The primary focus in Mindfulness Meditation is the breathing. However, the primary goal is calm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. This creates calmness and acceptance.
- Sit comfortably, with your eyes closed and your spine reasonably straight.
- Direct your attention to your breathing.
- When thoughts, emotions, physical feelings or external sounds occur, simply accept them, giving them the space to come and go without judging or getting involved with them.
- When you notice that your attention has drifted off and becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing.
It's ok and natural for thoughts to arise, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing.
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