A Guide to Mindfulness Meditation

The promise of mindfulness meditation is that it can help you become more aware of who you are without the sting of judgment. Unlike some other forms of meditation, mindfulness meditation is not directed toward getting you to think differently. Its goal is to help you become aware of what is already true in the moment. To accept that truth without trying to change it. For people involved in therapy, mindfulness meditation can help them tolerate very strong emotions, and thus advance their healing.

So how do you engage in mindfulness meditation? It\’s a three-part venture—body, breath and mind.

The body. Pay attention to your physical environment. Find a quiet spot where your can sit and meditate without interruption. You may even want to create some kind of alter where you place objects, like photos, for example, that are important to you. You may want to incorporate candles or incense that trigger your mind to begin the meditation process. Or you may decide you don\’t need anything at all in your space. Just choose a spot where there is no obvious distraction like a television or computer.

Determine how you will sit. The object is to be alert but comfortable. You may sit on a chair, but choose one that gives you upright support. If you sit cross-legged on the floor you may want to have a cushion or a folded blanket to keep your hips higher than your knees to protect your back. Your posture should be erect but not rigid, and your back strong. Your hands may rest on your thighs. You may close your eyes. Or, they may be open, but try to soften your gaze. Focus gently on a spot four to six feet in front of you, and let your eyes rest.

Once you are seated and are accustomed to your posture, note how your mind wanders—and it will—and bring it back to your body and your environment.

The breath. Begin to pay attention to your breath. Feel it as it ebbs and flows through your body. Gently notice its rhythm. Do not force it to go faster or slower, deeper or shallower—just notice it and let it be. Sit quietly and feel your breath going in and out. Let your attention take in your breath, your body and your environment.

The mind. Your attention will wander, and you will notice thoughts coming into your mind, often unbidden. Sometimes your thoughts will overlap and come quickly, one after another, sometimes disjointed. Let them come. When you notice you are so caught up in your thoughts that you have forgotten you are meditating, gently remind yourself to take a breath and bring yourself back. The newer you are to meditating, the more often your thoughts will wander, and the more you will remind yourself to return to attention to your breath.

Remember, you want to be mindful no matter what thoughts come into your head. It is not about expelling thoughts and making your mind blank. It is about accepting your thoughts and being with yourself as you truly are. It is about being aware of what is happening within you from moment to moment.

Nancy Travers is an Orange County Counseling professional.  If you need safe, effective counseling services, please get in touch.  You can reach her here: https://nancyscounselingcorner.com/contact-us.

 

 

If you found this post helpful, you might also enjoy exploring some of our other articles that dive deeper into the topics of relationships, communication, and emotional wellness. Whether you’re looking to strengthen your current connection, better understand co-dependency, or prepare for a healthy marriage, these related posts offer valuable insights and tools to support your journey. Take a look—you may find just what you need.

Related Posts

Rumination vs Reflection In Relationships

Ah, going even deeper — I love it.When it comes to relationships, the difference between rumination and reflection becomes even more personal and powerful. Here’s the breakdown: 💔 Rumination in Relationships (Emotional Looping) Result:→ Builds emotional walls.→ Increases insecurity, distance, and mistrust.→ Prevents healing or meaningful change. ❤️ Reflection in Relationships (Healing and Growing) Result:→ Builds emotional insight and compassion.→ Deepens connection and understanding.→ Leads to healthier behaviors and growth.

Read More »

Is She/He Right for You?

In the rush of a new relationship, you stay up all night talking. You can’t stop thinking about him. And every minute you’re away from him seems to drag in slow motion. You’re in the first stage of love, and your hormones are racing. You can’t think straight. Because you are human, there’s no getting around your physical reaction. You are designed to bond, and in so doing, your body

Read More »

Gaslighting vs Respect

That’s a really important contrast to look at — gaslighting vs. respect in relationships — because they sit on totally opposite ends of the emotional health spectrum. 🔥 Gaslighting (Disrespect in Disguise) Gaslighting is a form of emotional manipulation where one person makes the other doubt their reality, memory, or feelings. It often looks like: “That never happened; you’re just being dramatic.” “You’re too sensitive.” “You’re overreacting.” Twisting facts to

Read More »
RELATIONSHIP COUNSELING SERVICES

Find The Counseling Service That Is Right For You

At Nancy’s Counseling Corner, we’re here to support every stage of your relationship journey. Whether you’re navigating challenges in your marriage, preparing for lifelong commitment through premarital counseling, or working through the emotions of separation and divorce, our services are designed with care, compassion, and expertise. We specialize in Marriage Counseling, Relationship Counseling, Premarital Counseling, Divorce Counseling, Co-dependency Counseling—and so much more. No matter where you are, healing and growth are possible. Let’s take that next step—together.

Marriage & Couples Counseling

Marriage is a lifelong commitment that requires hard work, love, care, and understanding the needs of other people.

Relationship Counseling

Can help you find–and keep–the love of your life. Relationships are challenging and require an extensive amount of patience.

Divorce Counseling

Divorce Counseling is an emotional and strenuous thought for those seeking to solve marital problems.

Depression Counseling

Depression is a mental disorder characterized by at least 10-14 days of noticeable or recognizable low mood.

Co-dependency

“Codependency” is a term we hear thrown around a lot these days, though many of us aren’t sure exactly what it means.

Premarital Counseling

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.

Anxiety Counseling

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.

Meditation

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.

Hypnosis

Offers Premarital Counseling to couples in the Orange County area that are considering to get married or are already engaged.