Body
Know that you are sitting, breathing, or walking. Mindfulness begins by returning to this body.
Mindfulness in Buddhism
Mindfulness meditation begins with one clearly known breath
Mindfulness is not trying to make the mind empty. It is the ability to know what is happening in the body, feelings, and mind, then return to a wiser action.
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One minute to return
The breath, this body, this emotion, one wholesome action right before you.
Practice rhythm
Know · Breathe · Understand · Do good
Inti Dharma helps you connect mindfulness meditation with Dharma lessons, streaks, badges, and scriptures.
Four points to return to
Mindfulness has a foundation
Feeling
Recognize pleasant, unpleasant, or neutral sensations without rushing to pursue or push them away.
Mind
Know whether the mind is clear, clouded, heated, soft, worried, angry, or peaceful. Simply know before reacting.
Dharma
See phenomena arising and passing away, so you identify less with each wave in the mind.
A 4-step practice
Short enough to do today
Pause
Sit or stand still. Let your shoulders drop and allow the body to release tension.
Know the breath
Follow one breath in and one breath out, without forcing deep breathing.
Name it gently
Silently recognize: worrying, hurrying, hearing, thinking.
Return to a wholesome action
Choose a small mindful action: speak more slowly, listen more carefully, or remain silent at the right time.
Foundation
Four Noble Truths
Clearly see suffering and the path of practice so you are less swept away by it.
Way of life
Noble Eightfold Path
Bring mindfulness into speech, actions, livelihood, effort, and concentration.
Learning rhythm
Learn every day
Keep a small rhythm: learn one Dharma idea, practice a little, do one good deed.
Maintain mindfulness with a friend
After starting, open Gifts to get your personal invitation link and invite a friend to share one minute of returning each day.
Frequently asked questions
What is mindfulness meditation?
Mindfulness meditation is the practice of recognizing the body, feelings, mind, and phenomena that are present without rushing to pursue or drive them away.
How long should beginners meditate?
Beginners can start with 3 to 5 minutes a day. What matters is consistency and clearly knowing what is happening in body and mind.
Can mindfulness meditation replace therapy?
No. Mindfulness can support mental well-being, but anyone with serious health concerns should seek appropriate professional support.