Mindfulness Meditation
Step by Step Instructions
Difficulty
Beginner
Duration
Ongoing practice
Avg Change
+1.3/s
Rating
5.0
Mindfulness Meditation
A practice of purposefully paying attention to the present moment with curiosity and without judgment. Read a more in-depth explanation to understand Mindfulness here.
Benefits
- Reduces stress and anxiety
- Improves focus and concentration
- Increases emotional regulation
- Promotes overall well-being
Why This Works
- Regular practice physically changes brain structure, increasing grey matter in areas related to emotional regulation.
- Non-judgmental awareness interrupts automatic reactivity patterns.
- Present-moment focus reduces rumination about the past and worry about the future.
- The "observer" perspective creates distance from thoughts and emotions, reducing their power.
Important Considerations
- Mindfulness is a skill that develops with practice - don't expect immediate results.
- A wandering mind is normal and expected - the practice is in the returning.
- For some people with trauma, mindfulness can initially increase distress - start gently.
- Consistency matters more than duration - 5 minutes daily beats 30 minutes weekly.
Proven Practice
Step-by-Step Instructions
Measured Efficacy
+1.3
Avg Change / Session
4
Sessions Measured
5.0
3 Ratings
Speed
- 1Find a comfortable seated position.
- 2Close your eyes or soften your gaze.
- 3Bring attention to your breath.
- 4When your mind wanders, gently return to the breath.
- 5Notice thoughts and feelings without judgment.
- 6Practice for your chosen duration, gradually extending over time.
5.0
3 ratings
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