Mindful Meditation – Learn How To Get a Calm, Focused, and Harmonious Mind and State of Being

With Mindful Meditation, you learn how to get a calm, focused, and harmonious mind and state of being. In this calmness or harmony is a more natural way of being that can help to reduce pain and discomfort.

  1. It is important to create the right environment for Mindful Meditation. If possible find a place in your home that is quiet, where you will not be disturbed; a place that can be your healing place.
  2. Sit or lie down with your back straight but not stiff. Be sure you are comfortable. If you’re lying down, put something under your head if you need it so your head is not tilted up or down.
  3. You can start this process by first doing the Deep Breathing Method, or by becoming aware of your breathing. Feel the breath come it and out. Let your belly expand as you breathe in. You can use the instructions on the back of this page to learn how to breathe more deeply.
  4. Become aware of your thoughts. Watch as they come and go. Observe your thoughts as if you were an outside observer. Notice the speed of your thoughts. Notice what the thoughts are about.
  5. talk cloudNow start to let each of your thoughts float away. Don’t ignore them, judge them, or try to stop them, but each time a thought comes up just let it go as if it could just float away.
  6. As you let each of your thoughts float away, let your mind become peaceful and empty of thoughts. Just feel your breathing.
  7. Don’t worry that thoughts keep coming into your mind, this will happen. Just gently, lovingly send them away.
  8. Allow yourself to remain calm like this for at least 10 to 20 minutes. If this process is difficult for you, start with less minutes and build up.
Used with permission from the Community Health Association of Mountain/Plains States (CHAMPS)