Mindfulness Mediation Tips

Time & Place

Try to practice daily for 15-30 minutes.

Find a time & place where you are unlikely to be interrupted. Silence your phone and other devices.

Posture

Sit in a chair, or on the floor with a cushion for support.
Straighten your back, but not to the point of stiffness.
Let your chin drop slightly, and gaze downward at a point in front of you.
If in a chair, place the soles of your feet on the ground. If on the floor, cross your legs.
Let your arms fall naturally to your sides, with your palms resting on your thighs.
If your pose becomes too uncomfortable, feel free to take a break or adjust.

Awareness of Breathing

Because the sensations of breathing are always present, they are useful as a tool to help you focus on the present moment. When you become distracted, turn your focus back to breathing.

Notice the sensation of air as it passes through your nose or mouth, the rise & fall of your belly, and the feeling of air being exhaled, back into the world. Notice the sounds that accompany each inhalation & exhalation.

Wondering Mind

It's normal that your thoughts will wander during mindfulness mediation. Instead of struggling against your thoughts, simply notice them, without judgment. Acknowledge that your mind has wandered, and return your attention to breathing. Expect to repeat this process again & again.

https://www.therapistaid.com/worksheets/how-to-practice-mindfulness-meditation.pdf

Mindfulness Mediation Apps: Apps_Coping.pdf