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Mindfulness Meditations

Mindfulness meditation involves focusing on the present moment and bringing awareness to your thoughts and feelings with an attitude of curiosity, openness, and acceptance.

Mindfulness has many positive benefits. According to research, practicing mindfulness regularly can help you to improve your mood, decrease your stress levels, and improve your immune system's functioning.

How to Try Mindfulness Meditation:

  1. Find a comfortable seated position, back erect but not stiff.
  2. Focus on what's going on in the present, setting aside thoughts about the past and future.
  3. Bring awareness to your breath, following it as it moves in and out. Notice the rise and fall of the abdomen.
  4. As thoughts come and go, notice them and watch them pass, as though you were standing behind a waterfall watching them flow away.
  5. Continue to approach your thoughts with an attitude of curiosity, openness, acceptance, and love. If you find your mind wanting to follow the thoughts, say to yourself, "That's okay. That's what minds do." and bring awareness back to the breath.
  6. As you bring the meditation to a close, allow yourself some transition time to gradually reorient yourself to the room. Sit for a few moments before opening your eyes.


Wong, Cathy,, "Mindfulness Meditation"

Kabat-Zinn J. Mindfulness Meditation: Health benefits of an ancient Buddhist practice. Mind/Body Medicine, eds. Goleman D, Gurin J. New York 1993. Consumer Reports Books, 259-275.

Some Mindfulness Meditations Created by Members of Our Staff:

Mountain Meditations

Breathing Space