Mindfulness meditation is a practice critical to mindfulness and forms one of its three qualities. To fully understand the concept, it is best to break down the terms mindfulness and meditation and explain them separately.

Mindfulness for beginners is about bringing awareness to the present moment. It is the practice of focusing on our thoughts, feelings, and behaviors. Mindfulness is a basic human ability and should be approached without judgment. It can also be practiced by anyone anywhere and at any time. Whenever you are aware of your state of mind, your surroundings, or what you’re experiencing, you are being mindful. Let’s break down the basics of mindfulness further:

Find the Time and Space

There is no mandatory time or special equipment needed to practice mindfulness. You just have to be willing to dedicate some time and space to it each day (or week).

Observe the Present Moment

Start your mindfulness practice by observing the present moment. Specifically, take note of your thoughts, feelings, and sensations. The aim, however, is not to empty your mind.

Avoid Judgment

Non-judgment is one of the seven pillars of mindfulness. It can be challenging to master but try not to judge yourself for any thoughts that pop into your head every time you practice. Instead, if and when you notice judgmental thoughts entering your mind, recognize them and let them pass by.

Redirect the Mind to the Present

It’s normal for our minds to wander. Even if you have practiced mindfulness for years, the mind will inevitably lose focus one way or the other. It’s how you react to your wandering mind that impacts the practice. When you notice that your thoughts have gotten away from the present moment, recognize this without judging yourself and gently guide them back.

Be Kind

Kindness is crucial to any mindfulness practice. Aim to be kind to yourself and, by extension, to your mind. Don’t beat yourself up no matter how many times it wanders off or when judgmental thoughts come in. Recognize that your thoughts have gotten away and guide them back to the present moment. Acknowledging and returning your thoughts to the present is a part of every mindfulness practice.

Now that we’ve defined mindfulness, let’s move on to meditation. As mentioned above, meditation is a key component of mindfulness. It is an ancient technique that has been practiced for thousands of years to sharpen focus, connect to the body and breathing, and promote inner peace and harmony.

Many types of meditation exist, but regardless of which one you choose, it can offer physical and psychological benefits. Though many religions have adopted meditation in some ways, it is not entirely rooted in one faith.

Combining what we now know about mindfulness and meditation, we should find that mindfulness meditation is centered on bringing awareness to your thoughts as they pass through your mind. The aim is not to judge the thoughts but to recognize them and let them pass.

There is a misconception that the goal of mindfulness meditation is to empty your mind so you can reach a meditative state where your physical and emotional pain will go away. No such state or condition exists, and emptying your mind would be contrary to what mindfulness meditation is about. Instead, it is about exploring the inner workings of your mind as rooted in curiosity, observation, and recognition of your thoughts, sensations, and emotions.

Mindfulness meditation is the most popular form of meditation used in the Western world and traces its origins in Buddhist teachings. Today, however, the practice is introduced without any religious affiliation. The Mindfulness-Based Stress Reduction program, for example, is secular in approach as it emphasizes the scientific and research aspects of mindfulness.