As we become more familiar with practicing mindfulness, we can begin to enjoy it as an opportunity to simply be—to inhabit our body and be wherever we are without having to do anything in particular.
No question that simply being is equally as challenging because some scary thoughts might crop up. But as we become more familiar with the process, we realize we don’t have to fully engage those thoughts or get caught up in them.
So, in this longer meditation practice, let’s take the time to enjoy being here.
A 15-Minute Meditation to Focus the Mind
- We begin with our seat. The point about our seat and our legs is just to have a base, to be supported. Nothing special about it.
- Now, simply pay attention to your breathing. Now we pay attention to the breath as it comes in and goes out. The nice thing about the breath is that it’s reliable. It’s always going to be there if we’re alive.
- Pay attention to body and breath together. As we come back to and notice our breath, we’re also noticing our body, so it’s a kind of a whole body experience, resting our attention on the breath.
- For a little while, practice returning to the breath when the mind wanders. We’re taking time to be present and to develop presence. Presence meaning: able to be present for whatever comes up—up or down, could be very intense thoughts.
Research On Present-Moment Awareness:
Present-moment awareness involves monitoring and attending to current experience rather than predicting future events or dwelling on the past. Studies show that an individual’s disposition toward remaining in the present moment is linked to numerous health benefits including lower levels of perceived stress, anxiety and depression, improved mood, and a sense of improved well-being.