7 Steps to Mindfulness and Calm

If you are seeing and hearing about all the benefits of mindfulness and meditation and want to start a regular practice but don't know where to begin, I've got you!

I was exactly the same. In fact, if you had said to me that a regular mindfulness practice would increase my productivity and energy levels and help me manage my time better, I would have never believed you. Why would I stop and do nothing when I had so much to do! Every minute doing something counts, right? It took me a while to experience the value of being still. I would sit on the floor, cross my legs, close my eyes, and I would begin to feel agitated; my mind would race, I would open my eyes, and I would get up and say to myself, 'This is crap.' 😂 However, something in me persisted, and I stayed a few moments longer each time I sat down. Gradually, I began to let whatever I was feeling come out; I let all the thoughts come, scratched if I had to, shifted around, and opened my eyes as needed. Gee, a few times, I even fell asleep! I removed all expectations and self-judgement, and it then became easier. And that's all it is: being still with yourself, allowing thoughts, feelings, and emotions to flow. It is being still long enough to maintain focus and allow calm. Practising mindfulness throughout my days and committing to a formal practice has transformed my life. Achieving a state of mindfulness and calm seemed like a distant goal. How could I slow down when the world around me moves so fast? I did it! And so can you! By incorporating a few moments into your daily routine, you can significantly enhance your mental well-being and overall quality of life.

Now, I want to share these simple yet powerful steps with you so you can begin a mindfulness practice and experience the profound benefits in your life.

Step 1: Find Your Comfortable Position

The first step is finding a comfortable position. Whether you sit or lie down, ensure your spine remains straight. This alignment helps the smooth flow of energy and breath through your body, setting the stage for physical comfort and mental focus. Let your body settle into this position, allowing yourself to find ease and prepare for a state of focused attention.

Step 2: Enhance the Flow of Your Breath

The flow of breath through your body is crucial for achieving relaxation and maintaining mindfulness. Keeping your spine straight helps with this process. Begin by focusing on your breath, breathing in through your nose deeply and slowly, then out through your nose slowly. Do this a few times, focusing on the breath and how it feels moving in and out of your body. Then, move to your natural breathing state. As you allow your breath to flow freely, you'll notice the connection between your physical posture and your mental state. Understanding this connection helps you dive deeper into relaxation and reach a heightened state of awareness, nurturing both your body and mind.

Step 3: Maintain Continuous Focus

Cultivating the ability to focus on a familiar object without distraction is key to a mindfulness meditation practice. You may guide yourself through a body scan and focus on your breath or sounds around you. Keep the focus steady, and return to it when you get distracted. Think of this focus as a steady flame, symbolising the persistence needed to achieve mindfulness. This practice is not just about discipline but is a transformative tool for personal growth, helping you harness sustained attention for clarity and self-improvement. It's a step towards dedicating time to your inner peace.

Step 4: Become Aware of Physical Sensations

Becoming aware of the physical sensations throughout your body helps anchor your mind in the present moment. Start by noticing the weight of your body on the chair or floor, and gradually extend this awareness to the sensations in your feet and toes. Simply notice, no judgement. This guided attention towards bodily sensations reduces mental chatter and fosters a state of mindfulness, linking physical sensations directly with mental peace. This awareness is an act of self-love, recognising and honouring your body's presence.

Step 5: Release Tension from Your Body

Releasing tension, especially from the shoulders, belly, and jaw, is vital to deep relaxation. Use your breath to encourage yourself to let tension move away from your shoulders, addressing both physical discomfort and mental stress. This act is essential for the relaxation process, paving the way for a deeper sense of calm and readiness for meditation. Letting go of tension is an act of kindness towards yourself, promoting self-care and well-being.

Step 6: Appreciate Stillness and Movement

Observing the balance of stillness and movement within your body can enrich your meditation experience. By directing your attention to the stillness, movements, and sensations throughout your body, you invite a deeper connection with yourself and a heightened sense of inner peace. This is a time to listen to your body, allowing space for healing. Appreciating both stillness and movement enhances your awareness of the present moment and fosters a deeper sense of love, appreciation and acceptance toward your body.

Step 7: Energise Yourself Through Surrender

Embracing the moment and surrendering to it can be a surprising source of energy. Taking a moment of stillness and allowing it to energise your day shows that relaxation and mindfulness practices are not only about tranquillity but also about revitalising your spirit. Let it all be, and don't try to control the moments. Distractions may happen, so simply refocus your attention back to your breath. Embracing the present moment leads to renewed energy and focus, offering a holistic view of relaxation's benefits and deepening your practice of self-love.

It's not complicated; it starts by deciding to stop for a minute, then add another minute as you feel comfortable. Continue until you get to a place that works for you. Sometimes, I spend more time than others; I don't have set rules. I choose mindfulness minutes over scrolling through my phone when I am in a waiting room. I notice my breathing while waiting at traffic lights and the sounds around me when I go for walks. I often use my guided mindfulness meditations to get me started and then continue to be still for a while longer.

Practicing mindfulness, or a mindfulness meditation regularly as part of your life opens the door to a world of self-discovery and personal growth. You learn to be kinder to yourself, to let go of stress and tension, and to live with greater intention and joy. This path of mindfulness is continuous, and each day brings new opportunities for reflection and growth. You will develop a more profound appreciation for yourself, recognising your intrinsic worth and embracing the uniqueness that makes you. This journey may start out to create calm in your day but will become about more than just relaxation— you will begin to foster a loving relationship with yourself, where you prioritise your mental and emotional well-being.

Living mindfully will offer you a sanctuary amidst the chaos of everyday life. There is lots of support on the blog to help you integrate a practice into your day. You can also find guided mindfulness meditations in the shop.

Let me know how mindfulness works for you!

And as always, remember to love yourself well.

OM xx

Blog posts are not intended to provide medical advice or take the place of medical advice and treatment from your doctor. Readers are advised to consult their qualified health professionals regarding specific health questions. Ocea Marie does not take any responsibility for possible health consequences for anyone reading or following the information available on the blog. All readers, especially those taking prescription or over-the-counter medications, should consult their doctor before beginning any nutrition or supplement program.