Raise Your Vibration

Mindfulness Meditation

Mindfulness is the intention to be aware of each moment, in a non-judgmental way. 
It involves purposeful action, focused attention, being grounded in the present experience, and maintaining a sense of curiosity.

Recent research indicates that with as little as 20 minutes of practicing  mindfulness every day, the brain actually changes.

With frequent practice, the part of the brain that sends messages of anxiety and distress slows down, and the part that sends messages of calmness and comfort to the body becomes more active. 
If you incorporate mindfulness practice into your daily routine, the skill will be readily accessible when you need relief in times of stress.

Try this mindfulness exercise: 

The purpose of this exercise is to simply notice, accept, and be aware of your breath. Breathing is something you carry with you everywhere, but you are not usually aware of it unless you make a conscious effort.
Sit quietly in a chair with both feet on the ground and your hands in your lap.


Bring all of your attention to the physical act of breathing.

Start to notice the breath as it enters your body through your nose and travels to your lungs.
Notice with curiosity whether the inward and outward breaths are cool or warm, and notice where the breath travels as it enters and departs.

Don’t try to do anything with your breathing – simply notice it, pay attention to it and be aware of it.
It doesn’t matter if your breathing is slow or fast, deep or shallow; it just is what it is.
Allow your body to do what it does naturally.

When you find that thoughts intrude and you’re distracted from your practice, this is completely normal! The return of attention to your breath is what trains the brain.

Just notice the thoughts, allow them to be, and gently bring your awareness back to your breath.
Start this exercise initially for five minutes, gradually building in more time daily.


Although this exercise is performed in a seated position, it can be accomplished while standing, walking, or any other place you find yourself throughout your day.

©2019 by Integrative Wellness RI.