Esalen's First Yoga Teacher — Teaching yoga since 1968

3 Steps to Mindfulness Meditation

The basic technique of mindfulness meditation is to be aware of your breathing.

1. Get yourself in a position to meditate

   Sit comfortably with your back very straight. Pull your shoulder blades down your back and lift your chest, to facilitate easy full breathing. Or, you may lie down, or meditate while walking or running. If you keep your eyes wide open and focus on your surroundings, you can meditate while you drive.

2. Notice the sound and feel of your breath

   Pay attention to the movement of your breathing. Focus your attention on your breath without forcing a change. Accept your breath and your surroundings the way they are now.

   Your mind will wander away. Fine. Keep bringing it back to the present moment. This moment, this place, this breath. if you are meditating while driving, observe your breath while also observing what is happening around you. This traffic.

   Anything your hear is part of your meditation, part of your here-and-now.

3. Practice, practice, practice

   Most people are good at meditating for a few seconds, but then their mind wanders to other places and times. The more you practice, the better you get at being here now.

The more time you spend practicing mindfulness meditation, the more moments you will experience.

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