Mindfulness is simply paying full attention to what’s happening around you and inside you, in the present moment, without any judgement.

1. Find a Quiet Spot

Choose a peaceful place where you won’t be disturbed. It can be indoors or outdoors.

2. Get Comfortable

Sit or lie down in a comfortable position. You can sit on a chair, cushion, or on the floor. Keep your back straight to prevent drowsiness.

3. Close Your Eyes

Gently close your eyes or lower your gaze to reduce visual distractions.

4. Focus on Your Breath

Pay attention to your breathing. Notice the sensation of air entering and leaving your nostrils, or the rise and fall of your belly.

5. Notice when Your Mind Wanders

It’s natural for your mind to wander. When you notice this happening, gently redirect your attention back to your breath.

6. Don’t Judge Your Thoughts

Try not to judge your thoughts or get involved with them. Simply observe them as they come and go.

7. Stay in the Moment

Keep bringing your focus back to the present. Notice any sounds, smells, or sensations you’re experiencing.

8. Start with short Sessions

Begin with 5-10 minutes a day and gradually increase the duration as you get more comfortable with the practice.

9. Be Patient

Mindfulness takes practice. Don’t be hard on yourself if you find it challenging at first.