Mindfulness Meditation: A Gentle Introduction

In a world that often pulls us in a thousand directions, mindfulness meditation offers us the opportunity to return to the breath, the body, and the present moment.

My own journey with mindfulness began over a decade ago, and even though my  path has woven through yoga,  a degree in psychology, and various spiritual explorations, this simple practice continues to meet me right where I am. When I completed my training through Dharma Moon’s teaching program, I’m more convinced than ever of the power of mindfulness, and the ability it has to to ground us in love, awareness, and clarity.

What Is Mindfulness?

Mindfulness is the practice of bringing your attention to the present moment with gentle, non-judgmental awareness. At its core, it’s not about changing your thoughts, achieving stillness, or becoming someone else. It’s about meeting yourself where you are, breath by breath.

Rooted in Buddhist tradition and passed down through lineages for over 2,500 years, mindfulness has been studied, tested, and practiced by millions seeking to know themselves more deeply and live with more ease.

Why Practice Mindfulness?

Meditation is a way to become familiar with the nature of your own mind. Through regular practice, people often experience:

• Reduced reactivity and greater emotional resilience

• A clearer sense of insight and intuition

• The ability to stay grounded, even in stressful moments

• A deeper connection to themselves and others

I’ve often found myself multitasking and getting flustered by all the “what-ifs” that creep in through my everyday thoughts. Through my mindfulness practice, I’ve become more practiced at  noticing my thought spirals and recognize that these though are simply my mind  “thinking.” These simple pauses during my day as a result of my practice are  enough for me to return to the moment, take a breath, and move forward with greater calm.

It’s not about never being distracted or dismissing our thoughts.

It’s about gently coming back, again and again.

How to Begin: The Three Foundations

Here’s a simple structure you can begin with today:

1. Take Your Seat

Find a comfortable and alert posture: seated on the floor, kneeling, or in a chair.

Rest your hands gently on your lap, lengthen your spine with ease (“upright, not uptight”), soften the jaw, and allow your gaze to rest a few feet in front of you. Feel the earth beneath you and arrive fully in this moment.

2. Focus on the Breath

Bring your attention to your natural breath. No need to change it, count breaths or control, just notice.

Let your breath be the anchor that keeps you tethered to the present moment.

3. Label “Thinking” & Return

When the mind wanders (and it will), simply label what you notice as “thinking” and return to your breath. This is the heart of the practice, gently touching the thought and then letting it go.

A Few Helpful Tools

• Start with just 20 minutes a day, 5 days a week

• Schedule it like a gentle appointment with yourself

• I recommend How to Meditate by Pema Chödrön if you’re looking for a soulful, compassionate guide to this practice.

Final Thoughts

There’s no perfect meditation session, only the willingness to return.

Mindfulness is a practice of love, attention, and patience. As you take each new breath, you are given the opportunity to begin again.

Thank you for being here. I hope this gentle introduction invites you to carve out space in your day to simply be. You deserve it.

Stay Mindful,

Alexis