How You Can Start Practicing Mindfulness

What is Mindfulness?

Simply put, mindfulness is maintaining moment-to-moment “awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens” (Berkeley Good Science Centre).

You know that feeling when you are working on something important and trying to focus, but you find yourself picking up your phone and starting to scroll through social media. You then berate yourself; “For goodness sake, why am I so easily distracted. So stupid. I need to focus and get this done.” Well, this is the opposite of a gentle, nurturing lens.

Someone who is practised in mindfulness would have a different reaction; “Oh, I’ve distracted myself. I wonder why I chose that moment to pick up my phone. Oh well, back to the task at hand.”

Mindfulness is not about having a perfect mind (whatever that may be). It is about being aware of our thoughts and feelings - without judgement.

Shehrina Rooney gives a brilliant example of mindfulness in The Big Book on Borderline Personality Disorder. She gives the example of holding a stone and focusing her thoughts mindfully. This is her example of her thoughts in that moment:

This stone is hard and it has a very smooth surface. It feels cold to my touch. When I put it to my lip, my lip tingles. I forgot to buy milk earlier. I might have coffee when I get home, so I’ll stop at the shop first. My mind just wandered. That’s okay, I will just bring it back to the stone. The stone feels quite heavy. It is slightly more curved on one side and has a little point on the other. What time will my partner get home tonight? Shall I cook chicken tonight or something else? I feel like a salad… I’ll get some salad at the shop too. I might get some fish as well. My mind has just wandered again. This stone is a light shade of gray but has some darker speckles on it too.

As you can see, mindfulness is not about emptying your mind, but about being able to focus it.

Why Practice Mindfulness?

Just as exercise is good for the body, mindfulness s good for the brain. It has a range of powerful benefits, but they only start to work if you build a consistent mindfulness practice. You wouldn’t go for one 20 minute run and expect to lose 20lbs. Just like you can’t do one 20 minute mindfulness session, and expect to have full control of your mind.

However, the benefits are well worth the practice. They include:

- better attention and focus

- being better able to resist distractions

- decreases in stress and anxiety

- improvements in communication with others

- improvements in relationships with others

- increased goal achievements

How to get started?

Like I said, to get the full benefits of a mindfulness practice, you need to put some effort in. It is simple, in essence, but simple doesn’t necessarily mean easy. Mindfulness can be uncomfortable, especially in the beginning, but that is okay. In fact, it should feel uncomfortable - you are literally re-wiring your brain.

Some say that in order to fully benefit from mindfulness, you should be consistent - devoting 20 minutes a day, 5 days a week, to your mindfulness practice. So, here are some tips to get you started:

Walking Meditation

Sometimes confining yourself to cross-legged meditation can feel like too much in the beginning. Your mind can be more easily distracted, and you are more tempted to just get up and carry on with your day. However, combining mindfulness/meditation with an activity, such as walking can improve your mindfulness stamina.

It is simple, really. All you need to do is go for a walk, without your phone, without a podcast or playlist on, and without distractions. Take note of what is happening around you - without judgement.

Focus on the experience of walking; how do your feet feel as they touch the ground, are you walking on grass or concrete, is it soft or hard, is the ground uneven? Is the sun shining on your or is there a breeze? How do your clothes feel as they sit on your skin; are they heavy or light? Tight or loose?

When you find your mind distracted from the present, gently bring it back. Don’t judge yourself for having been distracted. Just like Shehrina Rooney, simply state that your mind has wandered and then bring it back to the present.

Body Scan Meditation

Lie on your back with your legs extended and your arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body in turn. Start at your feet and work your way up. How do your feet feel? Are they hot or cold? Are they sore? Are they tense or relaxed?

Do this for each body part as you move up your body, being aware of any sensations, emotions or thoughts that come up.

Remember to be non-judgemental of your body as you do the body scan. Don’t criticise your body. Simply notice it as it is.

Also, remember to be non-judgemental if your focus strays. If you get to a particular body part and it reminds you of something you need to do or something that has happened in the past.

Pay Attention

At various points in your day, simply choose to pay attention to what is going on around you, and what bodily sensations you can notice.

For example, some people choose to do this in the shower, where they have almost no distractions. Feel the temperature of the water, the water pressure, the droplets running across your body. Other people choose to do this when they are on public transport. Sit on the bus and feel the seat beneath your thighs, the bumps in the road as they move you from side to side, the vibrations as the bus idles at the traffic lights.

Mealtimes is another great time to practice mindfulness, as these moments are full of sensations that you can focus on. How does your food taste, is it hot or cold, what is the texture like, how does it smell?

Guided Meditation

There are so many great apps out there that guide you through particular meditations. These are led by trained professionals, and help you to focus your mind on what they are saying so that you can feel supported through the process. Some of these apps are paid for, but many are free or, at least, have free versions. For example, HeadSpace, Calm, and InsightTimer are all apps that I would recommend. You can also find great guided meditations on YouTube.

If you would like any therapeutic support, head to our Therapist Profile page to find someone who can support you on this journey.