Mindfulness Meditation Timer

1. Click the "Start/Stop" button to begin your meditation.
2. Set your meditation duration and interval time under "Interval".
3. Configure breathing timing under "Breath Guide".
4. Adjust sound settings under "Sound Settings".

What is Mindfulness Meditation?

Mindfulness meditation is a practice that cultivates mental stability, focus, and stress reduction by training awareness of "the present moment."

Originating from the Buddhist concept of "Sati" (awareness), it has been adopted by Google, Apple, Stanford University, and is widely used in healthcare, education, and business sectors.

Basic Definition

"Paying attention in a particular way: on purpose, in the present moment, and non-judgmentally"
(Dr. Jon Kabat-Zinn)

Basic Practice (Breath Meditation)

1. Sit quietly with your back straight
2. Focus on your breathing (notice the sensation of inhaling and exhaling)
3. When distracted, simply notice and return to your breath

Benefits (Based on Scientific Research)

Incorporating into Daily Life

• 3-minute morning meditation
• Breath awareness during commute
• Mindful eating - savoring each bite
• Mindful walking

Important Notes

• It's okay to feel sleepy during meditation, but if you consistently fall asleep, adjust your posture
• If experiencing strong psychological discomfort, consult a professional rather than forcing yourself to continue

Step-by-Step Guide to Mindfulness Meditation

1. Prepare Your Posture

• Sit on a chair or floor (both are effective)
• Keep your back naturally straight (no need to force it)
• Rest hands naturally on knees or thighs
• Close your eyes or gaze softly at one point

Key Point: Maintain both relaxation and stability in your posture. Avoid positions that might make you fall asleep.

2. Focus on Your Breath

• Observe natural breathing without controlling it
• Notice the sensation of air moving during inhalation and exhalation
• You may mentally note "inhaling" and "exhaling"

Key Point: Use breath as your anchor. When distracted, gently return to breathing.

3. Acknowledge Distractions

• When thoughts/feelings arise, simply notice them ("Ah, I'm thinking")
• Without judgment, return attention to breathing
• The act of returning is the practice itself

Distractions aren't enemies - they're opportunities for awareness. Observe rather than suppress.

4. Set a Time Limit (Start with 3 minutes)

• 3-5 minutes is effective for beginners
• Use a quiet timer to maintain focus
• Gradually increase to 10, 20, then 30 minutes

5. Conclude Gently

• When timer sounds, don't jump up immediately
• Bring awareness back to bodily sensations
• Finish with gentle stretches or deep breaths

Tips for More Effective Practice

Common Mistakes and Solutions

Recommended Ways to Begin

• Start with just 3 minutes - build the habit first
• Use apps: Insight Timer, Meditopia etc.
• Chair meditation works - practice at office or quiet cafes