Fill your mind
You might begin by choosing a time when you are not busy in which to practice mindfulness. Also, you may select as specific environment, where you can relax and won’t be distracted. Next, choose a subject to be mindful about. You can select an object you see and then hold an image of it with your inner vision, closing your physical eyes. Alternatively, you might focus on a word such as peace or love, or the simple act of breathing. You can also be mindful about carrying out tasks, like walking, gardening, or even washing the dishes. The idea is to fill your mind purposely rather than allowing mindless thoughts to stream without direction.
Begin focusing by honing your attention, so, you may concentrate on the shape and color of an object. Or, you might focus on feeling warm water on your hands as you wash the dishes. There are distractions, objects in the room and thoughts in your mind. However, don’t struggle to ignore them or push them away. Greet them as though they are passing strangers when they move into your mind. This allows them to pass without needing to shout for your attention. Then, turn your thoughts back to that which you’ve chosen to focus on.
Stay with it
At first, many intruders might appear; streams of concerns and observations. Nonetheless, let them be there. Practice channeling your attention specifically on the topic you want to hold in your mind. Use your senses where appropriate, making the experience come into sharp focus if possible. However, if you are concentrating on an inner picture, which is fuzzy, focus on the fuzziness instead of worrying about the quality of what you see. Just focus on what’s there and return your thoughts if they wander.
The word focus is often associated with difficulty and narrowness of vision. Indeed, when you are mindful, you hone your attention. However, the attention is relaxed. There is a sense of letting go and allowing experiences to occur without judging them. Don’t aim to achieve anything other than the experience you have. Watch the experience and let it happen.
Come back and gather the moment
When you’ve finished being mindful, remember there’s no need to rush. Gently ease back into your surroundings. Bring your experience back with you by going over it in your mind. Perhaps you found focusing difficult today, or easy. Or, maybe you deeply enjoyed a specific sensation that occurred. Recognize what happened without the need to decide how good or bad it was, as each experience is just as it should be. There are no correct or incorrect experiences, all are valuable.
Mindful meditation teaches you to relax and expands your ability to connect with life. When you are anxious, you close yourself off from the world for protection, but mindfulness expands your awareness and frees your soul. The more you practice, the easier being mindful will be, and you’ll be able to bring mindfulness into whatever you are doing when you notice anxiety on the horizon. As a result, you’ll meet less stress and feel calm.