Mindfulness And Seven Tips To Get Started
Mindfulness is based on special attention. That is, deliberate attention, in the present and without judgment. (Kabat-zinn, 1994).
Other authors define it as being aware of the present experience, with acceptance. (Germer, 2005) Or the universal, fundamental human capacity that consists of being aware of the contents of our mind, moment by moment. (Simon, 2007)
The basic goal of the technique is to move from a full mind (busy) to mindfulness (empty). We will disregard what Buddhists call the “monkey mind,” or the wandering mind. That way we can look at a rational mindset, less motivated by disorder and chaos.
When we practice mindfulness, we constantly focus our attention on our experience in the present. We are constantly putting aside obsessions about the past or worries about the future. And then we shift our focus to what is happening right now.
The conditions of mindfulness
What you need to practice mindfulness is:
- A suitable space.
- Some time.
- Good posture.
- A timer (a kitchen timer or the timer on your phone).
Tell your brain when you start your practice: direct your attention with curiosity, openness, and acceptance to your experience of the present moment (Bisschop, 2004). J. Kabat-Zinn (2003) indicates that the attitudes to adopt during the process of mindfulness are the following:
- Don’t judge. Focusing on observing your experience, without judging the thoughts and feelings that may arise – just let them happen.
- Patience and Perseverance. Let things happen in their own time and practice often.
- Beginner mentality. Seeing the process as when you did it for the first time. Keep your mind open and flexible.
- To trust. Trust yourself to begin with, then trust what comes out of the process, normalize it.
- Don’t force it. Avoid creating expectations. You just have to do it, nothing else.
- Relax and let go. Don’t get attached to the experience or what comes out of it, for example to the living conditions, and just let it happen as it comes.
According to RA Baer (2015), mindfulness wants you to see how you go through life. It wants you to stand still and observe so you can see what psychological traps you are falling into. Traps such as obsession, avoidance, emotional behavior, self-criticism and perfectionism.
Mindfulness and the sense of presence
This ability to be aware, not to be stuck in the past or to reach for the future with your hands, but to approach and accept with an open mind everything that can arise from moment to moment, this is a definition of presence.
The psychologist and meditation teacher Tara Brach (2012) gives us another definition. What she suggests is that presence is the feeling of complete attention, intimacy and tenderness that arises when we are in the here and now with our experience.
Mindfulness and presence are synonymous in many ways. Yet, mindfulness refers to the process of training our minds to be there, and to stay present.
Truly commit yourself to practicing mindfulness
Learning to practice mindfulness is relatively easy. But sustaining it in the long run is not. Once we have decided to meditate regularly, many different challenges can arise.
It’s easy to get frustrated. To think we’re not doing it right, or to wonder if it’s really worth it. We may also worry that given our day-to-day obligations, we cannot devote enough time to this systematic practice. Or we stop altogether.
That’s why it’s important to keep going and not to judge our exercises too quickly. If you’re just starting out, commit yourself to doing it for at least eight weeks before jumping to conclusions.
That’s what it means to give it a real shot. Just keep going, without analyzing how you are doing and without expecting concrete results. When the eight weeks are up, you can look back and decide if anything has changed. See how big the change is and decide if it’s worth continuing.
Seven Ways to Continue Mindfulness
How do you stay motivated despite the uncertainty and doubt in your own mind? Here are some tips.
Make it a habit
Make meditation a part of your daily routine, such as brushing your teeth. Decide which point of the day is best and write it in your diary. That way you don’t have to think about it anymore. Don’t worry if you don’t feel the desire. As they say, “Just do it.”
Not too long…not too short
Do the exercise just long enough to calm your mind. But don’t let it last so long that it’s too hard to make a habit of it. For the majority of people, anywhere from 15 to 45 minutes is enough.
Create a suitable space
You may not be able to afford the luxury of reserving an entire room for this, as some people can. But if you can, create a meditation space in a corner of your room, living room, or office. And, if you want, you can decorate the room with objects and images that inspire you.
Find the right way to sit
If you prefer to practice mindfulness while sitting, as most people do, try to sit in a way that keeps you upright, but at the same time relaxed and comfortable. Correct posture promotes a state of alertness and aids in proper breathing.
Put all prejudices aside
Having too many expectations and judging yourself leads directly to frustration. Remember, it’s not about achieving a specific goal. It’s about coming back to where you already are over and over again.
Be gentle but consistent
Meditation takes willpower. But putting in too much effort can be counterproductive. Instead, find a middle ground. The way Buddha described with a metaphor about the strings of a lute: to make music, they must not be too tight or too loose.
Keep your goal in mind
Why did you decide to practice mindfulness? To find spiritual peace? To be more present with your partner, your friends or yourself? Gaining more wisdom and more compassion for the world?
Having a goal in mind can be a powerful source of motivation. Especially if you feel lost, confused or discouraged.
These suggestions will help you maintain the habit of practicing mindfulness and get the most out of it. If you’re still failing to be consistent, it may be time to seek help from a professional mindfulness coach.
