Mindfulness: A Beginner's Guide

Mindfulness is a state of being fully present and engaged in the moment. It is the gentle awareness of our thoughts, feelings, sensations and surrounding environment, moment-to-moment.

Most of us are far from mindful. We spend the majority of our time stuck in the past or worrying about the future. Lost in our minds, we fritter away the moments on things that have already been and have yet to transpire.

Instead of being present with the kids, we are thinking about work. Instead of being present at work, we are thinking about the weekend. We miss out on so many valuable experiences because we’re never quite where we are.

When we fail to be mindful we can feel numb or disconnected. We are somewhere else or at odds with ourselves. This causes a lot of stress, anxiety and deep-rooted feelings that life is just passing us by.

What is mindfulness?

Mindfulness means being awake. It is a state of complete awareness and active participation in the present moment.

When we are mindful we observe our experience (thoughts, feelings, emotions, environment) wholly and commit to it without judgement. Our senses are heightened and engaged in what we are doing.

To be mindful is to be alive – fully. It is living life in the now, and experiencing all that the present moment has to offer.

Mindfulness is a simple concept but for many it can seem quite nebulous. We need to experience it to truly understand it, so the practice of mindfulness is far more useful than thinking too much about it.

The characteristics of mindfulness

So how do we know when we are being mindful? What does it mean to be present in the moment? There are a few basic characteristics that are expressed in mindfulness:

Alertness – We are awake. We feel alert and our senses are primed.
Awareness – We are attuned to what is occurring in the present moment. Actively observing thoughts, feelings, and sensations as they arise.
Curiosity – We are curious in this moment and fascinated by the depth of the experience.
Peacefulness – We are calm, centred and confident that there is nowhere else to be but here and now.
Non-judgmental – We have an open and kind frame which allows us to see things as they are. We don’t judge or label the experience as good or bad, it simply is.
Non-reactive – We are able to pause, think and remain calm in the face of change. We don’t react impulsively or lose our temper, but rather flow with the change.

The benefits of mindfulness practice

There are a host of benefits that come with mindful practice and mindful living. Each contributing to a higher quality of life.

When we’re mindful, we reduce stress and anxiety, gain clarity and insight, enhance performance, and improve our relationships with others. We can perform tasks better because we are free from distraction. We can also enjoy our life more because we are actually living it.

Some people are drawn to mindfulness as a way to improve their mental health. Others are drawn to mindfulness as a way to improve the quality of their relationships. And then, others still are drawn to mindfulness as part of a more spiritual journey.

Whatever your reasons for seeking mindfulness, the practice is far-reaching.

How to practice mindfulness

Mindfulness can be reached in many ways. It is not dependent on any one activity. We can be mindful sitting in meditation, cooking, cleaning, or walking a dog in the park. It is the presence of body and mind that is the essence of mindfulness.

Breathing – To begin cultivating your awareness you can use your breathing as a guide. Take a slow, deep breath in through the nose and out through the mouth. Draw your attention to the sensations of breathing: the rise and fall of the chest, the movement of air in and out of the body. Any time you get distracted, simply come back to your breath.

Sensory awareness – Draw your attention to specific sensory aspects of the inner and outer environment. The feeling of your feet on the floor. The sight of tress blowing in the wind. The sound of birds chirping in the distance. Be aware of what’s happening around you, to you and within you.

Gentle observation – Observe the thoughts, feelings and emotions that come in and out of your mind. Notice them and let them go, like clouds drifting through the sky. No thought is any more important than another so if you find yourself stuck on any one, you are free to let it go.

Open mindedness – Allow things to happen as they are and suspend any judgements. This moment is neither good nor bad, it simply is.

Meditation is one of the most popular mindfulness practices and is a great place to start cultivating awareness. The focus and presence you develop in mindfulness meditation is profound and can easily be extended into other activities.

Begin by practicing for just a few minutes each day. Try to be consistent for at least 30 days, then see if you can expand your practice from there. Mindfulness can improve the experience of a wide range of activities and deepen the experience of life as a whole.