MEDITATION 101:
How to do mindfulness meditation at home

Meditation undoubtedly became one of the most popular mind fitness tools in the last decade and every day more and more people are trying meditation out. But if you’re a beginner, you may struggle how to do mindfulness meditation at home.

In the video below, Meditation teacher and Mindfulness coach Leah Santa Cruz has shared a few tips on how to do mindfulness meditation, hopefully, it will give you an insight into one of the most stimulating types of meditation

Also, if you haven’t yet – check out our 21-Day Meditation Challenge, that is a great way to start out your daily meditation and mindfulness  practice.

pay attention to your mind

Mindfulness meditation is all about what’s happening in the present moment with intention. 

One way you can do this is by paying attention to your mind. It’s not about stopping your mind, it’s about giving it something to do. 

Your mind is already going to go on a journey and have plenty of thoughts, so you might as well pay attention to the quality of those thoughts

You’ll notice when you practice this, more space starts to naturally occur between the thoughts until eventually, you find yourself having a few moments blissful peace

Identify what type of thoughts you have

So we have three types of thoughts:

  • Past
  • Present
  • Future

Amongst those 3 types of thoughts, we have:

  • Neutral
  • Pleasant
  • Unpleasant

If you’re  having an unpleasant thought about the past, you’re regretting something that’s happened. If you’re having a pleasant thought about the past you might be reminiscing about a good time.

If you’re having a pleasant thought about the future you’re fantasying something you’d like to do. But if you’re having an unpleasant about the future, you’re worrying about whats happening

If you’re having a pleasant thought about the present moment then  you are typically desiring something. If you’re having an unpleasant thought about the present moment then you’re typically judging what’s going on in your environment or you’re judging yourself. 

Start paying attention to the quality of your thoughts. 

Do any of your thoughts consist of worrying, regretting something or judging something

Do you find yourself fantasying, daydreaming or reminiscing about the past?

Don't try to stop your mind

Try not to change it, just notice what’s taking place. 

Do not to stop or control your mind. You’re really just letting it happen naturally, and just noticing with an attitude of curiosity.

Give it a try at home for a few minutes a day and see what you find about your own internal state.

JOIN 21-DAY Meditation CHALLENGE

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Do you meditate? What is your intention? 

Let us know what interests you by dropping a comment  below or on the social media. Your feedback means the world to us! 

And if you want to learn more about Meditation, check out our other Meditation 101 posts with Leah on how long to meditate for beginnershow to use meditation to improve sleep,  how to use meditation to improve concentration and more!  

Love,
Tauras

Tauras Sinkus

Tauras Sinkus

Tauras is the founder and face of the 21 Day Hero. While being obsessed with mind and productivity hacks, he is hooked up with HIIT type of group trainings and cooking gourmet meals almost everyday. Tauras is widely known in the startup community for his kick-ass social media and marketing skills too!
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