{"id":2515,"date":"2024-01-27T11:13:27","date_gmt":"2024-01-27T03:13:27","guid":{"rendered":"https:\/\/siqhealers.com\/?page_id=2515"},"modified":"2026-07-30T20:19:25","modified_gmt":"2026-07-30T12:19:25","slug":"gabaymindful","status":"publish","type":"page","link":"https:\/\/siqhealers.com\/en\/gabaymindful\/","title":{"rendered":"Mindfulness Meditation Guide"},"content":{"rendered":"<h3 class=\"wp-block-heading\">5-Step Mindfulness Meditation Guide<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 1: Find a Position<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit comfortably. You can do this in a chair, on the floor (cross-legged), or even lying down (just don&#039;t fall asleep).<\/li>\n\n\n\n<li>Keep your back straight but not too stiff. Relax your shoulders.<\/li>\n\n\n\n<li>Eyes can be closed or just looking down in front of you.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 2: Feel the Breath (Anchor)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bring your full attention to your breathing.<\/li>\n\n\n\n<li>Feel the air entering your nose, and the warmth of the air as it comes out.<\/li>\n\n\n\n<li>Feel the rise and fall of your stomach or chest.<\/li>\n\n\n\n<li><strong>You don&#039;t need to control your breath.<\/strong>\u00a0Just let it flow naturally.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 3: Think like \u201cWatch\u201d (Don\u2019t Intervene)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While you are focusing on your breath, you will think about other things (worries, plans, problems, noises outside).\u00a0<strong>This is normal.<\/strong><\/li>\n\n\n\n<li>Imagine that your mind is the sky, and thoughts are clouds passing by. Don&#039;t chase the clouds.<\/li>\n\n\n\n<li>Just notice the thought (\u201cAh, I thought of something\u201d), then\u00a0<strong>let go<\/strong>\u00a0this slowly.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 4: Return to the Breath (The Most Important Part)<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As soon as you notice your mind wandering (e.g. you&#039;re thinking about what to eat for lunch), don&#039;t get angry with yourself.<\/li>\n\n\n\n<li>Smile slightly and\u00a0<strong>slowly return attention<\/strong>\u00a0to the feeling of your breathing.<\/li>\n\n\n\n<li><em>Remember: This \u201creturn\u201d is the very exercise for the brain.<\/em><\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 5: End Gently<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Do this for 3 to 5 minutes (can be up to 10).<\/li>\n\n\n\n<li>After the allotted time, do not stand up immediately.<\/li>\n\n\n\n<li>Slowly open your eyes (if they are closed).<\/li>\n\n\n\n<li>Bring awareness to the weight of the body on the chair\/floor.<\/li>\n\n\n\n<li>Stretch a little and bring this feeling of calm to the next thing you do.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Frequently Asked Questions (FAQ)<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-left\" data-align=\"left\">Question<\/th><th class=\"has-text-align-left\" data-align=\"left\">Answer<\/th><\/tr><\/thead><tbody><tr><td><strong>Where is the best place?<\/strong><\/td><td>A quiet place. But if it&#039;s noisy, that&#039;s okay\u2014just listen to the noise as if it&#039;s just a sound, without judgment.<\/td><\/tr><tr><td><strong>When is the best time?<\/strong><\/td><td>Morning (when you wake up) or evening (before going to bed). But most importantly,&nbsp;<strong>do this regularly<\/strong>&nbsp;rather than the length of time.<\/td><\/tr><tr><td><strong>I fell asleep, what should I do?<\/strong><\/td><td>It&#039;s okay! It means you&#039;re tired. Tomorrow, try to sit up without leaning back so you don&#039;t feel sleepy.<\/td><\/tr><tr><td><strong>Does my back hurt?<\/strong><\/td><td>You can lie down or use a pillow under your butt. The important thing is that you are comfortable.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Simple Cheat Sheet for Yourself:<\/strong><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><em>\u201cI breathed. I thought something. I let go. I went back to breathing. Again.\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\">You can do it! Start now, even for 1 minute. \u2600\ufe0f<\/p>","protected":false},"excerpt":{"rendered":"<p>5-Step Mindfulness Meditation Guide Step 1: Find a Place (Position) Step 2: Feel the Breath (Anchor) Step 3: Think as if you are \u201cWatching\u201d (Don\u2019t Interfere) Step 4: Return to the Breath (The Most Important Part) Step 5: End Gently Frequently Asked Questions (FAQ) Question Answer Where is the best place? A quiet place. But if it\u2019s noisy,\u2026<\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-2515","page","type-page","status-publish","hentry"],"taxonomy_info":[],"featured_image_src_large":false,"author_info":{"display_name":"Eric Roxas","author_link":"https:\/\/siqhealers.com\/en\/author\/ericroxas\/"},"comment_info":0,"_links":{"self":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/2515","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/comments?post=2515"}],"version-history":[{"count":2,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/2515\/revisions"}],"predecessor-version":[{"id":5855,"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/pages\/2515\/revisions\/5855"}],"wp:attachment":[{"href":"https:\/\/siqhealers.com\/en\/wp-json\/wp\/v2\/media?parent=2515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}