ways to practice mindfulness
Mindfulness is observing the present moment and accepting it without judgment. It involves intentionally focusing your attention on your thoughts, feelings, bodily sensations, and your surroundings without becoming attached to anything you notice. You are a neutral witness to it, noticing one thing at a time.
Before we begin practicing mindfulness it is important to understand we are not wired to be mindful, rather we are wired to be unmindful. We are the masters of multi-tasking, with our attention on 38 different tabs at one time. Our physical self performs tasks while our mind is elsewhere. Therefore, mindfulness is like a muscle that needs strengthening. Submitting ourselves to strengthening a skill requires an abundance of grace and patience. Stay gentle.
Here are some practical ways you can begin your mindfulness practice:
Mindful Breathing - Place your full attention on your breath. Notice the sensation of air entering and leaving your body with each inhale and exhale. You may count each breath to maintain focus. When your mind wonders, gently invite it back to your breath.
Body Scan - Direct your attention to each part of your body, starting from your toes and gently moving upward. Notice any sensations and identify them. You may notice tension in one area, and feel relaxed in another. Keep noticing.
Mindful Eating - Eat slowly and take notice of each bite. Notice the flavors, textures, and sensations that arise.
Walking Meditation - Walk slowly and deliberately, paying full attention to each step. Notice the movement of each muscle group and any sensations that arise. Invite your attention to the way the ground feels beneath your feet. Notice your immediate surroundings, one thing at a time.
Loving-Kindness Meditation - Bring to mind feelings and thoughts of love for yourself and others. Start with yourself, then expand to loved ones or acquaintances. Offer peace and well-wishes to each one, perhaps even someone you may be in conflict with.
Mindful Listening - Actively listen by placing your full attention on the speaker. Notice their words, volume, tone, and body. Release the urge to prepare your own response. You may also practice mindful listening with music. Invite your attention to each instrument, each word sung, and try to pick out any harmony being used.
Mindful Journaling - Freely write or draw your thoughts and feelings. Resist any urge to label or analyze what comes out onto the page. Pay attention to size, shape, and color of what you are writing or creating, without judgment.
Mindful Observation - Choose a nearby object. Bring your full attention to it, allowing your eyes to trace the different aspects. Take notice of its size, shape, texture, color, and any other detail.
Five Senses Exercise - Find a comfortable position right where you are. Once there, go through your five senses to identify one thing you can sense with each. This can also be done in this manner:
Name 5 things you can see
Name 4 things you can feel
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Practicing these forms of mindfulness can allow you to be more mindful within your every day experiences. It can be especially helpful when experiencing distress or discomfort. When life happens, our natural response is often reactionary. To integrate the mindful approach, simply recognize your reaction by identifying the emotions, thoughts, and sensations you notice. Observe without succumbing to them. Describe their quality and intensity. Gently remind yourself that any emotion, thought, and sensation will dissipate. You can also invite mindful breathing into your experience, which will ground you as you allow the discomfort to pass.
Mindfulness can greatly enrich your life as it relieves stress and anxiety, enhances sleep quality and cognitive function, and can even improve your relationships. For more information and resources, visit freemindfulness.org.
