Mindful meditation: what is it and how to meditate for beginners

This page explains how to do mindful meditation; describes different types of meditation; and summarises meditation benefits. What follows provides some easy meditation techniques and a guide on how to meditate for beginners.

Mindfulness meditation - what is it?

Mindful meditation, or mindfulness meditation, is a type of meditation that involves focusing on the present without judgement of yourself.

It differs from other types of meditation, that involve focused concentration on a single object, in that it encourages awareness of everything that gets our attention.

Mindful meditation requires us to be fully aware of whatever is happening in the present moment as if in the role of an impartial observer.

As in other types of meditation, however, mindfulness meditation makes use of awareness of breathing.

why bother? - what are the meditation benefits?

Mindfulness practice, which comes from Buddhist traditions, is reported to alleviate mental, emotional and physical tension and stress; anxiety; relapse in depression; drug addiction; and to boost immune system functioning and improve mood and general well-being.

In addition, mindful meditation, and other easy meditation techniques, will help you to control positively your conscious mind and ensure that you are in charge, not it.

Mindful meditation - how to do it? - a simple guide in how to meditate for beginners:

* meditate in a comfortable and quiet place.

Adopt a relaxing position, sitting or laying down, with your head, neck and back straight but not stiff.

* let go any thoughts you may have of the past and the future and just stay fully aware of the present.

Heighten your awareness of your breathing. As you breathe in and out, notice the sensation of air moving in and out of your body.

Breathe with your diaphragm (rather than your chest). Be aware of your abdomen rising and falling with each breath and of the way each breath is different.

* be an impartial observer, aware of every thought, whatever it may be. Avoid making judgements about that's a bad thought or a good one, just be aware that it has occurred.

As thoughts come in to your conscious mind, from anywhere, avoid ignoring or suppressing them. Remain calm, breathe slowly and rhythmically and observe (i.e. be mindful of what's passing through your brain).

* you may find yourself getting involved in, and being taken over by, your thoughts.

When you become aware of this, simply note that it happened, raise your awareness of your breathing again, and observe where your mind went, without judgement.

Avoid criticising yourself and recognise that you have been mindful of what happened, which is the purpose of the exercise.

Take as long as you wish and feel the meditation benefits before ending your session.

Relax for a minute or two and raise your conscious awareness of where you are before ending your mindful meditation.


What follows is a variation of mindful meditation taken from a description of seven simple and practical easy meditation techniques.

Click here to see the full explanation of these meditation to relieve stress techniques.

Technique 4. meditation with self awareness.

This meditation technique involves observing yourself at infrequent and unexpected times by stopping whatever it is you are doing and looking at yourself in action - paying attention to yourself to the exclusion of other things.

This may be physically - e.g. which parts of your body are tense and wasting energy? which parts do you need to relax, now?

It may be mentally - e.g. at frequent intervals, observe your mind at work. Is it concentrating on the task at hand or wandering all over the place? Is it focused or cluttered up with thoughts about many different things? Is it brooding or repeating the same thoughts over and over, racing around in circles?

Is your mind sabotaging your efforts or intentions with criticisms and negative, "you can't do that", self talk?

If so, tell your mind firmly and clearly to stop and do this every time you observe your mind wasting your energy (who's in charge, you or your mind?).

It may be experiencing - that is, again, every so often, take a look at yourself and what it is that you are doing and examine what you are experiencing, especially if your mind is telling you that what you are doing is unpleasant.

If you just accept, without question, your mind's description you may feel fear or discomfort or stress or anxiety or other negative emotions.

But if, on focusing your awareness, you cease to resist (what your mind has told you is unpleasant) and you immerse yourself with full attention in what you are doing (i.e. you fully experience it), you may well find that all those negative, energy sapping effects disappear (because the "fear" engendered by your mind was a label for the experience rather than the experience itself).

Meditate with your self awareness and become free of the self sabotage your ordinary mind can cause.

Mindful meditation is a terrific investment in yourself and
your self improvment.
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