5-Try Meditation with Mindfulness

Hi {!firstname_fix}

Welcome back to the Beginner’s Guide to Mindfulness email series! So far, you have 
learned what mindfulness is and why you should consider adapting its practices, how to 
focus on one thing, learning about activities you tend to zone out for, and eating without 
distractions.

Today is about Meditation with Mindfulness. Meditation and mindfulness truly go hand in 
hand. When you learn how to do one, the other becomes much easier to master. Here 
are some steps required for a good mindfulness meditation session:

Find a comfortable spot to sit – Just like any other mindful or meditation practice, you 
want to find a quiet and comfortable place to sit. This can be on the floor sitting with 
your legs crossed, sitting at a table or desk, or even on your bed. The most important 
thing is that you don’t have other distractions – so wait until your family is out of the 
house, or choose a room where you can close the door.

Relax one muscle at a time – As you begin relaxing your body, feel each part of your 
body and let it release the tension. Think about where your arms are, how your legs 
feel, and let the tension in your neck and back release. This is the beginning of being 
more mindful.

Look ahead of you or close your eyes – In meditation, you often close your eyes, but 
with mindfulness meditation that might not be the best option. Just try to relax your gaze 
and focus on one thing in front of you that brings a sense of calm.

Focus on your breathing – Next, focus on your breathing. Pay close attention to the 
air you take in and out, how your body moves, and what your lungs feel like.
Pay attention to your wandering mind – Your mind will likely wander out of this 
moment, which is okay. Let this happen naturally instead of trying to force your mind 
blank. Mindfulness meditation isn’t about clearing your mind, but focusing on the 
present moment. Observe those thoughts gently, trying to accept them, then re-center 
yourself.

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