Mindfulness

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.

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.

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

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

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

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

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

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

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