Things You'll Need:
- An interest in learning to meditate briefly, mindfulness meditation, meditation chairs (optional), breathing exercises and stress reduction.
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Step 1
To practice brief mindfulness meditation, choose the quietest time if your day. That might be early morning or right before bed or some other time. Set aside a few minutes, perhaps fifteen or twenty, that is specifically designated as "me time." You can use whatever posture you like. Many people like to sit on the floor with their legs crossed, Yoga style. Others prefer to sit in meditation chairs (or just comfortable chairs if you prefer them to meditation chairs).
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Step 2
Quiet your mind and your body by focusing on your breathing. Slow your breathing down as much as possible, as this will help you relax in mind, body and spirit. Focus your thoughts on your breathing, as this well help you concentrate on the task at hand: your brief mindfulness meditation. The more aware (or mindful) you can become of each slow inhale and exhale, the more in tune you become with your meditation practice.
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Step 3
After you have calmed your body, mind and spirit by breathing deeply and mindfully for a couple of minutes, you are going to relax even further by focusing on relaxing and softening the muscles in one body part at a time, starting with your head, your eyes, your cheeks, your mouth, etc. all the way to your toes. This is one of the most basic relaxation or meditation techniques, but it can be extremely effective at helping you focus mindfully on the relaxation process, and it can help get your mind, body and spirit into greater harmony with one another. It does not take a lot of time, which makes it perfect for people who are short on time and seeking short meditations to quiet their busy, restless minds. It's a quick path to tranquility.
