Four Ways to Practice Mindfulness
/What is mindfulness? Mindfulness is the moment-by-moment awareness of the present moment. It focuses our attention on our thoughts, feelings, behaviors and environment in a non-judgmental way. When we practice mindfulness, we begin to discover some of the subconscious thoughts that often get in the way of living our best lives. Mindfulness practice is a way to know ourselves better and to develop a more loving and kind appreciation of ourself and the world around us.
Have you ever stepped out of the shower and then wonder if you washed your hair? Have you ever driven to a friend’s house, a place you’ve been too many times before, and wonder how you got there? So many of the things we do in a day are automatic. We don’t fully pay attention to our everyday experience. Instead, we spend that time worrying about things on our to-do list or a conflict we are having at work. Other times, we numb out or disengage from life. Instead of being on autopilot or overthinking, mindfulness allows us to experience and be with each moment.
Here are four ways to practice mindfulness:
Breathing Exercises: Breathing Exercises are the best way to get started with a mindfulness practice because it’s simple and it doesn’t take a lot of time. The practice involves focusing on the inhale and exhale of your breath, using diaphragmatic breathing (deep abdominal breaths) to calm our autonomic nervous system. I find these practices to be extremely helpful, especially in high-stress situations. In these breath exercises, also called pranayama in the yogic tradition, you put your attention on the inhales, exhales, and the time in between them.
Here’s a simple breathing practice called the box breath. Sit comfortably and exhale fully. Then inhale to the slow count of four, hold for a count of four, exhale to the count of four and hold for a count a four. Repeat this breath pattern for several rounds. You will feel your body calm and stress decrease. There are many types of breathing practice with varying times to inhale, hold and exhale (like 4-7-8 counts), or that use different intensity of breath like breath of fire. Experiment with different breathing techniques and see how well the exercises ground you.
Daily Presence Practice: Informal mindfulness practices are things you can do every day to practice mindfulness. You can do this type of practice during virtually every activity, and it is especially helpful during activities when your mind wanders – like walking the dog, taking a shower, or washing the dishes.
Let’s take the last example of washing dishes. When you do the dishes, be present with the activity and connect to the experience through your five senses. Feel how the warm water cascades down your hand and feel the sensation of the water on your skin. Listen to the sounds of the water as it falls into the sink. See how the dish soap lathers in your hands. Touch the sponge. Feel its texture and the sensation of the sponge in your hands. Enjoy the smell of the soap and steam rising from the warm water. If your mind wanders to a thought, like your to-do list or your next activity, acknowledge it and let the thought float away. Gently return to the present moment. Return to your moment-to-moment experience of washing the dishes.
You can practice mindfulness by reminding yourself to be present in everyday situations. When you are talking to a friend, notice when your mind wanders. And gently remind yourself to be present with her and listen deeply. When you are in a business meeting, notice when you tune out. Then remind yourself to be present with your experience and say to yourself, “be here now.” These every day practices help you cultivate your awareness and tune into your inner world.
Moving Mindfulness: Moving Mindfulness includes practices like yoga and walking meditation. Qigong, Tai chi and other martial arts are also moving mindfulness practices. Yoga and walking are both activities you can do without mindfulness. Moving mindfulness brings the practice of awareness into these fitness activities as you focus on body sensations and the five senses while moving through space. As you walk, mindfully notice the ground at your feet, body sensations, and your breath while taking in your surroundings. During yoga, feel the mat on your feet and the tension in your body while moving through the poses. Practice ujjayi breath, or ocean breath, while moving. Bringing attention to moving and breathing helps cultivate your moment-to-moment inner experience.
Meditation: While there are many types of meditation, a formal mindfulness practice, one popular form is object meditation. In object meditation, you focus your attention onto an object, like your breath, counting, or a mantra. I’ll explain breath meditation. Start by acknowledging your intention to quiet the mind. Sit on a meditation cushion or a chair and focus your attention on the breath. You could focus on the sensation of the breath moving through your body, or the air in your nostrils as you inhale or exhale. When a thought, feeling, or body sensation comes up, acknowledge it. Then imagine it to be like a cloud and gently, mindfully let it float away. Return to focusing on your breath.
Formal meditation is not easy. Because we are not used to being still, we don’t realize how busy our minds are. We will inevitably experience strong thoughts and feelings. Acknowledge these thoughts or feelings and give yourself permission to be with the thought. Befriend how you are feeling. When you accept it, the thought or feeling naturally subsides. When the thought or feeling passes, let go of it and get back to the present moment.
The more you practice and go within, the more peace you will invite into your life. Don’t take my word for the benefits of a mindfulness practice. Practice for yourself. See what you discover when you tune into the present moment. When you cultivate that awareness in a non-judgmental way, you get to know yourself in a deeper and more compassionate way.