Mindfulness has turned into a household word, and is one of those things that you can’t really define until you’re experiencing it. For the sake of learning, let’s describe it. Mindfulness has been defined in many different ways. Jon Kabat-Zinn, the founder of mindfulness-based stress reduction, defines mindfulness as “awareness, cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and nonjudgementally.”
Prior to Kabat-Zinn, mindfulness practices have roots in Buddhist tradition as Vipassana, which is insight meditation. As religions have split and changed throughout the centuries, there have been new forms and understandings of mindfulness as it’s reached the west.
Mindfulness is experienced in the present moment. Where are we most of the time though? Not in the present. We’re reflecting on our past or worrying about our future. Incorporating a mindfulness practice can happen two different ways:
- A little at a time.
- All at once.
If we want to slowly incorporate mindfulness, there are many different ways of doing so. One example is sitting with your breath. This means bringing attention to your breathing by noticing sensations and sensing the breath as it travels into your body.
Another technique that I like to use, especially when people tell me they don’t have time for mindful moments, is when you walk somewhere. Chances are, at some point in your day, you will walk somewhere. It could be from the couch to the kitchen, or from your car to the office building. While walking, bring your attention to your steps. You can incorporate a breath in between taking two steps, or to bring presence to walking, you can tell yourself “left, right, left” as you walk.
So what if you want to dive into mindfulness and create a daily practice? I would encourage sitting in meditation, every day, for at least ten minutes. It has been scientifically proven through fMRI’s and EEGs that meditation can reduce stress and anxiety, reduce depressive symptoms, improve concentration and overall psychological well-being. Meditation has also been supported for the aging brain by preserving the grey matter responsible for memory and emotions.
How do I do this?!
There are many different apps like Headspace and Insight Timer, that guide you through a daily meditative practice. The hardest part? Starting of course. Adding a new ritual to your day means dedicating time and mental space to do so.
- Pick a spot to meditate everyday, which removes the question of “where should I go to meditate today?”
- Try to pick a consistent time. If your schedule allows, and you feel most refreshed at 2:00 pm, try to meditate at that time everyday.
- Set up this spot with something comfortable to sit on, and minimize distractions (e.g. phone on do not disturb, kick the pet out of the room).
- If you use an app, someone will be your guide. If you don’t use one, sitting in meditation looks like gently allowing and observing your thoughts without judgement, and then letting them go.
There have been misconceptions about mindful meditation. That you have to sit criss-cross-applesauce on the floor, have your eyes closed, and have the ability to think about nothing. If you’re most comfortable in an upright chair and would rather look at a spot on the carpet, do just that. Be gentle (there’s that phrase again), with your thoughts. There are days where you will have a lot on your mind and you’ll be tough on yourself for your inability to let thoughts go. That’s ok! Practice, practice, practice.
Meditation is not a cure-all, but it is definitely worth exploring to improve your overall well-being.
