The Mindfulness Meditation Techniques

At the heart of mindfulness meditation are two important skills: concentration and mindfulness. To build these, it’s helpful to follow a basic structure during your meditation. Here’s a simple guide you can use for your practice:

 

1. Sitting Position

 

Sit comfortably in a chair without armrests. Keep your back straight and your feet flat on the floor. You can place your hands in your lap (one hand cupped inside the other, below your belly) or rest them on your thighs. The goal is to be both comfortable and alert. Avoid lying down, as it might make you sleepy.

 

2. Concentration Meditation

 

Start by focusing your mind using a breath-counting technique:

• Silently count each breath from 1 to 5.

• When you reach 5, start over from 1.

• Pay attention to the air moving in and out at the tip of your nose.

• If your mind wanders (and it will), gently bring it back to the breath.

 

This practice helps train your focus and mental discipline.

 

3. Mindfulness Meditation

 

After a few minutes of breath-counting, switch to simply observing your breath without counting:

• Stay relaxed.

• Don’t try to control your breath—just notice it.

• When thoughts or distractions pop up, kindly return your attention to the breath.

 

This helps you build awareness in a calm, non-judgmental way.

 

4. Emotional Awareness Meditation (Optional)

 

Instead of the regular mindfulness portion, you can choose to focus on your emotions:

• After doing relaxation and concentration, ask yourself: “What am I feeling right now?”

• You might notice emotions like happiness, sadness, restlessness, or frustration.

• Some feelings may be subtle or hard to name. Just try to identify them without judgment.

 

If you feel ready, explore these emotions a bit further. Ask yourself why they’re there, or try to look at your situation from a wider perspective.

 

Suggested Practice

 

To grow spiritually and emotionally, aim to meditate daily. Start with 10–15 minutes a day. As you get more comfortable, gradually increase the time—up to 45 minutes or even an hour if possible.

 

What matters most is consistency and using the right techniques. The more you practice, the more benefits you’ll see in your life.

 

Need a Little Help Getting Started?

 

If you’re looking for guided support, try the Quick Start to Mindfulness Meditation audio. It explains everything in simple terms and walks you through the techniques.

 

For a deeper dive, check out the book Obtain Mindfulness eBook. It takes you through practical steps to build a strong foundation, develop daily mindfulness that will transform your life and relationships.