Even 5 minutes of mindfulness meditation a day can have a powerful positive effect on your brain. It can make you calm, improve your ability to solve problems, and improve your creativity. Mindfulness is basically a super power. We’ve put together these steps for to get you started.
*Disclaimer – we don’t own these GIFs, credits in the source
What is mindfulness?
Mindfulness is ‘Paying attention in a particular way: one purpose, in the present moment, and non-judgementally.’ According to the world famous expert on mindfulness – John Kabit-Zinn.
This means noticing your thoughts, what your body feels like, what your ears are hearing, noticing the air coming in with each breath you take.
Gif Source: http://assets.itsnicethat.com/system/files/092015/55eecbf67fa44cd2650011f2/images_slice_large/dennis-cooper-itsnicethat-list.gif?1441713660
Create time and space
Choose a regular time each day for mindfulness meditation practice, ideally a quiet place free from distraction
Gif Source: http://i.imgur.com/nR9H3uc.jpg
Set a timer
Start with 5 mins and work your way up to more. You might want an alarm during the day to remind you to take time to meditate.
Gif Source: https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcS3f9wYQJAR4vCJIgl5-1q07kioh60eazWWNoyiwlySRdrzxuRta0izK1is
Sit in a comfortable position. Cross legged on the floor, or in a chair with your feet flat on the ground. Sit up straight and relax your shoulders.
Gif Source: https://img-s1.onedio.com/id-550081f6d0e7cc07525dd94e/rev-0/w-635/f-jpg-gif-webp-webm-mp4/s-3aeaec6eb38218ced6042444ca584facf85bb8af.webm
Close your eyes
Gif Source: http://www.watson.ch/imgdb/5b61/Qx,B,0,0,450,253,187,105,75,42/696251146504588
Pay close attention to your breathing, especially when you’re feeling intense emotions.
Gif Source: http://cdn.ymaservices.com/editorial_service/media/images/000/062/454/compressed/flu8.gif?1411144807
Really notice what you’re sensing in a given moment, the sights, sounds and smells that ordinarily slip by.
Gif Source: http://99px.ru/sstorage/56/2013/05/image_561905132346293502230.gif
Recognise that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.
Gif Source: https://media.riffsy.com/images/7d656a5cf3c59ca20e5e41fef6e02231/raw
Tune in to your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests on your chair.
Gif Source: https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTOIqmlKHOIWJlBbaqejEeRj-th39c8thXA9w0JG95rngCSm7Fp
Deep breathing settles your body. As you inhale and exhale focus on your breathing. During the mindfulness meditation keep bringing yourself back to your breathing.
Gif Source: http://d36zwjcflgap2a.cloudfront.net/wp-content/uploads/2016/01/ever.gif
Be kind to yourself
Mindfulness meditation is requires practice, you don’t always get it right. Don’t be frustrated if you accidentally fall asleep!
Gif Source: http://now-here-this.timeout.com/wp-content/uploads/2013/02/url-19.gif
Gently come back into the room
Gif Source: https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQgTytawyMKsZ7oZiSC6MzvpeZ-Dy1oIxck88fVctYuUktpQ8K39A
When the timer goes off, keep your eyes closed until you’re ready to open them. Be thankful and give yourself a pat on the back.
Here’s some more tips on mindfulness and meditation:
The Mental Health Foundation info bit.ly/1XMACub
Young Scot fun tips bit.ly/1OuJ6Pt
Smiling Mind app bit.ly/1g0V6hK
Conscious Mind app bit.ly/1QxXIir
Calm app bit.ly/1b6soDH
If it’s still getting you down, don’t hesitate to talk to your GP or call NHS 111.
Always talk to someone about how you’re feeling, someone you trust or a helpline, such as Samaritans on 08457 90 90 90, for confidential, non-judgmental emotional support. Or ChildLine 0800 1111 to get help and advice about a wide range of issues, talk to a counsellor online, send ChildLine an email or post on their message boards.