We are all born with a trait of mindfulness, all we need to do is learn how to use it effectively to improve our overall wellness. When we practice mindfulness, we’re practising the art of creating space for ourselves, space to think, space to breathe, space between ourselves and our reactions.
4 Things You Need to Know Before Practicing Mindfulness
There’s no way to quiet your mind, your mind will wander: the goal here is not to quiet your mind. All you need to do is pay attention to the present without judgement. As you practice paying attention to what’s going on in your body and mind at the present moment, you’ll find that many thoughts arise. The moment when you recognize that your mind has wandered, then you can consciously bring it back to the present moment. The more you do this, the more likely you are to be able to do it again and again.
Your judgy brain will try to take over: The second part of the puzzle is the “without judgment” part. We’re all guilty of listening to the critic in our heads a little more than we should. But, when we practise investigating our judgments and diffusing them, we can learn to choose how we look at things and react to them. When you practice mindfulness, try not to judge yourself for whatever thoughts pop up. The best is to make a mental note of them and let them pass, recognizing the sensations they might leave in your body, and letting those pass as well.
It’s all about returning your attention again and again to the present moment: It seems like our minds are wired to get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the breath. We 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. Call it a bicep curl for your brain.
You don’t need to buy anything: You can practice anywhere at any time, there’s no need to go out and buy a special cushion or bench or equipment. All you need is to devote a little time and space to access your mindfulness skills every day.
5 Steps to Practicing Mindfulness
Take a seat: Find a place to sit that feels calm and quiet to you.
Set a time limit: If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.
Notice your body: You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel, all are fine. Just make sure you are stable and in a position, you can stay in for a while.
Feel your breath: Follow the sensation of your breath as you breathe in and out.
Notice when your mind has wandered and be kind to your wandering mind: Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this, in a few seconds, a minute, five minutes, simply return your attention to the breath. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.
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