6 Easy Mindful-Meditation Techniques

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Mindfulness means to pay attention in a particular way: on purpose, in the present moment, and without judgment. By being mindful, you are conscious about the present reality and avoid automatically behaving or responding according to a fixed pattern. 

1.HOLD THEN RELEASE TENSION
Tightly squeeze your hands into a fist, count to 20 and let go. Take all your awareness to the sensations occurring in your hands. Continue to bring your attention to these sensations for as long as you can. Repeat several times and notice how focused your mind becomes and how calm you begin to feel.

2.FOCUS ON A SINGLE OBJECT
Pick any object in your line of sight on which to focus your attention. Without judgment, sit and watch the object with curiosity. If you are not in nature, watching the flame of a candle can be a quick, hypnotic way to get lost in the present moment. Instead of using your mind to label, judge and categorize the object, simply bring your attention to it. Observe the object with a heightened curiosity of what it might do next.

3.TRULY LISTEN TO MUSIC
Play a song, listening closely to the sounds that arise. Listening to music without words (i.e., instrumental) is helpful because it shuts off that part of the brain that is trying to decipher, identify and translate meaning. This in turn helps focus your mind only on the music instead of your grocery list, bills or to-do list.

4.FOCUS ON THE SOUND OF YOUR BREATH
Place cotton balls or earplugs in your ear (be careful not to stick them too far in) to heighten the volume of the sound of your breath. As you shut off your connections to the outer world, you will find that your mind starts to focus on the sound of your breath. It's as if you're alone in an internal temple that only you can create.

5.TAKE A MEDITATIVE WALK
Find a place where you can be alone and walk in nature. If you choose, you can listen to soft, meditative music through your headphones. Begin walking slowly, looking down at your feet to watch each step that is taken. Bring all of your attention to your footsteps. How do they feel with each step? You will be absolutely amazed what the simple act of walking can do for your present-moment awareness. A sense of calm contentment will come over you as you begin to become even more aware of what the present moment has to offer you.

6.TAKE A BATH
Taking a bath is one of the most relaxing activities you can do. Fill your tub with warm water and, if you want, some type of scented bubble bath or essential oils. Turn the lights down, light some candles and turn on soft background music. Soak in the warm bath and allow your olfactory system to be stimulated. To finish off this mindfulness activity, stay in the bath while the water is draining and become aware of how strongly gravity holds us to the earth.

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