How To Practice Mindfulness: You’ve heard about mindfulness and maybe you want to give it a try. Mindfulness is easy to learn and simple to do, but requires practice like any other skill. It’s about focusing your attention on the present moment and accepting it without judgment, while letting go of worries and stress.
This can be practiced anywhere and anytime: for instance, while sitting in traffic, waiting in line at the store, or sitting down to eat.
In addition, mindfulness can be used as a stepping stone to meditation and is often taught in conjunction with it.
Here we will go over the steps you need to take regarding how to practice mindfulness and how it can benefit you:
Sit down and relax: find a quiet spot where nobody will bother you for at least 10 minutes. You don’t have to sit in the lotus position or fold your hands in your lap, you can just as well sit on a chair with both feet flat on the ground.
Start breathing: take long, deep breaths and focus on how it feels when air enters and leaves your body. Don’t try to control or interfere with your breath – just concentrate on it.
Focus on different parts of your body: pick one part at a time, like your left foot or left hand, and visualize it clearly in your head. While doing so, try to relax the muscles in this part of your body as much as possible. You can slowly move upwards by visualizing each individual finger before moving on to your arm, etc.
Now do a quick mental exercise: think of a color and then try to picture that color all around you in the form of a cloud or haze. Notice how the color slowly fades away while letting your focus return to your body.
Try focusing on your emotions: what kind of emotions are you feeling right now? How intense are they? Do these emotions change or stay the same?
Try looking at your thoughts: what are you thinking about right now? Are you thinking in words, pictures, or both?
Now try focusing on different objects around you. Notice how it feels when you focus on something that’s stationary. Then pick an object that’s moving, like a bird flying or leaves rustling in the wind. Now try focusing on two objects at the same time.
Imagine yourself somewhere else: picture yourself in your favorite spot and take note of what you see, hear, smell, touch, and taste. If it’s sunny where you really are right now, imagine yourself somewhere else where it’s sunny, etc.
Try to imagine what it would be like to live without your worries and fears: if you could choose between being free from them versus having no problems of any kind, which would you pick?
Now open your eyes and stretch gently to get the blood flowing again.
What’s it like?
Your mind may wander at first, but that’s normal. No matter how many times you lose focus, just bring your attention back to whatever you’re doing. The more you practice mindfulness every day, the better it will get. With enough practice, you can even use mindfulness to lower stress levels and improve your health.
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