Mindfulness meditation is a form of meditation that brings mindfulness and awareness into the present moment. Too often, we are preoccupied with the past or future and fail to experience the present moment. The practice of mindfulness enhances concentration, reduces distractions and increases awareness of your body and surroundings.
In mindfulness meditation, you sit in an alert, cross legged position with the body in alignment. Seated with the legs crossed, your head should be centered above your shoulders, which are in alignment with your legs and sit bones. You should pay attention to the alignment and keep your spine straight, but the body soft and relaxed.
Seated in this position, you will begin to breathe and count the exhalation breaths. As in any form of meditation, it is common to have the mind wander and forget to count. The counting brings you back to the present and helps to disrupt the constant train of thoughts and emotions. Breathe and count the exhalations up to ten and then back down to one again.
As you breathe and count, you will find that your concentration naturally increases and the thoughts and distractions begin to dissipate. At this point, you can stop counting and relax in meditation, keeping your focus on the breath. If you feel the mind wandering, you can pick up the counting again.
When you are new to meditation, the wandering of the mind is common. Don’t get frustrated or give up. The ability to relax with the breath and remain centered in the present moment is a practice that takes time. As with any new skill, the more it is practiced the better you will get. Stick with your practice, but be patient with the process. Set a regular time for your practice in a quiet place with minimal distractions and stick with it.