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10 Steps to Practicing Mindfulness at Home for Free
Mindfulness is gaining momentum. Some might even call it psychology’s latest and hottest trend. While it has been around for years, especially in Eastern cultures, just recently are Westerners speedily picking it up with an enthusiastic readiness.
If you’re a bit late to the conversation, you might wonder what is mindfulness and how do you practice mindfulness. I’ll get to that soon. But, first, let me show you some interesting facts/news about the benefits of this meditative practice.

Mindfulness in the News

NPR recently published an article illuminating the public on how mindfulness can actually beat painkillers (yes, opioids) when it comes to chronic lower-back pain. Nancy Shute, the author of the piece, explained how meditation and cognitive behavioral therapy can help patients suffering back pain more than other medical treatments. Her news on the subject was backed up by the JAMA medical journal and an extensive research study performed by the Group Health Research Institute in Seattle.

But that’s barely scratching the surface. Fox News also just released a story on how mindfulness meditation can provide opioid-free pain relief backed by the Journal of Neuroscience and a study by Wake Forest Baptist Medical Center. Additionally, the same news network published an article not too long ago about how mindfulness can improve your teen’s memory and has a history of pushing out like-stories in recent months. Furthermore, CNN’s Anderson Cooper gave a 60 Minutes special on mindfulness roughly a year ago.

So what’s all the buzz about?

Definition of Mindfulness

Psychology Today defines mindfulness:

“a state of active, open attention on the present. When you’re mindful, you observe your thoughts and feelings from a distance without judging them good or bad. Instead of letting your life pass you by, mindfulness means living in the moment and awakening to experience.”

Mindfulness is a form of meditation that is simple yet profound. It has been shown to improve lives and reduce stress. Mindfulness awakens you to gratitude for what is and helps you recognize happiness already in your life. Mindfulness is for everyone.

Practice of Mindfulness

If you want to get into the heart of mindfulness, I recommend reading the words of meditation master Thich Nhat Hanh, who wrote the book Being Peace.

I also suggest you take a look at this easy-to-follow infographic, “10 Steps to Mindfulness Meditation” by Sam Mowe of the Garrison Institute, which I’ve included below thanks to a Creative Commons license.

Lastly, feel free to search for free mindfulness audios online to guide you as you start your meditations and begin healing you life—and your pain—today.

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