In our daily lives, we tend to spend a lot of our time planning, problem-solving, or thinking negatively. This can be emotionally draining, which can lead to experiencing stress, anxiety, and symptoms of depression. Practicing mindfulness meditation and related exercises can help direct attention away from this type of thinking.
In this post, we will learn about the basics of mindfulness meditation, its benefits, how to include it in your daily routine, and helpful resources to get you started on your journey.
What is Mindfulness Meditation?
Mindfulness meditation is a type of meditation that focuses on being aware of what you are sensing and feeling in the moment without interpretation or judgment.
The Key Points of Mindfulness Meditation
Be Present: Stay in the moment and try not to dwell on the past or the future.
Acceptance: Acknowledge your thoughts and feelings without judging them.
Focused Breath: Use your breath to keep yourself centered.
The Benefits of Mindfulness Meditation
Meditation has been studied in numerous clinical trials and there is evidence that it provides many benefits, including:
- Reducing stress and anxiety
- Improving focus and concentration
- Enhancing emotional health
- Helps with the quality of sleep
- Provides a greater feeling of self-awareness
Disclaimer: The content provided in this blog post is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Mindfulness meditation can be beneficial for many people; however, it is not a replacement for therapy or medical treatment. If you are experiencing severe anxiety, depression, or any other mental health issues, please consult with a mental health professional.
Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. Reliance on any information provided in this blog post is solely at your own risk.
5 Tips to Get Started With Mindful Meditation
- Find a quiet place where you are able to meditate without interruption.
- Get in a comfortable position by sitting or lying down, whichever is most comfortable to you. If you are sitting, be sure to keep your spine straight and relaxed.
- Set a timer and try starting with 5 to 10 minutes. Increase time as you become more comfortable.
- Be mindful of each inhale and exhale. If you find your mind wandering, bring your focus back to your breathing.
- Let your thoughts flow. Be observant of them without judging them, and gently return to your breath.
How to Have a Successful Session
Start With Shorter Sessions: Begin with shorter sessions and gradually increase time as you become more comfortable with your practice.
Be Consistent: Try to meditate around the same time each day to help build a habit.
Be Patient: Progress may be slow, but remember to be patient with yourself. It’s worth it.
Common Challenges and How to Overcome Them
Difficulty with Focusing: Guided meditations can help you to maintain your focus. Practicing daily can help to train your mind.
Feeling Restless
Try Including a short yoga session or stretch before your meditation practice. This can help to release the tension you may be feeling.
RESOURCES:
Book Recommendations
- The Power of Now -Eckhart Tolle
- 10% Happier -Dan Harris
- Where Ever You Go, There You Are -Jon Kabat-Zinn
- Real Happiness -Sharon Salzberg
- Mindfulness in Plain English -Bhante Gunaratana
- Radical Acceptance -Tara Brach
- The Miracle of Mindfulness -Thich Nhat Hanh
- The Headspace Guide to Mindfulness and Meditation -Andy Puddcombe
2024 Top Guided Meditation Apps to Try
Per verywellmind
- Headspace – Meditation guides for all levels
- Ten Percent Happier Meditation – Easy to follow meditations, great for beginners.
- Calm – Short meditations, sleep stories, and calming background sounds.
- Insight Timer – Best for your budget with over 150,000 free meditations available.
- Buddhify -Easy to use guided meditations.
- Breathwrk – A variety of meditations and breathing exercises.
Podcasts To Listen to
- On Being with Krista Tippett
Explores questions of meaning, faith, ethics, and what it means to be human.
- The Daily Meditation Podcast
Quick daily meditations perfect for beginners.
- Untangle from Meditation Studio
Learn from the best mindfulness experts and meditation teachers through conversations that will help you tackle life’s biggest challenges.
Websites and Online Communities
- Mindful.org
Articles, tips, and resources on mindfulness and mindful living.
- The Greater Good Science Center
Provides science-based knowledge to improve social and emotional well-being, including mindful exercises.
- Reddit (r/Meditation)
An online community forum that shares experiences, tips, and advice on meditation.
Online Courses
- The Science of Well-Being by Yale University (Coursera)
This popular free course includes sections on mindfulness and meditation.
- Mindfulness for Wellbeing and Peak Performance by Monash University (FutureLearn)
This course explores mindfulness techniques and their benefits.
- Mastermind.com Courses
Meditation or mindfulness courses created by experts. Includes over 70 on-demand courses.
YouTube Channels
- The Honest Guys
Provides guided meditations and sleep meditation.
- Great Meditation
A variety of guided meditations for multiple needs.
- Headspace YouTube Channel
Guided meditations and mindfulness tools to help create life-changing habits.
Meditation Retreats
- Spirit Rock Meditation Center
Offers both online and in-person retreats that focus on mindful meditation.
- Insight Meditation Society
Offers retreats and resources for in-depth meditation practices. One of the oldest and most respected retreat centers.
Final Thoughts
We hope you enjoyed this post on mindfulness meditation and how powerful of a tool it is in helping to boost your overall well-being.
Including this practice in your daily routine will help you enjoy the many benefits of being present and mindful in every facet of your life.
Are you ready to transform your life through mindfulness meditation? You can take the first step today by downloading our resource guide.
Today can be the first day of embracing a calmer, more focused mind and enjoying the benefits of mindfulness meditation!
Disclaimer: The content provided in this blog post is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Mindfulness meditation can be beneficial for many people; however, it is not a replacement for therapy or medical treatment. If you are experiencing severe anxiety, depression, or any other mental health issues, please consult with a mental health professional.
Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. Reliance on any information provided in this blog post is solely at your own risk.
McCormick, A., & Owens, H. (2024, January 31). Best meditation apps of 2024. Verywell Mind. https://www.verywellmind.com/best-meditation-apps-4767322
Mindfulness exercises. (2022, October 11). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
Mindfulness meditation: A research-proven way to reduce stress. (2019, October 30). American Psychological Association. https://www.apa.org/topics/mindfulness/meditation
Great post. Mindfulness meditation helps me stay grounded and centered. Thanks for sharing!
Such a great post. I have been practicing meditation on and off for a few years. This is inspiring me to start again and allow myself grace when the sessions aren’t exactly what I want them to be.
This is a great post. Meditation is so good for you and it’s great how you’ve listed some great resources to help with the practice. Thanks for sharing.
I just started mindfulness meditation a few months ago. I has made a difference no only in my own personal peace, but my peace when dealing with difficult situations.
That’s great to hear!
I keep saying I am going to start meditating and never do it! My daughters have been pushing me to do so as well! I appreciate your very helpful post on getting started. I am pinning to refer back to!
This is a fantastic guide for anyone looking to learn mindfulness meditation. The resources and tips provided are incredibly helpful for beginners.
This topic resonates with me! Recently, I started a course of guided sleep meditation, although at first, I was skeptical about it. After a few weeks, I noticed first improvements not only in my sleep but also in my mind. I’m excited about my further experiences with meditation. Great post!
What an amazing and thorough guide! I love all the apps you’ve recommended; I love meditation apps. I’ve been using one for a while but definitely plan to check out your others! Thank you so much for this post!
I am so happy you enjoyed it!
I’ve been wanting to get back into meditation and this is just the inspiration I need! Thank you for sharing!
Awesome! I love meditating, it helps keep me sane. With all the stressors in the world today, whew it really helps. Thank you for adding the resources too, I’ll check them out too. Thank you for sharing.