4 steps for a Mindfulness Meditation

March 10, 2019

Have you ever found yourself parking your car in the wrong place, only to discover that you were unable to recall a single detail of the drive?


Most busy mums fold their laundry, keep an eye on the children and watch TV all at the same time.


21st lifestyles are characterised by stress, impatience and the inability to relax 


We require constant stimulation, but our minds tend to have shorter attention spans and poorer concentration levels because we are typically unaware of what we are thinking. 




We are performing actions and randomly thinking thoughts,  but often we are not aware of either our thoughts or actions.


Moment- by - moment awareness of our thoughts, feelings, experiences and environment is called 






With growing stress and tension, most of us multi-task and tend to worry about multiple things simultaneously.




The tendency to worry about about several things at once interferes with our ability to focus on the present moment.


As a result we become 'Mindless'.


Mindfulness can be practiced anytime or anywhere.

You can simply bring your awareness to the present moment.

Most importantly, the practice of Mindfulness helps to nourish and reinforce our inner ability to restore wellbeing.


Neuroscience is increasingly supporting the idea that mindfulness and meditation help to enhance perception, awareness and complex thinking.


Resilience to stress is one of the key benefits of Mindfulness.


Mindfulness is the art of accessing the energy that helps you recognise the happiness that is already in your life. 


Mindfulness helps you to silence your mind, calm your nerves and examine your inner world.



Here is a step by step guide to performing a mindfulness meditation


Step 1 

Choose a comfortable posture. You can either choose to sit down on the floor or on a mat or cushion. Alternatively, you can sit against the wall, with your legs extended in front of you. Those who find it difficult to sit on the floor can sit on a hard backed chair. Whichever posture your choose, sit with your spine straight ( do not arch your back).


Those who suffer from back, hip or pelvic pain should take particular care with regard to supporting their back. You can also consider lying down as a final option.


Step 2 

Focus your eyes on the top of your nose or on a stationary object. The idea is to relax your eye muscles and ease your emotions.

You can keep your eyes open, closed or half-closed, depending on what imagine yourself in a safe, comfortable and serene place.


Step 3

Place your palms on your thighs with your thumb and forefinger lightly touching each other. Keep the rest of the fingers relaxed.


Focus on your breathing and become aware of the sensations or thoughts that you experience. These can include, for example, lightness, heaviness, pain, itching or angry thoughts.

Simply observe them and let them go. 


Observe each sensation or thought with full awareness.

Eg. The lawnmower is making noise, a baby is crying, there is itchiness in my toes.

If you notice a sensation or thought occurring multiple times, write it down in a 'meditation journal'.


Step 4

Slowly come back into awareness by taking 3 slow, deep breaths. Breathe in through your nose and exhale through your mouth.

Rub your hands together, in order to generate heat, and place your palms on your eyes.

Interlock your hands and stretch them above your head.

Whilst maintaining the stretch, lean left and right several times.


Tip: it is a good idea to meditate before stressful situations, for example, meetings


If you would like to learn more about meditation and mindfulness please contact Kelly at info@kellywright.co.uk

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