The simple way to do mindfulness meditation

The simple way to do mindfulness meditation

The words “mindfulness meditation” are becoming a cliché in the world of wellness. But many people really don’t understand what the term means. My clients are surprised that the method is probably the easiest type of meditation to do. Today I’m sharing the simple way to do mindfulness meditation.

What’s the point of meditating for mindfulness?

Aside from all the ‘regular’ benefits of meditating, focusing on mindfulness during your practice will also increase your mindfulness during your normal waking state. Individual results will vary, but most people experience a decrease in worrying, lack of anxiety about the future, and the release of any remorse about the past. It’s basically coming to the realization that the present moment is the only thing that is happening right now, and therefore the only thing that matters.

The principle of mindfulness meditation

The key to the effectiveness of mindfulness meditation is that you will immerse yourself in the experience of what is happening in the present moment.

For that reason, you can do it anywhere: in your living room, on a train, on the beach, in a park, in a shopping mall, at the airport… there is no limit! The only thing that is important is that you are safe – which means do not attempt it while you are doing something else that requires your full attention, such as driving.

Advice: Let it be what it is

Get over any belief that meditation should be done a certain way. Your meditation practice is your own – you set the rules! My breakthrough came when I realized I could do mindfulness meditation and use the sound of my super-loud dishwasher running, rather than try to block it out. Game changer!

The simple way to do a mindfulness meditation

The simple way to do mindfulness meditation

1. Preparation

There is no right or wrong way to prepare for your mindfulness meditation, however you will want to be in a place where you won’t be disturbed by others. Specifically, turn off your phone and make sure nobody will interrupt you. You may choose to listen to some relaxing music however it is not necessary. If you are seated or laying down, ensure your body is in a comfortable, relaxed position.

If you are inclined to do so, ask your Spirit Team for guidance and protection. I call in Spirit, my Guides, and my Angels. I also like to ask Archangel Michael for his protection during my meditation.

2. Give yourself permission to have outside thoughts

Again, the key here is that you are going to focus on the present moment. If any outside thoughts come to mind (mind chatter) honor them, then immediately release them. You might visualize each outside thought as a bubble that comes into your space. Acknowledge that it is there, but then visualize it leave your space as it floats up and away. Then turn your focus back to the present moment again.

Remember that there is no right or wrong way to experience your meditation. Whatever happens is exactly perfect.

3. Begin with focused breathing

Any type of breathing you can focus in on will do, but I like to take “square breaths”:

  1. Breathing in to the count of 4
  2. Holding the breath to the count of 4
  3. Exhaling to the count of 4
  4. Holding the exhale to the count of 4
  5. Repeat

When you feel it is good timing, begin breathing normally.

The simple way to do mindfulness meditation

4. Shift your focus

As you are focusing on the present moment, you will be allowing yourself to really experience what is happening in and around you, involving all of your senses. As you experience one thing, embrace it for a few moments then shift to something else when you are ready.

  • What do you feel?
  • What do you hear?
  • What do you smell?
  • What do you taste?
  • What do you see?*

* I usually choose to close my eyes because it’s easier for me to concentrate, but you can keep them open if you wish to use them to help focus. Just be sure you don’t rely too heavily upon what you see when doing this practice. Even with my eyes closed, I “see” things, often visualizations that come to mind through clairvoyance.

Examples of some things you may focus on during mindfulness meditation

It is up to you to decide exactly what you focus on, and largely it will depend upon your physical location and what’s going on around you.

  • The feeling of your bare feet touching the carpet
  • The sensation of your knees touching a blanket on your lap
  • The weight of your bottom on the chair
  • The feeling of the air as it enters your nose, then your throat, then fills your lungs – then its path back out
  • The sensation of your hair touching your neck
  • The feeling of your shirt sleeves touching your elbows and shoulders
  • The sound of kids playing basketball nearby
  • The hum of the refrigerator
  • A jet as it crosses the sky
  • Construction going on nearby
  • The scent of incense you have burning
  • The smell of coffee brewing and the sound of the machine
  • The taste in your mouth from this morning’s breakfast
  • The sound and feeling of your pulse and beating heart

It’s important to note that a sensation doesn’t have to be pleasant to be experienced. Just put your emotions aside and experience each thing as an observer without getting emotionally involved. If you feel yourself becoming emotional about a sensation, then try shifting your focus to something else.

If you get off track

It’s easy to get distracted, but if you find your mind wandering just consciously shift back to your breathing. Then when you’re ready, resume mindfully focusing on the sensations you’re experiencing in the present moment.

5. Ending the meditation

Again, there is no right or wrong way to do this. You might only do it for 5 minutes, or you may do it for 60. It depends upon what you need, what you feel like doing, and how much time you have available.

I start “coming back” by moving my extremities about a bit, then opening my eyes and taking a few deep breaths. I like to thank Spirit and my Angels and Guides for protecting me and guiding me through the experience. Then I try to spend the rest of the day taking good care of myself by drinking pure water, eating healthy foods, and avoiding negativity.

The simple way to do mindfulness meditation

When I learned how to do mindfulness meditation, I was able to reduce anxiety, combat stress, and be more mindful of day-to-day experiences. In time and with practice, you too can reap these benefits and more!


As a lightworker, my life purpose is to bring loving light energy into the world. As a Transformational Life Coach and Certified Hypnosis Practitioner, I help people train their brain to break old, unwanted patterns. Book your free consultation and assessment online.

Jen Merkel Holistic Hypnosis and Wellness

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