Mindfulness Meditation
How to 'Do' It

by Cheryl Jones-Reardon

Meditation is simply about becoming more aware of what's happening within you without any judgments.People often tell me they want to learn to meditate but they can't sit still. They think they're doing something wrong because they are unable to block out thoughts. Sound familiar?

When I stop and sit, the first thing I pay attention to is my breathing.

First I take a few full breaths and then I notice where I feel my breath. I may notice the air moving in and out through my nose, or I might feel my chest or abdomen gently rising and falling. I let my attention rest wherever I feel my breath the most.

When I stop and sit, I pay attention to the thoughts going through my mind.

I'm typically planning, worrying, problem solving, or remembering. These are all thoughts about the future or the past...neither of which I have control of!

The present moment is the only moment we have control of. Sometimes I notice myself having the same worrisome thought over and over again. When this happens I constantly bring my attention back to my breath. This helps me to calm my body and to solve problems more easily.

When I stop and sit, I pay attention to any strong emotions.

For example, I may notice anger, fear, grief, happiness, excitement, and sadness. I try to meet each experience with kindness. I try not to cling to or reject anything. Sometime emotions get stronger, sometimes they weaken. 'It's all good' so to speak.

It's important to acknowledge whatever feelings are true. Repressing them can make us sick or cause us to freak out at the smallest thing. When we do this we end up causing harm to ourselves and others.

When I stop and sit, I pay attention to sensations in my body.

I might notice warmth, coolness, tightness, tingling, aching, pain, relaxation, tension, hunger, thirst, fatigue...whatever. Some sensations are pleasant, others unpleasant. When I pay attention they may get more intense or weaken. I notice the ebb and flow.

The body is always sending us messages through sensations. We might miss important information which could lead to illness or injury. When we are tuned into the body, we can take better care of ourselves.

So I invite you to stop and sit even if it's just for five minutes every day. Stop and notice your breath, thoughts, feelings, and sensations. I guarantee it will change your week.