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.
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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.
Create time and space
Choose a regular time each day for mindfulness meditation practice, ideally a quiet place free from distraction
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.
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.
Close your eyes
Pay close attention to your breathing, especially when you’re feeling intense emotions.
Really notice what you’re sensing in a given moment, the sights, sounds and smells that ordinarily slip by.
Recognise that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.
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.
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.
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!
Gently come back into the room
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.
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