- Find a quiet and comfortable space
- Sit or lie down in a relaxed position
- Focus on your breath or a specific mantra
- Observe your thoughts without judgment
- Practice regularly to build mindfulness and reduce stress
Finding a Quiet and Comfortable Space
Find a space where you won't be disturbed, free from distractions and noise. This could be a corner of your home, a park, or any place where you feel at ease.
Sitting or Lying Down in a Relaxed Position
Sit in a comfortable position with your back straight, or lie down with your arms by your sides. The goal is to be relaxed but alert.
Focusing on Your Breath or a Specific Mantra
Close your eyes and bring your attention to your breath. Notice the sensation of each inhale and exhale. Alternatively, you can repeat a calming mantra to help focus your mind.
Observing Your Thoughts Without Judgment
As you meditate, thoughts may arise. Instead of getting caught up in them, simply observe them without judgment and gently guide your focus back to your breath or mantra.
Practicing Regularly to Build Mindfulness and Reduce Stress
Consistent practice is key to reaping the benefits of meditation. Start with a few minutes each day and gradually increase the duration as you become more comfortable. Over time, you'll notice increased mindfulness and reduced stress levels.