If you are a beginner, I want to start off by saying congratulations! This is your first step towards 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. Keep in mind, that you might fall asleep if you lay down and get too comfortable. I recommend sitting up so you can be fully alert. Close your eyes and focus on your breathing. Notice your chest rise and fall, hear the air go in and out of your 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 have forgotten about will come up, everything you have been pondering about will pop into your head.
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 thought 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. There is no specific time limit that is required. 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.” Awareness will expand on its on. You don’t have to do anything other than sit still.
Good Luck with the meditation! Before long, you will be an advanced soul. Just keep at it.