WHAT IS MINDFULNESS?

Mindfulness is a state of being when you are fully present and alive, not in the past or future but in this moment, here, right now.

2 WAYS TO PRACTICE MINDFULNESS

Formal —aka mindfulness meditation — where you sit, usually with the eyes closed, and focus your attention on one thing, usually either your breathing or the sensations experienced within your body.

Informal, where you bring the same kind of improved attention that you might get from formal practice to everyday situations. This involves directing your full and non-judgemental attention to the activity you’re undertaking at a particular moment – it might be washing the dishes, brushing your teeth, chatting with a friend or studying.

MINDFULNESS MEDITATION

Mindfulness meditation is a way to actively practice mindfulness, and has numerous benefits. It has been shown in many studies that meditation can reduce the expression of genes involved in inflammatory processes. It can help to bring you in a parasympathetic state, also called rest and digest.

Research indicates that mindfulness training can have a significant therapeutic effect for those experiencing stress, anxiety, digestive diseases, depression, chronic pain, migraines and other ailments. In addition, participants typically report feeling more alive, more ‘in-tune’ with themselves and others.

Prevailing misconceptions about meditation are a barrier that prevents many people from trying meditation and receiving its profound benefits for the body, mind and spirit.

One reason meditation may seem difficult is that we try too hard to concentrate, we're overly attached to results or we're not sure we are doing it right.

A common misconception is that you have to ‘stop thinking’. It’s not about trying to empty your mind, it’s about the ‘non-judgmental awareness of sensations, feelings and state of mind’.

When we meditate, we use an object of attention such as our breath, which allows our mind to relax. Let the thoughts, feelings and emotions that pop up present themselves, don’t judge them and let them pass – do not get caught into the story. Imagine you are watching a movie of your thoughts, acting as an outside observer.

Make peace with whatever you are experiencing. When thoughts arise, gently return your attention to your breath. Be assured that even if it feels like you have been thinking throughout your entire meditation, you are still receiving the benefits of your practice. You haven't failed or wasted your time. As you become less identified with your thoughts and stories, you experience greater peace and are open to new possibilities. 

Whether we are pressed by serious pain and stress, or simply by a mild sense that things are not as we would like them to be, mindfulness meditation is a tool that allows us to see our world as if standing and looking at the landscape of our own particular life and the world around us from a new vantage point.

We can begin to recognise the ways in which we contribute to our own discontent and can decide to make a change.

GENERAL GUIDELINES TO HELP YOU GET STARTED

• Have no expectations. Sometimes the mind is too active to settle down. Sometimes it settles down immediately. Anything can happen.
• Be easy with yourself. Meditation isn't about getting it right or wrong.
• Try different techniques until you find one that resonates with you.
• Make sure you are alone in a quiet place to meditate. Unplug the phone. Make sure no one is going to disturb you.
• Ensure you are in a comfortable position. It could be sitting cross-legged, lying down in a bed, sitting on a chair etc. Comfort is of utmost importance, so take your time to find the perfect posture that allows you to remain comfortable for the amount of time you are planning to meditate. It’s also OK to move. If you become distracted because of discomfort, by any means mindfully change position, or just do some arm movements, sway your body from side to side, whatever you feel a call for.

HOW TO PRACTICE MINDFULNESS MEDITATION

This can be practiced anywhere at any time by just about anybody. The easiest way to start is by sitting in a comfortable position (this can be on a chair), or lying down. Bring your awareness into your breath, without attempting to change the breath in any way. Just observe the breath. As thoughts come to you and distract you, acknowledge them (“Yes, I know I have to do the dishes when I’m done!”) and then consciously let those thoughts go and bring your attention back to your breath.

A good time to practice can be first thing in the morning before getting out of bed, or before going to sleep at night. If you know there is a stressful situation coming up in your day, it is a good idea to prepare yourself with a short mindfulness meditation beforehand.

There are a lot of useful videos to help you get started in the Anxiety Series

ACTIVE MEDITATION

When I (Gen) was first introduced to meditation, the thought of sitting and closing my eyes for more than 30 seconds actually increased my anxiety....so if that's how you feel, I totally get it!

If you have a busy mind and find it hard to switch off, we recommend starting with a movement practice, such as Yoga, Tai chi or Qigong. The yoga and energy sequences included in this program are a great place to start.

These practices will naturally bring you in a state of mindfulness, especially if you focus on the breath as you engage in the various movement sequences.

Here is a gentle Qigong practice I really enjoy: https://www.youtube.com/watch?v=3K-0JpiJu-o

BRINGING MINDFULNESS INTO YOUR DAILY LIFE

Many people naturally go into a state of mindfulness while doing arts, practicing sports, etc., where they are living in the moment, fully present and mindful of what they are engaged in.

I personally find that gardening and rock climbing brings me into this state, without even trying. When I feel stressed or agitated, these are my go to for instant relief!

Do you have something like this in your life? If you don't, experiment and see what might work for you. It might be craft, photography, drawing, colouring (like the mindful colouring books), walking or simply playing with your dog.

It might be something that you already do everyday, that you choose to do more mindfully, like walking or cooking.

Here are a few more tips:

• Stop a few times a day to pause and feel your body, your breath and tune into your senses. Feel the gentle breeze on your skin. Notice the smell in the air. Feel the earth underneath your feet. Notice the sounds that surround you.
• Enjoy a meal without engaging in any other activity, and just enjoy the act of eating. Notice the taste of your food, the texture, the smell, the temperature. Notice how your body and mind react to the food. This is the act of mindful eating and is a wonderful way to change your eating habits, especially if you tend to overeat or have any digestive issues.
• Give your kids, partner or friends your full undivided attention.

Meditation helps us to enrich our lives. It enables us to enjoy whatever we do in our lives more fully and happily -- whether that is playing sport, taking care of our children or advancing in our career. 

HELPFUL RESOURCE

If you would like to learn more, this is an excellent resource where you can do the Mindfulness Based Stress Reduction course for free.

There are also a few guided practices that you might like to try: http://palousemindfulness.com/selfguidedMBSR.html