So you want to become more mindful, eh? Well, you don't need to buy a special meditation cushion or find a Bodhi tree. While meditation and pleasant scenary do lend to the overall experience, you can start practicing mindfulness wherever you are. Right now. In this moment. Here's how:
Take a break from what you're doing - 3-5 minutes will do.
You don't need to set aside 20-30 minutes to get present. You only 3-5 to start practicing mindfulness.
Get comfortable in your current position.
Take a moment to get comfortable. Take a deep breath, counting 5 seconds on your inhale. Hold the breath for 3 seconds, and then exhale all of your air. Do this at least 3 times.
Bring your mind to the present moment.
Pay no attention to how many thoughts you have racing around, just simply notice the present moment... Where are you? Are you sitting? Standing? What items or people are in your surrounding area? Name them to yourself. How does your body feel? Cold? Hot? Do you feel pressure anywhere on your body? Your neck? Your shoulders? Allow them to relax. Recognize your body and focus on your present circumstance. It's natural for your mind to wander away from the present moment. Just simply return and keep returning. Focusing on your breath can help.
Be kind to yourself and let the judgments go.
Judgments about what you're doing, what you're thinking or how you're feeling may arise. Let them. Take note of them and then let them pass, just like a bird in the sky. Have compassion on yourself and your thoughts, just as you would have compassion for a loved one going through a negative experience. This process can certainly feel uncomfortable at first, but the more you do it the more naturally it will come.
In this case, practice doesn't make perfect. Practice makes peace. If you diligently set aside 3-5 minutes each day to practice mindfulness, you will begin to reap it's benefits and see results.
That’s it! Easier said than done, but give it whirl!