Here’s a comprehensive mindfulness meditation routine that can be practiced anywhere. It typically takes about 15-30 minutes, but you can adjust the duration to fit your schedule.

Find a Comfortable Position

Tip

1 Minute

  • Sit or stand comfortably with your back straight.
  • You can sit on a chair, cushion, or the floor.
  • Ensure your body is relaxed yet alert.

Set an Intention

Tip

2 Minutes

  • Take a moment to set a positive intention for your practice.
  • This could be something like “I will focus on my breath”, or “I will cultivate gratitude”.

Focus on Breath

Tip

5 Minutes

  • Close your eyes gently.
  • Begin to breathe naturally.
  • Pay attention to the sensation of your breath entering and leaving your body.
  • Notice the rise and fall of your chest or abdomen.

Body Scan

Tip

5 Minutes

  • Gradually bring your awareness to different parts of your body, starting from your toes and moving up to your head.
  • Notice any sensations, tension, or relaxation in each area.

Acknowledge Thoughts

Tip

3 Minutes

  • As thoughts arise, acknowledge them without any judgment.
  • Imagine them as clouds passing in the sky.
  • Gently bring your focus back to your breath or body sensations.

Practice Gratitude

Tip

2 Minutes

  • Reflect on three things you are grateful for in your life.
  • They can be big or small.
  • Allow yourself to feel the warmth of gratitude in your heart.

Return to Breath

Tip

2 Minutes

  • Shift your focus back to your breath.
  • Notice any changes in your breathing pattern or your state of mind.

Transition Slowly

Tip

2 Minutes

  • Before concluding your practice, take a moment to notice your surroundings.
  • Wiggle your fingers and toes, and when you’re ready, gently open your eyes.

Reflect

Tip

2 Minutes

  • Spend a moment reflecting on your experience.
  • Consider how you feel now compared to when you begin.