Beginning a Mindfulness Practice
Mindfulness is a practice and state of mind that involves paying attention to the present moment with nonjudgmental awareness. It is about intentionally directing your attention to the present experience, observing thoughts, feelings, bodily sensations, and the surrounding environment without getting caught up in them or reacting to them.
The concept of mindfulness has its roots in ancient Buddhist teachings, but it has gained significant popularity in contemporary psychology and wellness practices. It has been adapted into various secular forms and incorporated into different therapeutic approaches. The practice of mindfulness is one of deep awareness and need not be linked to any religion or faith practices. It’s simply slowing down your own present experiences so that you can pay attention to them in a curious and compassionate way.
Mindfulness is often cultivated through exercises, where individuals focus their attention on their breath, bodily sensations, or specific objects of awareness. By consistently practicing mindfulness, people can develop a greater capacity to observe their thoughts and emotions without being overwhelmed by them. It allows for a more balanced and accepting perspective, reducing stress, enhancing focus, and promoting overall well-being.
The practice of mindfulness extends beyond formal meditation. It encourages individuals to bring mindful awareness into everyday activities, such as eating, walking, or interacting with others. By fully engaging in the present moment and bringing nonjudgmental awareness to their experiences, people can develop a deeper sense of connection, clarity, and self-understanding.
Scientific research on mindfulness has shown numerous benefits, including stress reduction, improved emotional regulation, enhanced cognitive abilities, increased resilience, and better overall mental health. It is now widely used in various settings, such as schools, workplaces, hospitals, and mental health clinics, as a means to promote well-being and personal growth.
Here are some simple ways you can begin a mindfulness practice.
As You Begin
Adopt a sense of curiosity.
Notice what comes up without needing to create a story around it.
When you mind wanders, and it will, just say to yourself, “…and then there’s that…” then let it go.
Remember that emotions are born out of thoughts.
Allow both thoughts and feelings to pass through like weather.
Remember your only goal is simply to notice. No need to fix anything.
Remember to breathe! If you get lost or stuck just come back to your breath.
Stay with your experience and savor anything that seems “juicy.”
Setting Up a Container for Your Practice
1. Set a specific time: Choose a consistent time each day to practice mindfulness, whether it's in the morning or before bed.
2. Find a quiet space: Choose a quiet and comfortable space where you can sit and practice without distractions.
3. Start small: Begin with just a few minutes of mindfulness practice each day and gradually increase the time as you become more comfortable.
4. Focus on your breath: Use your breath as an anchor for your mindfulness practice. Focus on the sensation of your breath as it enters and leaves your body.
5. Notice your thoughts: Pay attention to your thoughts and emotions as they arise during your mindfulness practice, without judging or reacting to them.
6. Use guided meditations: Consider using guided meditations to help you stay focused during your practice. There are many good phone apps, recording and YouTube videos that can help you create a framework for your practice.
7. Incorporate movement: Practice mindful movement, such as yoga or tai chi, as a way to incorporate mindfulness into your daily routine. You may even enjoy practicing daily tasks like walking to work, unloading the dishwasher or gardening while being mindful of the sensory nuances they can reveal.
8. Practice gratitude: Incorporate gratitude into your mindfulness practice by taking a moment each day to reflect on something you are thankful for.
9. Find a mindfulness buddy: Consider finding a friend or family member to practice mindfulness with, as it can help keep you accountable and motivated.
10. Be patient and compassionate with yourself: Remember that mindfulness is a skill that takes time to develop. Be patient and compassionate with yourself as you work to cultivate your practice.
Ways to Deepen Your Practice
Join an in-person or online Mindfulness community.
Work with a mindfulness coach to explore things you’d like to shift.
Create a playlist of songs that will both enhance your down-shifting into mindfulness as well as create a specific timed container for your practice.
Pay attention to things that seem to enhance your ability to “drop in” to a mindful state. These could be places, times of day, sunlight versus darkened space, background music and more…
Don’t force it. Give yourself the grace to stop at any time and come back to your practice when you feel less distracted or more focused.
Love yourself! This is all about and FOR you.
Please reach out to me via the contact page if you’re interested in individual and small group mindfulness sessions!