Everyone thinks of changing the world, but no one thinks of changing himself – Leo Tolstoy.

Recently I have been practicing the art of mindfulness – it’s probably one of the hardest things I’ve ever tried to do. More often then not  I find that my mind wonders, I become restless and my mind begins to ponder, wondering if I’ve replied to that work email, or if I took the clothes out of the dryer. To be able to sit quietly, eyes closed and focus on stillness in order to meditate is the work of soulfully intelligent people – and lucky for us, everyone has this capability.

The times when I have managed to sit still and quite were completely joyful; mindfulness develops a harmonious environment and literally recharges your batteries.

With lifestyles hectic now more than ever, it’s never been more important to find peace and moments of calm. Mindfulness can control the mind from negative thoughts, decrease anxiety, panic attacks and even depression. So here are my top tips on how to practice mindful meditation:

Sit tall

When it comes to meditating comfort is everything, I aim to sit cross-legged on a cushion on the floor, or on my bed. I was once told that to really sit tall you should imagine a thread extending from the top of your head, pulling your back, neck and head straight up towards the ceiling in a straight line.

Relax

Close your eyes and scan your body relaxing each body part at a time. Starting from your closed eyes, relax your shoulders, arms, fingers – all the way until you relax your toes. Focus on each body part as if the sun was shining and warming you.

Be still

Once you have relaxed your body – simply sit. This is the part of meditation to be aware of your surroundings, listen to any noises, focus on any scents.

Breathe

Astonishingly a lot of us don’t actually breathe correctly, take this time to engage your diaphragm and fill your lungs (without forcing your breathe). Notice how your breathe feels in your stomach, chest throat and nose. Just breathe.

Establish a mantra (optional)

A mantra is a sound, word or phrase that can be repeated throughout meditation. It can help focus the mind. A good mantra to start with is ‘I am breathing in, I am breathing out. Following Sant Mat – this is the time to repeat those sacred words.

Calm your mind

As you focus on your breathe or mantra the mind will begin to calm – thoughts will still enter your mind, however in order to teach yourself mindfulness, acknowledge those thoughts, set them aside and then return back to your breathe. Some days the mind wonders more, other days it is easier to focus solely on your breathe. Neither is good or bad.

Ending practice

Mindful meditation is on your own terms, there is no set time to sit – it’s based on your own goals and how long it takes for your mind to be calm. Start with 2 minutes and build on it. Once you have come to the end of your meditation, open your eyes, gently wiggle your fingers and toes and slowly begin to stand up. Move slowly and take your time getting up.

Mindfulness can be done anywhere: whilst walking, eating – even in the bath tub. I recently practiced whilst baking bread once Sunday afternoon. Taking care and feeling the dough between my fingers, kneading it softly – taking the time to feel the consistency and focusing on my breathing.

Whilst I’m trying to bring mindfulness into my every day life, it can be quite challenging – but it is definitely something worth pursuing.

Happy meditating,

Priya