PASSWORDMANAGEMENT
Mindfulness Practices
What are mindfulness practices?
Mindfulness can be defined as paying attention, with intention, to the present moment, with kindness and curiosity. Mindfulness sessions typically take place in a space that is quiet and distraction free but they don't have to be. Sessions often begin with a sitting practice, in which you will sit quietly, either on a chair or the floor, closing your eyes or allowing your gaze to rest softly on the space in front of you, focusing on either your breath or other body sensations. Many times, there is an opportunity to talk about your experience between practices. It is very normal for your mind to be easily distracted during practice; the practice is to notice that distraction each time it happens and to bring your attention back to the area of focus. Being distracted is not a sign that you are doing it wrong! Instead, noticing that distraction is a sign that you are doing exactly what you should be. It can be useful to wear comfortable clothing, to facilitate sitting easily; you may want to wear shoes that are easy to slip off. None of that is required, though. It’s also worth noting that if sitting is for any reason uncomfortable or difficult, mindfulness practices can be done standing up or lying down; some practices may involve moving, which can always be modified to meet your body’s needs.
Mindfulness Practices for Daily Life
Here is a list of some foundational mindfulness practices that you can incorporate into your own daily practice (you may encounter some of these in classes, as well):
- Breath meditation: To begin meditating, find a comfortable and quiet place. Sit on a cushion or chair,
with an erect yet relaxed posture. Close your eyes gently and begin by bringing your
full and present attention to whatever you feel within and around you. You may want
to take a number of deep, cleansing breaths to center and calm yourself before letting
your breath return to normal. Allow yourself to become more and more still. Do your
best to remain focused on the experience of your breath, knowing that it is natural
for thoughts to arise and distract you. As soon as you are aware that you have become
distracted, observe that you have become distracted and return your attention, with
kindness, to the breath. There’s no failure or shame in distraction; we are slowly
training our minds to be focused and present. If you are new to meditation, start
small.
- Mindfulness of Emotions: We can bring that same kind and curious attention to our emotions. Noticing emotions
as they arise, not pushing them away, not grasping at them, simply noticing and perhaps
naming them as they arise. Noticing where you feel those emotions in your body and
taking the time to acknowledge and honor your emotions. Feeling emotions is part of
being human and we all feel them. They are also temporary and will arise and subside
if we are willing to let them go.
- Mindful eating: The goal of mindful eating is to bring your full and complete attention to the food that you are eating, and to the experience of eating that food. Take time to first look at the food, appreciating the colors and textures, the contrasts between the food and the plate it is on. Think about where the food came from – who was involved in getting that food to your plate? Savor the smells of the food before ever taking a bite, and notice how your body responds – does your mouth water? Are you anticipating that first bite? Take each bite slowly, noticing the changing tastes and smells, and paying attention to your body as you eat your meal. Notice when you begin to feel full; notice if you are thirsty. Even giving this kind of attention to the first three or four bites of a meal is a good regular practice.
- Mindfulness of other daily practices: You can bring a similar type of mindful curiosity to other everyday practices, such as brushing your teeth, taking a shower, walking the dog, or doing the dishes. One way to incorporate mindfulness into your day might be to choose one of those activities and to engage with it as mindfully as possible each day, attending to each changing sensation that arises and falls away as you do that activity.
- Body scan: Another practice that you may experience in a mindfulness class or session is the body scan. This is also a practice you can do at home. Find a comfortable place to lie down or to sit, if lying is uncomfortable, or you feel that you are likely to fall asleep. Moving your awareness slowly from either your feet to your head or vice versa, pay curious and close attention to the sensations you feel in each part of your body; if you feel nothing, that’s OK. There are many excellent guided body scans available online, if that helps you to know how and when to move from body part to body part.
- Walking Meditation: Sometimes it is hard to sit still and meditate. Walking meditation is a very common
type of moving meditation during which you focus your attention on the experience
of walking. In this practice, try to bring your awareness to each aspect of walking
– lifting your foot, moving the foot forward, placing the foot on the ground, and
shifting your weight onto the stepping foot. As you walk slowly and naturally, tune
into sensations that you might normally take for granted, such as your breath moving
through your body, the sensations of moving your feet and legs, or the ways your arms
or hips move as you walk.
- More information on
- Lovingkindness Meditation: Lovingkindness meditation is generally a guided meditation which uses words or images
to call forth feelings of kindness and compassion for ourselves and others. This practice
is usually preceded by at least a short period of silent meditation of your choice
to ground and calm yourself. Lovingkindness meditations use varying words and images,
so find a version which feels right to you.
- One example of