How to practice mindfulness meditation

Researchers have studied the effects of mindfulness meditation over the decades.  It has been found that the practice of meditation increases emotional, mental and physical health. Moreover, the practice helps people to develop their inner strength to make healthy choices daily in their lives.

The benefits of Mindfulness Meditation                                      

Emotional Mental Physical
  • Lessens worry and anxiety
  • Improves mood and emotional intelligence
  • Lessens loneliness and depression
  • Enhances self-esteem and self-acceptance
  • Increases optimism and awareness
  • Boosts relaxation and wellbeing


  • Increases cognitive skills and creative thinking
  • Boosts emotional stability
  • Develops intuition and peace
  • Expands consciousness
  • Improves mood and emotional intelligence
  • Decreases anxiety



  • Improves immune system and energy level
  • Improves heart rate and longevity
  • Increases serotonin production that improves mood and behaviour
  • Decreases any tension-related pain
  • Lessens brain and heart problems

How to meditate in 4 simple steps

Step 1 – Mindful Breathing

It’s a simple exercise, but a very important part of the meditation because it helps to eliminate distractions and additional thoughts. You concentrate on breathing in and breathing out. In this step, just be aware of your breathing mechanism, the physical sensations of breathing in and breathing out.

Step 2 – Concentration

As a second part of this exercise, you need to follow your in-breath and your out-breath all the way through. This process will improve your concentration and your awareness will be sustained. With practice, your breathing becomes naturally deeper, more harmonious and peaceful.

Step 3 – Awareness of Your Body

In this step, you become aware of your whole body because while you are breathing you recognise your body entirely. It means your mind and your body become more connected, both are in the same place and moment.

Step 4 – Releasing Tension

Now it is time to release any tension in your body. Once you are fully aware of your body, you will start noticing tension, pain, stress and discomfort. By practicing total and deep relaxation in a sitting or lying position, your body will be able to heal its tension or pain accumulated throughout the days.

  • Dedicate 5, 10 or 15 minutes for your meditation
  • Choose a distraction-free place
  • Find the perfect time for you to meditate
  • Sit or lay down comfortably
  • Close your eyes while meditating
  • Keep your eyes closed