Meditation is the exercise or practice in which you train your mind to calm and achieve relaxation.
There are different types of meditation, and it is crucial that you find one that works for you.
One type of meditation is mindfulness meditation which is a unique form of meditation. It is unparalleled because it is not about getting you to change from how you already are, but instead intends to help you become aware moment by moment what is already here. It helps you to be in the present moment with whatever is happening no matter what it is.
Simply put mindfulness meditation is a kind of meditation that is about focusing your mind on this moment, not the past or the future. Being mindful means to be aware of your actions, feelings and thoughts now and not judge your behaviors or actions.
According to research, mindfulness meditation can help to reduce stress, boost your immune system, and improve your mood and happiness levels.
Mindfulness meditation should be done at a comfortable place, e.g. at home, where you can find a quiet and uninterrupted space, like your bedroom. You can sit on the floor on a cushion or in a chair with your neck, back, and head straight but make sure that you are not doing it stiffly. While sitting empty your mind of all thoughts of the past and future and stay in the present instead.
You should also start to become aware of your breathing making sure you are focusing on the sensation of the air as it moves in and out of your body as you are breathing. As the air enters your nose feel your belly rise and fall but not your chest. Breathe out through your mouth. As you are doing your deep breathing exercises notice how each breath changes and becomes different.
Start to watch every thought that is coming and going no matter if it is fear, hope, worry, or anxiety. When they come into your mind do not suppress or ignore them but simply make notes of them in your mind. Stay calm and use your breathing exercises as an anchor. If you start to find yourself getting carried away in your thoughts see where your mind traveled to without judging yourself and then return to your breathing exercises.
How long you do mindfulness meditation is up to the individual but you should try to do it at least for fifteen minutes or more daily. When you are getting close to ending your meditation session sit still for a few minutes as you become aware of where you are and then gradually get up.
In the area of the room you are using for meditation you can light aromatherapy candles or incense but make sure that what you are using have soft relaxing scents. If you are sitting on the floor to do your mindfulness meditation it is okay for you to use a cushion or pillow to make it easier to sit. You also want to make sure that the chair you use enables you to put your feet on the floor.