Four Mindfulness Meditations for Beginners

"What is mindfulness meditation; and who really has time for it, anyway?" 

This is a question I've heard very often when I bring up any sort of meditation with my clients. And I get it; I used to feel the same exact way. Most of us working adults have days that are packed with a laundry list of things that need to get done. Why would one want to 'waste time' by sitting alone and being quiet?? 

Well, the sitting practice of mindfulness meditation gives us the opportunity to become more present with ourselves. It is paying attention on purpose, and without judgement. When we are mindful, we show up for our lives. The purpose is to become aware of our thoughts without judging or fighting them; and instead of just wishing things were different, we are present enough to understand what needs to done. 

Just a few other benefits include: decreased stress and anxiety; increased energy; and a clear, calm mind which improves memory and insomnia. 

Give it a try. You don't have to sit for hours in meditation to practice mindfulness. In fact, it won't take more than a few minutes.

Here are four easy ways to begin your practice:

1) Savor your meals

• Focus on the first 3 bites of your meal - the texture, the smell, the taste. 

2) Stop to observe

• At any point in your day, stop and observe your surroundings - notice the details of where you are in that moment.

3) Breathe

• Sit comfortably in a quiet room, close your eyes, and breathe. Focus on your body at rest. Start with 3 minutes, work your way up to 10 minutes. 

4) Visualize your thoughts 

• Envision your thoughts as objects. Focus on each for a few seconds, then move on. 

Namaste :)