Key to mindfulness (notes from self psychology Harvard on line)

Basic - sit quietly and focus on natural breathing. Use a word or mantra you can repeat silently. Allow thoughts to come and go without judgement and return to focus on your breathing or a mantra. You can experiment with sensations (itch a tingling, each part of the body). Sights and sounds - name them and let them go. Emotions - allow for them to be present without judging them. Practice naming - a steady and relaxing naming of emotions, joy, anger frustration. Goal of mindfulness - obtain a state of alertness, focused, relaxed consciousness. How? By deliberating, paying attention thoughts and sensations without judgment. This allows the mind to focus on the present moment. If while practicing mindfulness your attention gets hijacked by another chair of thought, gently return it to your choice object of awareness. I have found that though many enjoy mindfulness, others do not. If that is you and you become anxious and uncomfortable it is ok not to continue. Perhaps it would be best to just open your eyes and focus on the room that you are in. State 4-7 things you see such as door, desk as an example. What do you hear? Bring yourself back to the present being aware of your surroundings and centering yourself. Feel free to share your experiences. What do you think?