Certainly you have been told that you should do daily meditation sessions, where you should basically breathe and try not to think about anything and thus achieve some level of transcendence. And no, it’s not easy! On the other hand, it has the mindfulness that focuses on putting all the attention on what you are living and feeling at a certain time, without judgments, trying to be with the head in the present. That is, any task you are performing (bathing, vacuuming, eating, working, etc …) should have your full focus instead of your mind rambling on other subjects. By consciously performing these tasks, your contact with real life increases. Even the most boring tasks will become more interesting as you begin to experience them in full. Your mind learns to become more focused and focused, and therefore, the environment around him becomes more relaxed and the practitioner appears as someone more thoughtful and receptive to new experiences of life. Thus, this practice aims for a reduction of stress, promoting a greater awareness of what is happening thus regulating anxiety levels. If you do not have the opportunity to see a specialist, learn how to practice it on a day-to-day basis.

Time for you
Ideally, you should book around 15mn for practice each day. Once the mind is programmed to think or ramble, meditation should not be held for long.

It is advisable to sit or, if you choose to stand, should be in a comfortable and quiet position. Breathing should be normal. Try to relax by focusing your attentions and sensations on the nostrils, chest or stomach. If you feel that your thinking is going in another direction, focus on your breathing again.

This step consists in trying to take your conscience to each activity of your day, not doing it automatically, and you should perform one task at a time without ever letting your mind wander:
– Eating: instead of eating to watch television, to read or any other thing, to taste what is in the dish, paying attention to the colors, textures, taste and all the sensations that can come;
– Ride: be aware of what surrounds you. The sounds, the smells, feel the wind, the sun on the face, etc …
– Brushing or takingshower:notice how the brush moves in your teeth and what movements you do, as well as when bathing, feel the sensations that the water transmits, the temperature, the smell of the shampoo and the like.
– Gym: Focus on the exercises you are doing and which muscles you are using to stay in shape. Avoid using music because it will be a distraction.
– Listening to music: Listen from the beginning to the end and pay attention to the sensations that it gives you.

These are small examples of how to practice mindfulness. What is important to keep in mind is that this can be applied to any day-to-day situation and activity. For example, if you are in a discussion with someone, practice breathing awareness and be aware of it, your body and emotions. Focus on the moment and do not wander into what was said or done in the past. You will become a better listener and prevent him from saying anything you can regret.