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Posted on December 29, 2018

It's a Mind Thing

Words  /  Dr. Carolina Raeburn

It’s the holiday season and with so much going on, people want to know how to be more centered or “in the moment” 
—in jumps in Mindfulness. Mindfulness meditation has been gaining a lot of popularity lately.With its many benefits like increased well-being and improved physical and mental health, why wouldn’t it? But what is it and how can we do it?

Mindfulness is being fully aware in the present moment, with acceptance and without judgment. There are many ways to practice mindfulness; however, one of the tenants of mindfulness meditation is formal sitting meditation. 

With 5 minutes a day, you can begin to reap its benefits

1. Create the time and space — Begin by setting apart 5 minutes a day and choosing a distraction-free space.

2. Set a timer — Start off gently with 5 minutes and eventually increase the time.

3. Get comfortable and close your eyes— You may lie down, sit on the floor cross legged, or sit on a chair with your feet on the ground.

4. Tune in to your posture — If lying down, relax your body. If sitting, keep your spine straight, chin tucked, shoulders relaxed.

5. Breath deeply and slowly — Take long deep breaths using your diaphragm.

6. Focus on the present moment by only paying attention to your breath

7. Keep focus on your breath — The mind will wander. That’s o.k, just return the focus to your breath.

8. Repeat steps 6 and 7

9. Be compassionate with yourself if the mind wanders.

10.When the timer goes off, gently open your eyes — Thank yourself for your practice and carry on with 
your day.