Ten Steps to Peace of Mind using Mindfulness Meditation
Sit still, stay alert, then just breathe, feel and sense, as you allow and accept everything in the present moment
This is the process of mindfulness meditation using breathing, doing this one thing over and over will calm you down, increase your concentration and will develop peace of mind as you find the real you.
1) Stop whatever you are doing and sit down and be still as you adopt an erect but not stiff posture
2) Bring yourself into the present moment and quiet your mind, no thinking about the present, past or future
3) Become aware of your breathing, and breath normally, allow your awareness to gently rest on the physical sensations of your breathing, as you breath in and out, over and over, again and again
4) Stay in the present moment, as you focus exclusively only on your breathing, accept each breath for what it is, regardless of feeling good, bad or neutral.
5) You may silently label the breathing by saying in and out, or counting to help stay focused.
6) Allow each breath to unfold as you accept it, for what it is, feeling it arise, unfold, and go away, and then let it go for the next breath
7) Be open to you breathing sensations, and everything or anything else, not avoiding, not ignoring, and not clinging to anything.
8) Continue to breath like this until your mind wanders because of a thought, a feeling or a bodily sensation like a pain or itch or external sensation like a sound or smell
9) Don’t ignore the distraction, don’t give in to it, don’t hold on to it, don’t avoid it, just notice what it is perhaps by saying silently “thinking, thinking, or feeling, feeling, or sensation, sensation like sound, sound, or pain, pain, or itch, itch or whatever” , accept it, allow it to unfold, without further thinking, and then let it go, and return back to the breathing
10) Repeat the process, accepting and allowing, feeling and sensing the breathing, one breath at a time, until distracted, then accepting and allowing the distraction one at a time, by feeling and sensing it, over and over.