If you are a beginner I want to start off by saying congratulations! This is your first step on an awesome journey.
In my opinion, mindfulness meditation is the easiest out of all the different facets of meditation. As a spiritual teacher, this is the one I recommend to beginners.
So, let’s do it! First, find a quiet spot. Cut the ringer off on your phone and make sure you you won’t be disturbed. You will find that you may get easily distracted by the slightest noise and that is okay, it happens to all of us.
You can lay down or sit up, whatever is comfortable for you. Close your eyes and focus on your breathing. Notice your chest rise and fall, hear the air go in and out of your mouth and/or nose.
In this relaxed state thoughts will begin to come up...I take that back, if you are a beginner, your mind will go completely nuts. Everything on your to do list will come up, everything you forgot will come up, everything you ever wondered about anything will come up.
This is the part that where people quit and say, “I tried to do that but I talk too much,” or, “My mind just won’t be quiet.” The mind racing with thoughts is a NORMAL reaction.
Just keep at it; breathe. Notice the thoughts but let them pass. Don’t judge yourself or the process. Just refocus on your breath whenever you catch yourself wandering off into Lala land.
Start off with whatever time length you want. You can start with five minutes and work your way up to fifty. The mind is like a bratty kid throwing a temper tantrum. If you ignore it, it will quiet down eventually with practice.
You are not controlling these thoughts, you are watching them. Guess what? This is your first introduction to the metaphysical theory of “We are not our body.” Good Luck!