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Discovering the Core, Formal Mindfulness Meditations

Part of the Mindfulness For Dummies Cheat Sheet (UK Edition)

To deepen your mindful awareness, you need to practise a formal mindfulness meditation on a daily basis. Familiarise yourself with some of the following mediations. In time, you will become more mindful in your day to day life.

  • Body Scan Meditation – This meditation involves spending about half an hour or so, becoming aware of each part of your body from the tips of your toes to the top of your head, in a mindful way. This meditation is usually practised lying down.

  • Sitting Meditation – This involves being mindful of your chosen object of attention whilst in a sitting posture. You can be mindful of your breath, your body, sounds, thoughts, emotions, or practise choice-less awareness.

  • Mindful Movement – Taking time to do some yoga or stretching in mindful way is a powerful way of developing your capacity to be mindful, whilst at the same time becoming stronger and more flexible. Walking slowly and mindfully is also considered a wonderful way to practise formal mindfulness meditation. You don’t need to be physically still to practise meditation.

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