97 Quotes About Meditation-for-beginners

Do a mindful check-in at work—Take a brief moment to mindfully experience the workplace from your usual spot. Mentally scan in all directions around you.

Do a mindful check-in during your meals—Notice the fragrances, the sounds, and the thoughts arising in your mind.

Do a mindful check-in at the market—When visiting one of the places you usually do your shopping, take a moment to notice the temperature, the smells, the music, and the conversations happening in the background.

Anywhere you find yourself, do a mindful check-in—Whenever appropriate, take a moment to close your eyes and listen in all directions around you. Be present with wherever you are, whenever you are actually there. Take it all in!

Mindful observation holds the same mindful awareness as open awareness, but with open eyes gently directing attention to a specific object.

There is a silent act of will at play when we observe the impulse to allow our eyes to wander, then gently override it. This develops the mental fortitude and willpower to stick to whatever it is that we are focusing on or working with.

By practicing mindful observation, you will become more aware of the virtues and qualities of what you are observing—a simple but useful spoon or a beautiful flower—which unlocks appreciation and gratitude for what you have. Cultivating a sense of gratitude in itself has been scientifically proven to have numerous health benefits.

Every time the mind wanders away from the awareness of the breath, notice that it has wandered and bring your awareness back to the breath. This can be likened to a rep in the gym—every time you bring your mind back, you are building your "muscle" of attention.

Mindfulness practice can teach us about the nature of thinking, and perhaps even more importantly, it can teach us that we are not our thoughts.