Vidyamala’s online course, “Mindfulness for Women: Declutter Your Mind, Simplify Your Life, Find Time to ‘Be’,” starts on January 1. Enroll now to begin your journey!
Find a comfortable position, either sitting or lying down, and give yourself a moment to relax. Pay attention to how your body feels. Notice any physical sensations—perhaps the pressure between your body and the chair or floor. Take a moment to feel these sensations with kindly curiosity.
Next, listen to the sounds around you. Focus on their quality, volume, and how you naturally respond to them. Try not to identify their sources; just observe them as they are. If it’s quiet, notice the silence instead.
Shift your attention to your breath. Feel the movement in your body as you breathe and try to stay within this sensation instead of observing it from the outside. How does this feel?
Now, turn your focus to your emotions. How are you feeling overall? Are you happy, content, sad, irritated, or calm? If you’re unsure, that’s okay too. Take note of any thoughts that come to mind. Ask yourself what you are thinking and try to observe your thoughts rather than get caught up in them.
Spend a few moments resting quietly, being aware of your breath, thoughts, sounds, and feelings as they come and go. There’s no need to seek a special experience—just notice what happens moment by moment.
Congratulations! By engaging in this exercise, you’ve had your first mindfulness experience, starting your journey towards greater awareness. This practice can help you move from ‘autopilot’—drifting through life out of habit—to seeing life as full of creative possibilities and choices.
Vidyamala’s online course, “Mindfulness for Women: Declutter Your Mind, Simplify Your Life, Find Time to ‘Be’,” starts on January 1. Enroll now to start your mindfulness journey!