Fit to Print Volume 24 Issue 4 December 2015 | Page 24

Mindfulness
& Meditation
continued from page 9

This will
develop
concentration
and give the
mind a single
point. This is
where we start.
That's it!
2. Mindfulness
of Breathing
We'll now take
the breath a
little deeper as
an object of
These are just a few ways to
practice mindfulness while you
exercise. Below are a few actual
meditation techniques suitable for
beginners. Try to carve a few
minutes out of your day to give
them a try! If you opt to try them,
don't create stress by putting a
time limit on yourself. Start by
sitting for any amount of time that
you can remain focused, even as
little as five minutes to start. You
will know when you are done.
These first two techniques focus
more on the breath. By focusing on
the breath, you become aware of
the mind's tendency to wander or
jump from one subject to another.
The simple discipline of
concentration develops
mindfulness, awareness and helps
the physical body relax by easing
restlessness and reducing anxiety.
1. Anapana Meditation - Following
the Breath
Start in a comfortable seated
position. Bring your awareness to
the rising and falling of your
abdomen - feel the rising on the
inhale and the falling on the
exhale. Keep your attention on
that movement....no imagination,
no visualization, no control of
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