ESPIf you are new to mindfulness or meditation, here are 5 steps to get started:
1. Find a quiet spot: Sit or lie comfortably, with a straight but relaxed back.
2. Set a timer: Start with just 3-5 minutes to build consistency.
3. Focus: Choose one anchor, like your breath, a mantra, or sounds.
4. Observe distractions: Notice when your mind wanders and gently redirect your attention back.
5. End gently: Become aware of your surroundings before opening your eyes.
Here are some things you may consider incorporating:
• Breath Awareness: Sit comfortably, close your eyes, and focus on the sensation of your breath entering and leaving your body, perhaps noticing it in your belly or nose.
• Focus: Don't change your breathing; just observe its natural rhythm. When distracted, gently guide your focus back to the breath
• Body Scan: Systematically bring awareness to each part of your body, from toes to head, noticing any feelings like tension, warmth, or relaxation without judgement
