Before Getting Started Practicing Mindfulness
Some notes to note:
This is the cheapest exercise you will ever learn. There is no need to purchase or buy anything. There is no need for a special practice space or equipment, clothing or cushions. It is all about devoting just a little time and space for yourself every day.
This is not about quieting your mind. That is not going to happen, so push that expectation away now. The only thing you need to try to do is pay attention to the present moment, without judgment.
Your mind will wander and that is not only okay, but it is to be expected
Your brain will try to sabotage you with judgement. We have all been guilty of listening to the critic in our heads a little more than we should. When you practice mindfulness, try not to judge yourself for whatever thoughts pop up. Notice judgments arise, make a mental note of them and let them pass, recognizing the sensations they might leave in your body like chills associated with negative though, and letting those pass as well.
It’s all about returning your attention over and over to the present moment. Mindfulness is the practice of returning to the present, to the breath. Use the sensation of the breath as an anchor to the present moment. And every time we return to the breath, we reinforce our ability to do it again.
Actually Practicing Mindfulness
Mindfulness in theory is actually really easy. The real work is about making time every day to do it.
Start Here:
Find a place to sit that feels calm and quiet to you and take a seat.
Set a time limit. For beginners, choosing a short time such as 5 or 10 minutes can help.
Pay attention to your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, you can kneel—all are fine whatever makes you the most comfortable. Just make sure you are stable position that you can hold for an extended time.
Concentrate on your breath. Follow the sensation of your breath as it goes in and out.
Inevitably, your attention will leave the sensations of the breath and wander to other places. Notice when this happens, when your mind begins to wander. Once you have given this attention to your wandering thoughts—in a few seconds, a minute, five minutes—simply return your attention to the breath.
Be kind to your wandering mind, be kind to yourself. Don’t judge or obsess over the content of the thoughts you find yourself lost in. Just come back to your breath.
Once your alarm has sounded for the session, you are done.
Repeat daily, and give yourself a well-deserved break.
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