Shashi Dubey gives a beginner's guide to mindfulness meditation to reduce anxiety and depression caused by Covid19

1. B E G I N N E R ' S
G U I D E T O
M I N D F U L N E S S
M E D I T A T I O N
Shashi Dubey

2. Amid this global pandemic with the lockdowns ensued, we are given a rare chance to look inward
Of course, none of us would wish for this kind of situation, but there is a silver lining
Throughout our lives, time has always been an issue
When it comes to developing a spiritual practice, common excuses such as “I just don’t have enough time” or
“I’m just too busy” are no longer viable.
Only 10 minutes of your time is an effective way to start and practice meditation
INTRODUCTION

3. Find some space indoors or outdoors to meditate
Next, find something to meditate on.
This can be anything from the floor, to a chair, to a
couch
Comfort is key. Make sure you are comfortable in
your spot
STEP 1: FIND YOUR SPOT

4. Start by counting your inhales and exhales
Be sure to take your time while inhaling and
exhaling
Focus on the quality of your breaths rather than
the quantity
During this time, you'll begin to see your mind
wonder
Keep alert and if your mind wanders, bring it back
to the breathing without judgement
STEP 2: CLOSE YOUR EYES AND
FOCUS ON YOUR BREATH

5. Set a timer for 10 minutes
Do not think about time during meditation.
Let the timer determine when you stop
If you need more or less time meditating, adjust
your timer accordingly
STEP 3: REPEAT