Mindfulness practice has been around for over 3000 years. Sometimes people use “mindfulness” and “meditation” interchangeably. We can think of “meditation” as a more formal practice, as in practice that requires a form – such as sitting in a cross-legged position – and mindfulness as a more relaxed way of practice, something we can do wherever we are.
Quite simply, mindfulness is the practice of paying attention, of being aware. What are we paying attention to? The sensation of being alive. There are three key words to underscore from the previous sentence: sensation, alive, being. Most of us live entirely in our heads. We are inundated by thoughts that overwhelm us. Many of those thoughts are charged with emotions. Anxious thoughts spin up anxiety, grievous thoughts make us feel sad. We may believe our thoughts, mistaking them for reality. Mindfulness gives us an off-ramp, allowing us to breathe and feel some space outside the chaos of our thoughts.
There are countless techniques for mindfulness, and subscription companies like Calm and Headspace offer endless menus of guided meditation activities. It can be hard to know which practice to try, or which one is “right” for you. To ease your worries, please know that all mindfulness practices are based on one thing: applying attention and returning to awareness. Every technique is a variation on this basic application of our minds. Therefore, there really is no “right” technique. If you know the basic technique, every activity is simply a unique take on the same practice.
In this article, I will share the most basic mindfulness practice: attending to breath. Then, I reflect on some common obstacles, and share some tips for beginners.
The Technique
Start in a comfortable, seated position, feet flat on the floor, hands on your lap. Close your eyes. Relax your muscles. Feel your body soften. Breathe naturally.
Take a few deep breaths to begin. Let the air fill your lungs. Each exhaling breath cleanses your mind and body. Allow your breathing to return to normal. Very gently, bring your attention to your breath, coming in and out of the nostrils. Detect the subtle sensations around your nostrils as the air passes in and out. Feel the coolness of the inhaling breath. Feel the warmth of the exhaling breath. Simply attend to the sensations of breath, knowing that this sensation is the very texture being alive.
The Obstacles
It is very normal for the mind to be distracted. The mind immediately conjures thoughts, memories, and ideas of all sorts. If you get distracted with thoughts and forget to attend to the breath, don’t worry. This is perfectly normal. You are not doing anything wrong. This is what minds do: they think. If you notice yourself getting caught in thoughts, gently bring your attention back to the sensation of breathing. No judgement, no reprimand. Just a caring, warm commitment to noticing the breath.
If you feel restless or uncomfortable, see if you can stay with the feeling for a moment. Watch what it feels like. Try to discern its shape and texture. Where does the feeling live in the body? What sensations do you detect? See if you can be very curious about these forces that animate you. Usually, the impulses soften and change under the light of our awareness. If the urge remains strong, go ahead and make a shift in your position.
Some people find mindfulness boring. I would say that boredom is precisely the point! A mind that is always looking for stimulation quickly becomes frazzled. The endless distraction wears down our ability to be in the present moment, and makes everything colourless. We become less able to enjoy the simple, ordinary things in life. If you experience boredom in mindfulness, the problem is not mindfulness itself, but rather the habits of your own mind. Learning to appreciate the sensations of being alive is not boring; it is serene.
Some people are disappointed with mindfulness, because they expect find some lush illumination that relieves them of their distress. However, mindfulness is not a miracle drug. It is a way of living. Like exercise, art, and music, we need to cultivate it everyday in order to see fruit. Patience and commitment are important. Mindfulness is not a solution to our problems, it reshapes our relationship with ourselves, and in so doing, it changes our experience of life, which includes our problems.
Length and Frequency
If you are new to mindfulness practice, start with 5 minutes of practice, and gradually increase your practice time. 10-15 minutes seems to be a realistic duration for most working people.
Consistency is more important than long sittings done irregularly. It is better to practice 10 minutes a day rather than one hour on the weekends. The benefits of mindfulness become more evident with time. A musician who practices her instrument everyday will be much more proficient than one who practices 3 hours before a gig. The same is true of mindfulness.
Be Curious, be playful
Many people think of mindfulness and meditation as something stern and serious. They feel that mindfulness is for spiritual people who spend lots of time in reflection and self-examination. This is not true! Mindfulness is an intentional application of curiosity, a warm and gentle way of looking at our experiences in a new way. Like a child who is awe of the world, we are returning to the awe of being alive. In this smattering of wonder, there is humour, care, appreciation and gratitude in the face of all that we experience. So go slowly, go gently, and allow yourself to be surprised by your experience.
I hope this brief introduction provides a good entry point to mindfulness. Please visit my guided mindfulness page for audio files of mindfulness practices. I hope this practice brings you much peach and happiness. May you come home to the wisdom of your life.