The essence of mindfulness
The core of mindfulness is awareness, specifically the kind of awareness that arises when we pay attention, on purpose, in the present moment, and non-judgementally.
We can cultivate this awareness in two ways:
Mindfulness meditation
Meditation is a formal practice in which we set aside a period of time to cultivate mindfulness in a deliberate way, without trying to do anything else at the same time. We adopt a comfortable sitting posture - ideally with a stable base and an upright spine - and then bring our attention to an 'anchor' - a focal point such as the breath or the body sensations. Whenever we notice that our minds have wandered away from the anchor, we gently let go of whatever has distracted us, and come back to the anchor. And that's it! We don't need to analyse the breath or the body; we don't need to breathe a certain way or have any particular experience; it doesn't even matter if we're deeply focused or scattered. The simple act of returning the attention to the anchor over and over gradually strengthens our ability to focus and quietens down the chattering of the mind, leading us slowly and gently toward peace and contentment.
Here are a couple of guided mindfulness meditation practices - give them a try and see how you get on! Different people find different practices appealing, so it's well worth experimenting to find out which one you like best.
The core of mindfulness is awareness, specifically the kind of awareness that arises when we pay attention, on purpose, in the present moment, and non-judgementally.
- Paying attention: Consciously directing your attention to something, and gently bringing it back whenever you notice it's wandered away.
- On purpose: Putting your attention where you want it to go, not where someone else wants it to go!
- In the present moment: We spend a lot of time reliving the past and worrying about the future, but our lives happen right here, right now. Don't miss your life!
- Non-judgementally: Mindfulness practice isn't about 'right' and 'wrong' or 'good' and 'bad'. In mindfulness practice it isn't 'good' to be focused and 'bad' to be distracted - mindfulness is about seeing what's going on as clearly as we can, no matter what's happening. Learning to relate to our experience without immediately trying to make it better creates space around our experiences and allows us to choose how to respond (if we need to respond at all) rather than simply reacting out of habit.
We can cultivate this awareness in two ways:
- Meditation
- Daily-life mindfulness exercises
Mindfulness meditation
Meditation is a formal practice in which we set aside a period of time to cultivate mindfulness in a deliberate way, without trying to do anything else at the same time. We adopt a comfortable sitting posture - ideally with a stable base and an upright spine - and then bring our attention to an 'anchor' - a focal point such as the breath or the body sensations. Whenever we notice that our minds have wandered away from the anchor, we gently let go of whatever has distracted us, and come back to the anchor. And that's it! We don't need to analyse the breath or the body; we don't need to breathe a certain way or have any particular experience; it doesn't even matter if we're deeply focused or scattered. The simple act of returning the attention to the anchor over and over gradually strengthens our ability to focus and quietens down the chattering of the mind, leading us slowly and gently toward peace and contentment.
Here are a couple of guided mindfulness meditation practices - give them a try and see how you get on! Different people find different practices appealing, so it's well worth experimenting to find out which one you like best.
Guided meditations
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Sitting posture guidance:
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Counting the breaths
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The body scan
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Mindfulness in daily life
Although meditation can be a beautiful activity to undertake simply for its own sake, mindfulness is really most valuable when we can bring it into our daily lives.
As we practise, we notice that, in any situation, the facts of the situation and our reaction to it are two separate things. If I stub my toe, I feel pain - that's how it works to have toes. But very often we don't stop there - we resent the pain, wish it wasn't there, criticise ourselves for being clumsy or blame the person who put that thing there which caused us to stub our toe. All of this mental activity adds a huge amount of unpleasantness on top of the physical pain itself.
As we bring mindfulness to our lives, we start to separate out each situation from our thoughts and emotions about that situation, and we learn to let go of the negative mental chatter which makes bad times worse and sometimes even spoils the good stuff. The more we can turn towards what's here right now and accept it for what it is, rather than trying to wish it away or pretend it isn't happening, the more we'll have the space we need to choose a wise response to what's going on.
This doesn't happen overnight; it takes practice, patience, and self-compassion. But it's well worth it in the long run.
Although meditation can be a beautiful activity to undertake simply for its own sake, mindfulness is really most valuable when we can bring it into our daily lives.
As we practise, we notice that, in any situation, the facts of the situation and our reaction to it are two separate things. If I stub my toe, I feel pain - that's how it works to have toes. But very often we don't stop there - we resent the pain, wish it wasn't there, criticise ourselves for being clumsy or blame the person who put that thing there which caused us to stub our toe. All of this mental activity adds a huge amount of unpleasantness on top of the physical pain itself.
As we bring mindfulness to our lives, we start to separate out each situation from our thoughts and emotions about that situation, and we learn to let go of the negative mental chatter which makes bad times worse and sometimes even spoils the good stuff. The more we can turn towards what's here right now and accept it for what it is, rather than trying to wish it away or pretend it isn't happening, the more we'll have the space we need to choose a wise response to what's going on.
This doesn't happen overnight; it takes practice, patience, and self-compassion. But it's well worth it in the long run.
Mindfulness exercises
In order to bridge the gap between the quiet stillness of a sitting meditation practice and the busy, chaotic nature of our daily lives, it can help to have some mindfulness practices which integrate directly into the course of our day. Here are some suggestions, but this is not an exhaustive list - any time you consciously bring non-judgemental awareness to what you're doing, you're practising mindfulness!
Living mindfully
Ultimately, we find that we can bring the attitude of mindfulness into everything we do. It's a long road to get to that point, but the further we travel along it, the more we find peace, contentment and openness working their way into every aspect of our lives, becoming more and more a part of who we are.
Finding help and support along the path is invaluable. Being part of a mindfulness practice group can be a great support, and attending mindfulness retreats can be a powerful way to deepen your practice. If I can help you in your mindfulness journey in any way, please don't hesitate to get in touch!
In order to bridge the gap between the quiet stillness of a sitting meditation practice and the busy, chaotic nature of our daily lives, it can help to have some mindfulness practices which integrate directly into the course of our day. Here are some suggestions, but this is not an exhaustive list - any time you consciously bring non-judgemental awareness to what you're doing, you're practising mindfulness!
- Mindful walking
- Mindful everyday activities
- Tracking sources of stress
- Gratitude
Living mindfully
Ultimately, we find that we can bring the attitude of mindfulness into everything we do. It's a long road to get to that point, but the further we travel along it, the more we find peace, contentment and openness working their way into every aspect of our lives, becoming more and more a part of who we are.
Finding help and support along the path is invaluable. Being part of a mindfulness practice group can be a great support, and attending mindfulness retreats can be a powerful way to deepen your practice. If I can help you in your mindfulness journey in any way, please don't hesitate to get in touch!