Five easy steps of mindfulness meditation for a better tomorrow


Jeremy Gregory, Negosentro |  Meditation can help you find inner peace and positive thinking. All you need is a quiet space, to begin with. It can be your study, bedroom or porch. Some people find it easier to meditate outside in a park or their backyards. In any case, you just need to find a place that has a minimum number of distractions.

Most people do not know this, but setting a particular time limit for your meditation “practice” is often helpful. Not having a countdown timer or some alarm can create a new form of distraction, where you may keep worrying about when to stop. For beginners, a short period like 5 to 10 minutes is enough. Pros often engage in meditation for 45 minutes to over an hour.

It is most effective if you can find some time in the early morning or at night, before bed. Some people do not get much time due to their nature of work or family responsibilities, if you identify with them, you should try to find about 10 minutes between chores and projects for meditating. Always remember that doing some meditation every day is better than doing none at all. Once you begin a routine, you can think about investing more time in it.

How to meditate for personal growth and better health?

Many people ask us, “What is mindfulness meditation?” and “how does it differ from regular meditation?” We have the same reply to all of them. Any form of meditation that increases your awareness about your being and your surroundings is mindfulness meditation.

Here are five steps towards achieving mindfulness –

  • Breathing

Meditation is at least 90% of the right kind of breathing. There are several breathing exercises or pranayamas you can master to focus your thoughts. In the beginning, start inhalation and exhalation. Focus on your chest rising and falling, the air coming in and leaving your body. This will calm your mind and relax your body.

  • Concentration

Once you have regularized your breathing, start focusing on positive thoughts and images. Think of something you can visualize. Even the face of your cat or a delicious sundae will do, as long as you can focus on just that.

  • Become aware

This is a critical step. You need to shift your sense of awareness and concentration to your body. Focus on every part of your body from your toes to your head. This will create a harmony between your mind and body. Increasing the awareness of your body will help your mind “talk” to your body.

  • Relax

The next step is to release the tension from inside. This means loosening up your muscles and relieving the stress from all joints. This will take some time, but once you master it, you will never need a chiropractor or a painkiller.

  • Meditate on the go

This is the most important part of mindfulness meditation. It teaches you to control your mind so well that you can meditate irrespective of your location and surroundings. It might sound strange, but meditation does not always mean sitting still with your eyes closed. It can also mean to focus all your attention towards something in particular and not letting other elements of your surroundings distract you.

Meditation makes the miracle of inner healing and outer revival possible. Mindfulness meditation asks for just 10 minutes per day, and in return, it gives you a healthy mind and a healthier body.