Step-by-step Meditation for Beginners

1. Watch your breath

How many times have you tried to breathe slowly, simply to find yourself shallow or frightened?

A better alternative to "controlling your breath" is "seeing / observing it". In order to "see / watch your breath", you must be self-conscious to stop in the present moment and watch how your breath is moving.

2. Feel your inner body

This technique was inspired by Eckhart Tolle in his book "A New Earth / A New Earth". To feel your inner body, just draw attention / focus to an area of ​​your body, such as your hands, feet, chest, or head. Allow yourself to feel life energy in a particular area.

With practice, you can become aware of your inner body even when you talk to other people.

3. Practice "Mindful walking" / Do a walking meditation

One of the most effective Mindfulness practices is "Mindfulness walking". The cool thing about this method is that you can incorporate it into your daily workout regimen.

"Mindful walking" is very simple, all that is involved in the method is the perception of the feeling of the ground under your feet.

To practice "Mindful Walking", allow your concentration to rest in the movements of your feet, meaning "put yourself in your shoes" on your feet and pristinely feel what it is. they are going through.

4. Gratitude prayer / Gratitude prayer

Saying thank you for what you have every day is one of the practice of transformation of Mindfulness.

Gratitude can only exist in the present moment, therefore it is a perfect Mindfulness tool. When we get lost in our thinking, we easily take what we are given and always want more. In fact, the act of gratitude requires us to be aware of all that we are right now, right now, right here.