Mindfulness Meditation Exercise
Learn: Learn how mindfulness improves your mental and physical health. Research shows mindfulness and meditation can significantly improve mental and physical health and positively impact relationships. Regular meditation has been shown to enhance brain areas related to self-control, self-awareness, and emotional regulation. Meditation creates more space between your thoughts and emotions, allowing you to respond more thoughtfully rather than reacting impulsively.
Change: These practices enhance awareness of the present moment, reducing overactivity in the sympathetic nervous system. Mindfulness-based techniques help break the cycle of stress, encouraging calm and mental clarity. The goal is to aim for 10 - 15 minutes of mindfulness practice daily.
Find a quiet place to sit in a chair or on the floor with comfort.
Straighten your back, not to the point of stiffness.
Let your chin droop slightly and gaze downward 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 uncomfortable, feel free to adjust or take a break.
Focus on your breath. The sensations of breathing are always present. Focusing on your breath will help you when your mind begins to wander. It is normal that your mind will wonder, just continue to practice going back to focusing on your breath. You can count each time you inhale and exhale to help you quiet your mind.
Grow: By nurturing your emotional intelligence through self-awareness, self-regulation, and positive interactions, you can improve your relationships, boost your overall well-being, and become more balanced and empathetic. It's a win-win.