A Basic Mindfulness Meditation by Jordana Confino*
Follow these simple steps to guide yourself through a basic mindfulness meditation:
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Locate a quiet place where you won’t be interrupted or distracted. Find a position that is comfortable for you. You can be seated or kneeling. Just make sure you are stable and your spine is straight and relaxed. Set a time limit: If you are just beginning, aim for 5-10 minutes. But even a few minutes is enough to see the benefits! Find a point of focus, such as your breathing—the sensation of air flowing into your nostrils and out of your mouth or your belly rising and falling—or an external focus, such as a candle flame or a meaningful word that you repeat throughout the meditation. Notice when your mind has wandered. When thoughts inevitably arise, don’t judge yourself or fight them – just notice them and gently return your attention back to your point of focus.
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How Happy Are You?
The Oxford Happiness Questionnaire, developed by psychologists Michael Argyle and Peter Hills University, can give you some insight on how happy you are.
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