Mindful Moments: Practical Techniques for Daily Practice
When picturing mindfulness practice, the image that often comes to mind is a person meditating in perfect stillness. While this image can be accurate, it’s not the only option. Jon Kabat-Zinn defines mindfulness as, “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” To put it simply, the practice is to choose an activity or experience to focus your awareness on and gently guide your attention back every time you notice that it’s wandered away. Some people find it helpful to listen to a guided meditation, while others prefer a simple activity to ground themselves to. It can be helpful to try several different types of mindfulness practice to figure out what works best for you. Here are a few options to start with:
Breath Awareness
Practicing mindfulness by focusing on the breath is often where people start because it’s a foundation of mindfulness meditation. Mindful breathing involves bringing focused attention to the sensation of the breath as it flows in and out of the body. You can focus on the sensations of the chest or abdomen rising and falling, the temperature of the air as it enters and leaves the nostrils, or mentally labeling the inhale and exhale. It’s important not to try to change the breath in any way, just to notice it the way it is. Practicing breath awareness is often easiest by listening to a guided meditation.
Body Scan
To practice a body scan mindfulness exercise, find a comfortable position either lying down or sitting with your back straight. Begin by bringing your attention to your breath, taking a few deep breaths to settle into the present moment. Then, systematically scan through each part of your body, starting from your toes and moving upward to your legs, your abdomen, chest and back, arms and hands, shoulders and neck, and finishing with your face and head. As you spend a moment focusing on each body part, notice any sensations, tension, or discomfort without judgment, simply allowing them to be as they are. Continue this gentle exploration until you've scanned through your entire body, ending with a few moments of resting in awareness before slowly returning your attention to the present environment. Please note that areas or parts of your body can be skipped over if needed in cases of trauma or body dysphoria.
Mindful Observation
To practice mindful observation, choose an object or area to focus your attention on, such as a flower, a candle flame, or the movement of clouds in the sky. Begin by bringing your awareness to the chosen focal point, observing its appearance, texture, colors, and any other sensory details without judgment. Allow yourself to fully immerse in the experience of observing, noticing any thoughts or distractions that arise and gently guiding your attention back to the present moment. Engage all your senses in the observation, noticing any sounds, smells, or tactile sensations associated with the object or area. Continue to observe with curiosity and openness, embracing each moment as it unfolds.
Everyday Activities
One of the easiest ways to incorporate mindfulness into your everyday life is to practice while doing an activity that’s already part of your daily routine. You can practice mindfulness while brushing your teeth, drinking your morning cup of tea, or going for a walk. The key is to use your five senses to ground yourself to the present moment of the activity. Notice the taste of your toothpaste, the feel of your toothbrush in your hand and against your teeth, and the sound the toothbrush makes as you brush your teeth. Slowly sip your tea savoring the smell and taste, feeling the warmth of the mug and the weight of it in your hand, noticing the deep color of the tea and the steam rising off the hot tea. Feel the way your feet touch the ground as you walk and notice how your breath changes as you walk faster or slower. Notice what it’s like to stay present during activities that you usually zone out during.
Breath awareness, body scan, mindful observation, and practicing during everyday activities are just a few options for practicing mindfulness. Different approaches will feel easier for different people, but most will take some practice to get used to. As you get started, the frequency is more important than the length. Even just a minute or two every day can start to make a difference as you build up your practice. Be kind and gentle with yourself as you get started, keeping in mind that the goal is to practice not to be good at it.
This article was written by Rachel Kirkman. Learn more about her by clicking the link below.
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