Here and now Practice mindfulness with these 6 steps

This form of meditation will help you bring mindfulness to what you are doing. Incorporate it into your everyday life!

Learning this meditation technique will allow you to control stress and anxiety situations, and will improve your concentration, your emotions and your personal relationships.

To control mindfulness you must be constant because our mind needs training to master it. Start the practice of your meditation session by following these 6 steps:

1. CALM THE MIND

Get into a comfortable posture and take several breaths to calm your mind and relax your body.

2. CLOSE YOUR EYES

You will see that the mind does not stop generating thoughts. It is a river that carries us away. To avoid this, you have to hold on to something stable, such as bodily or sense sensations, because the body is always in the present.

3. ANCHOR YOURSELF WITH MEDITATION

The mind identifies the object of meditation, for example, the breath (nostrils, chest or abdomen).

The breath is not manipulated, it is only observed. And it is not recommended to follow the breath through the airways, you have to stabilize at a fixed point. Once there, feel the breath bodily, without thinking about it.

4. MENTALLY WANDERING

Shortly after anchoring in the object, thoughts and emotions arise that will catch our attention and make us leave the anchor.

5. BECOME AWARE

From when we have lost our anchor due to thoughts and emotions until we realize it, several minutes may pass. At that moment we become aware that our attention has left the object.

6. RETURNS TO ANCHOR

The key is not to get angry (“how bad I do it”, “there is a lot of noise in this room”).

The process of noticing the anchor and, moments later, abandoning it due to loss of attention, is universal and typical of the human mind. Our mind is untrained and this is what we can expect.

From here the mind fixation process begins again and again.