Achieving mindfulness is an excellent way to improve our overall quality of life. Practicing mindfulness can help to overcome thoughts and feelings that don't serve you by giving you a sense of mastery over them. Rather than being guided by the whims of our subconscious, we can learn to identify our feelings for what they are and accept them. This acceptance doesn't mean that the feelings go away; only that they don't control us anymore. Although mindfulness does not directly address our suffering, it can reduce stress associated with the pain. Stress alone can cause countless health problems and could be the cause of your suffering today. If this is the case, then practicing mindfulness could greatly improve your health and well-being.
So what is mindfulness? Below are a few definitions:
- The awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment to moment (Kabat-Zinn, 2003).
- The non-judgmental observation of the ongoing stream of internal and external stimuli as they arise (Baer, 2003).
- Keeping one's complete attention to the experience on a moment to moment basis (Martlett & Kristeller, 1999).
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9 Mindfulness Techniques
1. Focus on Breathing
Thích Nhất Hạnh once asserted that “breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” Begin this exercise by focusing all of your attention on your breath. Feel the breath enter your lungs and watch it leave you through your mind's eye. Thoughts may distract your attention but just return to the breath each time. Remember, mindfulness takes practice so don't expect to be a zen master right away!
Thích Nhất Hạnh once asserted that “breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.” Begin this exercise by focusing all of your attention on your breath. Feel the breath enter your lungs and watch it leave you through your mind's eye. Thoughts may distract your attention but just return to the breath each time. Remember, mindfulness takes practice so don't expect to be a zen master right away!
2. Body Scan
Get comfortable and imagine that you are taking a complete tour of your body. Don't move or try to visualize your body parts; just be aware of each one at a time. Don't try to change how you feel, just experience it. Notice the pressure that you feel from sitting, and feel any pain that you may be experiencing. Spend about 30 seconds on each body part as you slowly scan your body. After you've scanned your entire body you can move your attention to external stimuli such as sounds that you may hear. The goal is to observe as though from a third party perspective. Disassociate yourself from your body and what you feel as though you are observing someone else's experience. With enough practice, this exercise can help to transcend our feelings for mastery of self.
Get comfortable and imagine that you are taking a complete tour of your body. Don't move or try to visualize your body parts; just be aware of each one at a time. Don't try to change how you feel, just experience it. Notice the pressure that you feel from sitting, and feel any pain that you may be experiencing. Spend about 30 seconds on each body part as you slowly scan your body. After you've scanned your entire body you can move your attention to external stimuli such as sounds that you may hear. The goal is to observe as though from a third party perspective. Disassociate yourself from your body and what you feel as though you are observing someone else's experience. With enough practice, this exercise can help to transcend our feelings for mastery of self.
3. Mindful Eating
Pay attention when you eat. Not only is this a great mindfulness exercise but it's also great for digestion. Chew each bite at least 20 times before swallowing and pay close attention to the details of each bite. Notice the smell, the texture, and flavor in each moment of the experience. Forget about everything else and for the time that it takes to finish your meal, simply experience that meal.
Pay attention when you eat. Not only is this a great mindfulness exercise but it's also great for digestion. Chew each bite at least 20 times before swallowing and pay close attention to the details of each bite. Notice the smell, the texture, and flavor in each moment of the experience. Forget about everything else and for the time that it takes to finish your meal, simply experience that meal.
4. Mindfulness Breaks
We live such busy lives today that sometimes it can be hard to set aside time for mindfulness exercise. Despite time constraints, our minds needs a break from time to time. Make it a goal to stop for one minute between each task throughout the day to fully surrender to the present moment. Accept what is and just be right here, right now... for a minute. You'll be surprised how beneficial that one minute can be.
We live such busy lives today that sometimes it can be hard to set aside time for mindfulness exercise. Despite time constraints, our minds needs a break from time to time. Make it a goal to stop for one minute between each task throughout the day to fully surrender to the present moment. Accept what is and just be right here, right now... for a minute. You'll be surprised how beneficial that one minute can be.
5. Conscious Observation
Sometimes we simply can't be alone, but that shouldn't stop you from practicing mindfulness. Practice observing the dynamic world around you without bias or opinions affecting your observation. Just watch without expectation, knowing that this moment is a unique experience that you can only revisit by memory. A way to help facilitate conscious observation is to imagine that you are at the end of your life and you are granted a wish to relive that moment. The present can be so fleeting when we are not mindful. Always remember that one day you will look back on your life and wish that you could experience it again. Why not truly experience it the first time?
Sometimes we simply can't be alone, but that shouldn't stop you from practicing mindfulness. Practice observing the dynamic world around you without bias or opinions affecting your observation. Just watch without expectation, knowing that this moment is a unique experience that you can only revisit by memory. A way to help facilitate conscious observation is to imagine that you are at the end of your life and you are granted a wish to relive that moment. The present can be so fleeting when we are not mindful. Always remember that one day you will look back on your life and wish that you could experience it again. Why not truly experience it the first time?
6. Listen to Music
I mean really listen to it! Don't just put it on and let it play in the background because it just becomes a part of the scene and doesn't help you to become more mindful at all. Practicing mindfulness means that you have to practice. Naturally our attention flows intermittently to and from the music but to achieve mindfulness you need to completely submerge yourself in it. Pay attention to every note, every beat - every sound. With practice this can become a really fun way to meditate as you learn to separate different elements of the music and observe each independently of one another while experiencing the entire piece simultaneously.
I mean really listen to it! Don't just put it on and let it play in the background because it just becomes a part of the scene and doesn't help you to become more mindful at all. Practicing mindfulness means that you have to practice. Naturally our attention flows intermittently to and from the music but to achieve mindfulness you need to completely submerge yourself in it. Pay attention to every note, every beat - every sound. With practice this can become a really fun way to meditate as you learn to separate different elements of the music and observe each independently of one another while experiencing the entire piece simultaneously.
7. Mindfulness Walk
Going for a daily walk can be a great way to get some exercise, but it can also be a great mindfulness exercise. The trick is to begin by focusing your attention on each step or your breathing. Once you have stopped all of the racing thoughts, you can begin to move your attention to your environment. By this point you should have some endorphins flowing and be in a state of peace allowing you to fully enjoy the scene around you.
Going for a daily walk can be a great way to get some exercise, but it can also be a great mindfulness exercise. The trick is to begin by focusing your attention on each step or your breathing. Once you have stopped all of the racing thoughts, you can begin to move your attention to your environment. By this point you should have some endorphins flowing and be in a state of peace allowing you to fully enjoy the scene around you.
8. Observe Your Thoughts
Sometimes trying to stop our thoughts to become mindful can make us feel crazy.. trust me, I know. But something that I've found to be very helpful is just to observe those thoughts. Allow them to flow through your mind and observe both the thoughts as well as the emotion that each provokes. Imagine that you are above these thoughts viewing them as though they were not your own. Pretend that you are looking into the mind of someone else. This practice can help you to make sense of your thoughts and emotions giving you greater mastery of self.
9. Compassion Meditation
Also called "Karunā" in Buddhist circles, this practice is all about opening up the heart and mind to be more compassionate to ourselves and others. One great way to do this is by closing your eyes and imagining that you are someone else. Take a moment to imagine looking at a reflection of yourself and seeing that person. Now imagine what life is like for this person. Imagine their pain and struggle as if it were your own. Allow yourself to fully submerge in their identity. This is an incredible practice that can help to not only improve mindfulness but also make us more compassionate with others. Self-identity or ego is what separates us as different beings, while compassion is the bridge that connects us. Allow yourself to experience a different perspective than your own.
Also called "Karunā" in Buddhist circles, this practice is all about opening up the heart and mind to be more compassionate to ourselves and others. One great way to do this is by closing your eyes and imagining that you are someone else. Take a moment to imagine looking at a reflection of yourself and seeing that person. Now imagine what life is like for this person. Imagine their pain and struggle as if it were your own. Allow yourself to fully submerge in their identity. This is an incredible practice that can help to not only improve mindfulness but also make us more compassionate with others. Self-identity or ego is what separates us as different beings, while compassion is the bridge that connects us. Allow yourself to experience a different perspective than your own.
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