Now I will shortly describe the most common exercises of mindfulness meditation.
For the meditation, choose a quiet place where nothing can distract you (in the ideal case) and where you feel good. Choose a position which is comfortable for you. Sitting is a good position for the breath meditation because it allows you to keep conscious while you are comfortable. In the horizontal position, there is a greater risk that your mind will drift off during the meditation.
Concentrate on Your Breath
This is the simplest exercise. You have just to notice how you breathe in and out. Do not manipulate your breath while observing it. Only notice its rhythm. If it goes rapidly, chances are good that it will decelerate automatically during the meditation because you are becoming more relaxed. But if not, this is okay too. Do not expect anything and accept every observation you make. And when thoughts come into your mind, notice them without evaluating them.
Walking Meditation Exercise
Of course, to some extend you always have to pay attention to where you make your steps. Otherwise you would stumble upon whatever lays on the ground. But during the walking meditation you concentrate even stronger on every step you make. While walking with mindful awareness, do not manipulate your speed. Go as you actually go in this moment. The rest is like said before: Be conscious, notice everything, do not hang on thoughts that come into your mind and always return to the present.
Focus on Something You Do
Surely you know that: While you clean your home, usually you are not always in the present. Your mind can be in the clouds during this work. This may not affect the result of the cleaning (or whatever you do “by the way”). But if you would stay focused on this action, your mind would feel lighter. And maybe you would even enjoy a little bit of the unloved works like cleaning your house or ironing your clothes.
Of course, you can also try the mindfulness meditation with more enjoyable actions. For example, you can eat something with mindfulness. Be conscious of the taste of something you eat and how it feels exactly on your tongue. Like in all the exercises, just notice what you perceive and don't evaluate it. By the way, eating with mindful awareness forces us to eat more slowly. It is healthier to eat slowly. So our body has more time to digest the food. When you eat slowly and with pleasure, the risk of digestive disorders is much lower than when you eat rapidly.