Easily improve your ability to access a meditative state by starting with simple basic skills to cultivate present moment awareness and to improve concentration.⁣

It can be overwhelming to try to sit quietly for minutes at a time when you're used to the constant busyness and distraction of your daily life.⁣

A typical response is to first feel anxiety and then to feel boredom (YES, this is shown in studies!)⁣

Starting with these 5 basic and easily accomplished skills can help you begin to quiet your mind with very little effort and build your confidence that YES, you can meditate, if that's something you want to work toward.⁣

1. Conscious Breath

Observe your breath without making any effort to control it.

2. Paced Breathing

Breathe in and out for 12 seconds (5 complete breath cycles in one minute). This helps to access the parasympathetic nervous system.

3. Observe Physical Sensations

Do a body scan to see what is going on in your body. Do those sensations stimulate any thoughts or emotions?

4. Notice Sounds

Open your ears to all the sounds that surround you both, near and far. Again, notice if any sounds stimulate emotions or thoughts.

5. Cultivate Present Moment Awareness

This is the skill of simply noticing what is happening all around you in the present moment. This is most easily done in nature as it is a sensory rich environment.

Want to add another tool to your repertoire to strengthen your mindfulness “muscle?” Check out this free resource I created called the Come to Center Guided Journal. With this journal’s unique combination of mindfulness practices and journaling exercises, you can use it at any time to help you move through uncomfortable emotions and into ease.