Skip to 0 minutes and 6 secondsSo the first one is, how should I sit? So please sit in any position that's comfortable for you, where you're upright and feeling steady. There's that popular stereotype of people sitting cross-legged for meditation, and that's really just not comfortable for so many people. And it's certainly not essential for your meditation practice. So for most people, sitting in a chair with the feet grounded to the floor is working really well. Question number two. Is it OK to lie down? It's fine to practise lying down if you want to. Particularly if pain or nausea or disability make it difficult to sit.
Skip to 0 minutes and 36 secondsBut for most people we recommend staying upright as you practise, for this helps us to really emphasise the attention training part of our practice rather than relaxation, which is an often welcome side effect, but certainly not the aim of our mindfulness practice. Number three. Should I practise with the eyes opened or closed? That's a great question, and I encourage you to experiment with this. You often hear the instruction to close the eyes because this helps reduce visual distractions. It helps rest that visual processing part of the brain, and it helps us to focus more clearly on our other senses.
Skip to 1 minute and 8 secondsBut some people find practising with the eyes open helps them to stay a little bit more alert and aware of their surroundings, and it's definitely recommended if you find yourself falling asleep or getting sleepy during the practice. Which leads me to our fourth question, what should I do if I fall asleep? So feeling tired and sleepy during meditation is very common, and is often a sign that you simply need more rest. So if you find you're falling asleep often in your meditation practice, please first of all check that you are getting enough rest. You can also try practising earlier in the day, making sure you're not practising after a big meal.
Skip to 1 minute and 42 secondsYou could try drinking some water before you practise, and maybe even putting some water on your face. I also really recommend sitting forward in your chair rather than leaning back so you're not quite so comfortable. And you could even try practising with the eyes open as we mentioned before. For some people practising standing upright is a good way to go as well. Our final question, how can I stop the mind from wandering? So please know that mind wandering is very common. It's perfectly natural. And it's an essential part of our practice because if the mind didn't wander there'd be no need for attention training exercises like this.
Skip to 2 minutes and 16 secondsSo the aim is just to notice that the mind has wandered and to gently bring it back without too much fuss. And over time we usually get better at doing this more and more quickly and more and more easily. So rather than trying to stop the mind from wandering, aim more to focus on one thing at a time and just think about redirecting the mind when you need to. So good luck putting all of these into practice. I hope you found these tips helpful.
Frequently asked questions about formal mindfulness practice
Watch course mentor Dr Sherelle Connaughton answer some frequently asked questions about formal mindfulness practice.
If you’re interested in some other common questions, make your way through this step for five more.
How often should I practise mindfulness meditation?
We usually encourage beginners to start with two short meditations for a few minutes each day and to slowly build up to longer sessions as this starts to feel more comfortable. Please note that each week of the course includes two or more mindfulness exercises and we do not expect you to practise every one of these daily. But we do invite you to experiment with each exercise and to keep practising the ones that suit you best.
What if I start to feel sad, worried or bored?
Please know that it is perfectly normal and healthy to experience a full range of emotions and that trying to suppress certain feelings can sometimes make us focus on them more. But when we can simply witness and be present with strong emotions, without getting too caught up in any commentary around them, we often notice that they start to soften and shift in their own time.
So if sadness, worry or boredom arise during your practice, being able to notice this and accept that it is part of being human to feel this way can often help diffuse some tension and allow us to better engage with the senses and the present moment. You can also try practising with the eyes slightly open, to help anchor your attention more clearly to the space around you and then return your attention back to the mindfulness exercise.
We also recommend getting some appropriate support if any difficult feelings persist or become overwhelming.
How should I deal with physical discomfort, tingling or other body sensations?
Sometimes when we sit still for a while, we might start to notice new physical sensations or some prior discomfort that we had previously ignored. For the most part, these sensations are harmless and transient and can be simply addressed by adjusting our position and/or experimenting with different chairs and cushioned support.
Trying a few gentle stretches before you begin can also be helpful. But of course if there is any persistent pain that you feel unsure about, we encourage you to follow up as needed with a local health professional.
Should I practise with or without the audio recording?
Although it can be helpful at first to follow Craig and Richard’s instructions in each meditation audio, to get a good sense of what they are suggesting and to help anchor your attention more firmly on the exercise, these audio guides are somewhat like training wheels on a bicycle that can help provide some support as you first explore the practice.
But over time we encourage you to take the training wheels off and guide yourself through these exercises, in whatever way feels right for you (e.g., reading a transcript of the meditation, silently talking yourself through the exercise in your words and/or practising with a timer set for a minute or more).
When is the best time of day to practise?
The best time to practise is whenever you comfortably can! For many learners, practising in the morning when they are feeling fresh and before things get too busy can help boost concentration and set a mindful tone for the day; while others might prefer a more restful and restorative practice in the evening when daily tasks have been completed and they are less distracted.
Practising briefly in between tasks during the day is also recommended, as this can help us refresh and refocus our attention and concentration as needed.
Another tip is to try and link your practice to any regular activity (e.g., straight after you wake up or have gotten dressed, before breakfast, while your tea brews, as your computer boots up, before lunch, while on public transport, or before you go to bed) to help it become part of your daily routine and not an extra thing to remember and find time for.
Get some tips for establishing and maintaining a formal mindfulness practice
For some suggestions on how to set up a regular practice routine, please read Sherelle’s Tips for establishing and maintaining a formal mindfulness practice, which is available from the Downloads section of this step.
We also recommend reading about Craig’s ADEPT model to better understand why it can be challenging to reduce default mode thinking and develop a formal mindfulness practice.
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