MultiHub Forum

I've been feeling incredibly overwhelmed with work stress and my doctor suggested I try mindfulness meditation, but every time I sit down to do it, my mind just races with my to-do list and I get frustrated. I've tried a few guided apps, but I'm not sure if I'm doing it "right" or what I should actually be feeling. For those who have developed a consistent practice, what are the most practical first steps for a complete beginner to actually experience some benefit without getting discouraged by the initial mental noise?

Start tiny: schedule 5 minutes at the same time every morning. Sit comfortably with spine tall. Set a timer. Breathe in 4 counts, out 6. When thoughts pop, say 'thinking' and bring your attention back to the breath. After five minutes, note one word about how you feel or one observation. Do this for a week before adding time.