Technique

Description

Breath awareness

Simply take a few moments to observe the inhalations and exhalations of one’s breath. This serves as a meditative anchor in the practice and works to ground oneself in the present and regulate one’s emotions.

Observe the mind

While many consider the idea of mindfulness to be “quieting of the mind,” it is natural for thoughts to come and go and for our minds to drift. In these moments, being an observer means simply noting the thought, without judgment, and returning to the present moment, such as to one’s breath. If this is difficult, imagine placing each thought on an imaginary leaf that one then places on a stream from which it drifts away. This permits acknowledgement of the thought, again without judgment and without self-criticism and painful emotions.

Incorporate the practice into any moment

While there are many mindfulness meditative practices in existence, many of which can be accessed online or through apps, mindfulness can easily be integrated into our daily routine. Even with the most mundane or simple of activities (eg, brushing teeth, having a shower, eating, walking, listening to music), take a few moments to connect with your senses, savoring the experience.