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How to Begin a Formal Mindfulness Practice

February 23, 2021

Written by Kate Landreth
It is one of the most powerful practices and rituals in my life, and also the most challenging. It requires dedication, consistency, patience and curiosity. It is a practice of paying attention {to breath, or a concentration point}, on purpose, in the present moment and non-judgementally. It is simple, but not easy.

Here are principles of mindfulness to help guide your practice:

Find a Comfortable Seat

  • Experiment with your preferred meditation position
  • Use props (bolster, block, chair, blanket, wall)
  • Suggested positions: Sukhasana (easy pose/sitting cross-legged), Padmasana (full or half lotus), Virasana (hero pose), Svasana (corps pose)
Sit Tall
  • Posture powerfully conveys body language and intention, inwardly and outwardly
  • Jon Kabat- Zinn recommends to sit in a posture that reflects & embodies dignity
  • Attention to heart and shoulders, open your chest and relax your shoulders
Remain Still
  • The mind seeks and overindulges in distractions, especially when you are beginning- the goal is to maintain still with minimal adjusting, fidgeting or breaking focus
  • Make adjustments if necessary, but give it no more energy or momentum than needed
Start Small & The Perfect Condition
  • Make small changes and build incrementally- small & sustainable changes
  • Set a timer and start with 5 minutes (then progress slowly) or a guided meditation
  • If you wait for the perfect time or condition, you will never start- you just need to start
  • You cannot meditate ‘wrong’ – the conditions you need to be mindful and happy are not outside you, you are already equipped

Filed Under: Mindfulness Tagged With: Mindfulness, Mindfulness Practice

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