About Mindfulness
Mindfulness can improve wellbeing, learning, communication, relationships, and many other aspects of life. Mindfulness means awareness of the present moment. It is practiced by letting go of distracting thoughts and gently, but firmly, returning attention to the present moment. This process can be applied to virtually any activity. It usually helps to choose a particular “anchor” for your attention such as the sensations of breathing, ambient sounds around you, or bodily sensations. To practice mindfulness, simply choose an anchor for your attention, notice when you become distracted, and gently, but firmly, bring your attention back to the anchor. For example, if you are washing dishes, you might practice mindfulness by choosing the physical sensations of touching the water and dishes as an anchor, noticing distractions, and then returning your attention to the physical sensations. In this way, mindfulness can be practiced during most activities. Although mindfulness is awareness of the present moment, it is often not particularly helpful to simply think about being present. Intentional practice is important to experience the benefits of mindfulness.
Try Meditation for Mindfulness
Meditation is a specific activity that helps increase the ability to be mindful. Here is a meditation that I recommend trying:
Meditation involves cultivating a feeling of being awake and relaxed. Sit with a posture that is upright (for wakefulness and awareness) and comfortable (for relaxation). I recommend sitting in a chair with your feet flat on the floor, palms resting downward on your lap, and spine and neck straight, yet soft and comfortable rather than rigid.
Take this opportunity to silence your phone so that you can be undistracted for the duration of the meditation.
Once you have set a posture, try to maintain a soft stillness without being unnecessarily tense or rigid. Notice when the intention to move arises and let it go, if possible. Try to accept minor unpleasant feelings such as itches rather than moving. Above all, however, be kind to yourself and adjust if necessary.
Choose an object for you attention. I recommend starting with either the physical sensation of breathing or the ambient sounds in the room around you. If you choose breathing, focus on the place in your body where you feel the breath most clearly, such as the nostrils, abdomen, or elsewhere. Once you have chosen an object, avoid changing it during the meditation.
Once you have taken a posture and chosen an object, set a timer so that you can let go of thinking about the time. Start with two to five minutes. You may eventually want to extend the meditation to 20 minutes.
During the meditation, let your mind rest on the anchor. You will become distracted, which is perfectly normal. Avoid putting strong effort into staying present, and avoid judging yourself for becoming distracted. Simply notice that you have become distracted and gently bring your attention back to the anchor. Meditation is not about not thinking. Instead, it is about observing the process of being present, becoming distracted, letting go of the distraction, and returning to the present.
When the meditation period is over, take a moment to notice how you are feeling before transitioning to your next activity.
Click here for some tips on meditation practice.
Click here for some ways to incorporate mindfulness into you daily life.
Click here for reading, resources, and research on mindfulness.