Mindfulness meditation helps us to tune into the now. It heightens our awareness of every moment by drawing our attention to the thoughts, sensations, feelings and emotions that we are experiencing in real time.
Mindfulness is a natural state. A healthy state. It’s being fully present, moment to moment, with complete awareness of where we are and what we’re doing. Paying attention to and accepting what is happening in our lives.
The problem is, most of us, most of the time, are somewhere else entirely. Dwelling on the past, fearing the future, concerned about other people instead of the ones we are with.
And it causes a great deal of anxiety for us. We feel distracted. We feel disconnected. We feel like we’re missing out on life…. because we are.
Live the actual moment. Only this actual moment is life.
Thích Nhất Hạnh
Thankfully, through practice we can turn this numbness into sensitivity. We can guide ourselves back into the present moment and let go of the myriad of unnecessary distractions.
The more we practice mindfulness, the more present, engaged and alive we become.
What is Mindfulness Meditation?
While mindfulness is something to be practiced at any time, you can strengthen it through dedicated mindfulness meditation.
The aim of mindfulness meditation is not controlling or quieting the mind, or attempting to achieve a state of inner calm. The aim is to pay attention to the present moment, without judgment and without response.
With mindfulness meditation you commit some time to sit and be in the moment. You engage your senses to become present. You notice any sounds, smells, shapes and textures in your environment. You notice any thoughts, feelings, emotions and sensations in your body.
As your mind naturally gets carried away in thought, you simply practice recognizing when your mind has wandered, and gently bring it back. Don’t judge yourself or react to whatever thoughts crop up.
You can practice mindfulness meditation for as little as two minutes to reap the rewards.
A simple mindfulness meditation
The following mindfulness meditation is a great introduction to the practice of mindfulness. You don’t need a meditation cushion or bench, or any sort of special equipment – just some time and space to develop your awareness:
- Sit comfortably, with your spine erect, either in a chair or cross-legged on a cushion.
- Close your eyes, take a few deep breaths, and feel the life in each breath.
- Notice the connection between your legs and the chair or floor. Notice any sensations of pressure, warmth, tingling, vibration, etc. Feel your back supporting you. Feel your arms resting at your sides.
- Notice the movement of your body as you breathe. The expansion and contraction of your chest. The rise and fall of your abdomen. Feel the air moving gently as you inhale and exhale.
- There’s no need to control the breath. Just observe the sensation of breathing from the start of the inhale all the way through to the end of the exhale.
- As you sit, your mind will occasionally get carried away in thought. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered, and gently bring it back to the breath or the sensation of sitting.
- Use your senses to become present once more. Mindfulness is the practice of returning, again and again, to the present moment.
- Continue in this way for two minutes, or until you feel ready to finish.
And that’s it. It’s a very simple practice. Do this for a few minutes every day and you’ll steadily build your connection with the present moment.
Mindfulness in everyday life
Meditation is a form of mindfulness practice yet mindfulness is not limited to sitting quietly. You can expand your mindfulness practice into everyday activities and find joy in the simple acts of living. Things like writing, walking, preparing food and taking a shower can all be improved and appreciated when you are free from distraction and present in the moment.
- Preparing food: Appreciate the food you have in front of you and where it came from.Feel the knife in your hand and the sensation of cutting. Listen closely to the sounds of boiling water and the sizzling pan.
- Eating: Cut your food steadily and deliberately. Chew slowly and savour every mouthful. Notice the smell, the taste, the texture. Appreciate the nutrition that this food is supplying to your body.
- Doing dishes: Notice the sounds of running water and the pans clunking on the bottom of the sink. Savour the feeling of the warm water on your hands. Look at the bubbles and how clean things become as you wipe them intently.
- Brushing your teeth: Feel the brush in your hand. Savour the smell of the toothpaste. Take the time to brush slowly and deliberately free of any distractions. Count the number of strokes and circles you make. Rinse your mouth thoroughly and enjoy the swish of the water between your lips, tongue and teeth.
- Talking: Turn off the phone. Turn off the TV. Commit to being with this person fully. Listen to the words they say and think about what they mean. Notice there eyes and facial expressions while they talk and while they listen. Appreciate that they are here with you now, and you are here with them.
- Exercising: Instead of watching television while on the treadmill, focus on your breathing. Bring your attention to the drive of your arms, the powerful motion of your legs, and where your feet land with each step. Notice the energy, cadence and warmth of running.
The most basic of activities can be enjoyed greatly when you give them your full attention. They can even be elevated to an art form if you approach them with the focus and curiosity of an artisan.
As you get better at mindfulness meditation you will naturally bring mindfulness into everyday activities. And the more time you spend in the present moment, the more you realise that there’s no better place to be.