Mindfulness means maintaining a moment-by-moment awareness of our thoughts, feelings, physical sensations, and surrounding environment. Mindfulness involves being in the present moment. It’s about accepting where you are physically and mentally, while not judging the loud and often disruptive thoughts that swim around your mind.
Staying fully present takes practice. Practice through meditation. Committing to daily meditation doesn’t have to be hard. Start small! Two to five minutes a day is all the it takes to strengthen your meditation practice. Think of the act of meditation just as you would think of the act of working out. It takes practice, patience and perseverance.
- Find a quiet place. Especially for beginners. Limit your distractions such as your phone (this is why Do Not Disturb exists), your pets and your friends/family. If needed, play a soft tune while you’re in your quiet space. I recommend the Weightless album by Marconi Union, found here: Link to Spotify
- Find a comfortable seat. Perhaps on a pillow or folded up blanket. You should be sitting up with a straight back. Be aware of your seated position, don’t slouch! Lengthen your spine. Take your arms up for a good morning stretch, then slowly twist your body to the right, then the left, before settling into your meditation position.
- Focus on your breath. The most beneficial way to meditate is to follow the breath. Count the length of your inhale and exhale. Try to lengthen your inhale and slow down your exhale. Focus your mind on the way your chest expands, how it rises and falls with the breath. The goal of counting isn’t to count as high as you can, it’s to practice mindfulness of your actions. And your only action here should be your breath. Try to start with a count of four. Inhale for 4, exhale for 4. Rinse and repeat!
Mindfulness is something we all naturally possess. It will become more available to you when you practice on a daily basis.
When you bring mindfulness to what you’re experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being present. There’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain!
