10 Steps to Start a Mindfulness Meditation Practice

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Curious about how to start your own mindfulness meditation practice? This infographic from the Garrison Institute is a great place to begin. When it comes to learning a mindfulness meditation practice, or learning anything new for that matter, it helps to bring in some visual representations. Plus, if you’d like a full description of each step, just scroll down. 10 Steps to Start Your Mindfulness Meditation Practice Create time and space. Choose a regular time each day for mindfulness mediation practice, ideally a quiet space free from distractions. You can also lie down, or find some other position to accommodate mobility or pain issues. The best mindfulness meditation practice is one that works for you and your body’s needs. Sit up straight, hands in a comfortable position. Keep neck long, chin tilted slightly downward, with your tongue resting gently on the roof of your mouth. Then, close your eyes or use a soft gaze downward 5-10 feet in front of you. Deep breathing in any mindfulness meditation practice helps settle the body, relax the nervous system, and establish your presence in the space. Direct your attention to the breath. Focus on a part of the body where the breath feels prominent: nostrils, back of throat, diaphragm, chest. Keep one focus; try not to switch. As you inhale and exhale, focus on the breath. If attention wanders, that’s okay. It’s normal for this to happen in any mindfulness meditation practice, even for people who have been doing it for decades! When thoughts come in, which they will, think of them as floating by. Don’t get “hooked” on them—just let them float by and return your attention to your breath. Just keep bringing it back to the breath. Think of it like reps in weight lifting: getting distracted isn’t bad, and you’re not doing it wrong, and every time you bring your attention back, you’re actually training and strengthening your focus. Don’t be upset if your focus occasionally drifts, or if you fall asleep. If it helps, you can keep your eyes open, or adjust your posture to keep you more alert if you need to. Acknowledge your practice with gratitude. Looking for more ways to build your own mindfulness meditation practice? Check out Mindful’s Getting Started page.,

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