Mindfulness meditation seems to be everywhere these days, and for good reason. Its practice has been scientifically shown to be beneficial for improving mental health, reducing depression recurrence, managing chronic illness, and addressing insomnia. Neuroimaging studies are beginning to uncover the effects of mindfulness on neural activity.
Contrary to a popular misconception that emptying your mind and getting rid of thoughts is the cornerstone of success or doing it "right," mindfulness involves training the mind to attend to the present moment with a non-judgmental attitude of openness, acceptance, and curiosity.
The following are five simple tips to get you started with your mindfulness practice:
1. Opt for guided practice initially. As with any new skill, having someone guide you through the practice initially will be invaluable, as it will provide pacing and structure for the practice. Guidance might be from a therapist who offers individual or group training, or from online sources. The appropriately named, Franticworld.com, and Headspace.com, are good, free sites to start with. Franticworld features downloadable MP3 files both for general mindfulness practice and for applying mindfulness to coping with health conditions. Headspace offers a 10-module crash course in mindfulness practice with clever animations and videos to illustrate key mindfulness concepts.
2. Allow the mind to wander. The truth is, your mind will wander. Your mind wanders throughout the day and it will wander during mindfulness practice. There really is no way around it. Trying to control the wandering mind or expecting otherwise is a recipe for frustration and disappointment. Regarding mind wandering: Expect it, accept it, notice it, then redirect your mind back to being mindful of whatever you are being mindful of, such as your breath or body sensations. Noticing when your mind as it wanders and redirecting it to present experience is an important mindfulness skill thought to be central to managing mood.
3. Practice first thing in the morning. Think about your current morning routine and how it sets the stage for the day for you, mentally and emotionally. Does your current routine reinforce or encourage a mentally and emotionally grounded approach to the day? Or, does it engender franticness, dread, and stress? The nice thing about practicing mindfulness first thing in the morning is that you can settle your mind and bring a sense of centred awareness into your daily activities.
4. Practice in the evening. Mindfulness practice at the end of the day can be an effective way to calm the mind and settle the self emotionally and physically. This can be part of an evening wind-down routine that can promote separation or distance from the events of the day, which can also be beneficial for sleep (For additional ideas on how to sleep better, click here and here).
5. Keep an eye on judgment. A frequent question that may arise during mindfulness practice is whether you are doing it "right." Or you might ask if mindfulness is "working" or why it is that you cannot seem to settle your mind? Such questions are natural but shift your mind from being open and observing of your present experience to being judgmental or evaluative of your experience which is counter to the core intent of mindfulness. When these types of questions or thoughts arise, notice and label it as "judgment or evaluation" and redirect your mind to practicing mindful awareness.
Stay tuned for my next blog post, which will include tips for mindful living.