Mindfulness is the capacity to be present in the moment, without judging or adding our stories to what is happening. It is about bare attention, seeing clearly, and allowing what is there – regardless of what it is.
Because mindfulness increases our awareness of our experience, it is a powerful means to investigate the body, mind, and emotions. When we see clearly, we know more.
We can experience sensations in the body and know that agitation is rising before it erupts as anger. We can better tolerate an undesirable state knowing that every sensation, thought, and emotion – though it may occur again – quickly passes. And we can begin to loosen the knots of our habits that we did not know existed before we paid attention.
And, significantly, when we know more, we have choices. We can respond from a place of knowledge and understanding – perhaps wisdom – rather than reacting mindlessly based on our conditioning and well-worn habits.
So, how do we cultivate mindfulness in our everyday lives?
Although there are many ways to cultivate mindfulness – from yoga to t’ai chi to less explicit practices like cultivating a mindful mindset – a systematic, daily practice is often regarded as the most effective. And that is meditation, my friends.
Meditation need not be an intense, monk-like practice. It is as approachable as making a choice to dedicate just five minutes per day to quietly sitting. And by practicing five minutes per day, we begin to open the door to new ways of seeing and a capacity for choice we may not have known existed.
Are you ready?
Here’s how to get started with a meditation practice.
Make a plan.
When we construct a plan, we give our minds a structure to work within and we simplify our practice by making decisions once that we can apply to each day. A plan can be as simple as a decision to set aside five minutes at a particular time of day. (Ten minutes? Even better.) Perhaps after brushing teeth in the morning? Before a lunch break? It’s not the details of the plan that matter, it’s having the plan. Simply decide when, where, and how long you will practice each day.
Commit.
Commitment includes not only a willingness to act, but also a belief in our ability to do so. And committing is most effective when we keep in mind why we’re doing something. Consider what benefits meditation might hold for you. How will the cultivation of mindfulness improve your daily life? Pause and contemplate the possible ripple effects. What would that mean for you? Then internally commit. Consider enlisting the support of a family member or friend.
Start small.
The benefits of meditation can become apparent over time (maybe four to six weeks) at the level of five minutes per day. When we start small, we tend to feel less fearful – a natural reaction to change – and we’re more likely to be fruitful in our actions. The bottom line is that the best meditation practice is the one we do. Help yourself succeed by starting small, knowing that small actions matter. When you build your meditation muscle, you can incrementally increase the time you spend sitting.
Breathe and pay attention.
Meditation is inherently simple (although not easy). We choose an object of attention like the breath, sensations, or thoughts, and pay attention to it. Begin by placing your body in a comfortable position, sitting in a chair or on a cushion to start. Set a timer, sit with an upright, dignified posture, take a moment, and take a few deep breaths. Then release them and allow your breath to be natural. Notice the place where you feel the breath most distinctly – in the nostrils, in the chest, or in the abdomen. Allow your mind to rest there, experiencing the breath just as it is.
Simply begin again.
When we notice the mind wandering, we simply bring the attention back to the feeling of the breath and begin again. Each moment we begin again, we are present and aware. As Sharon Salzberg states, “This act of beginning again is the essential art of meditation practice. Over and over and over again, we begin again.” Thus, we begin again throughout our meditation, and begin again as a daily practice. Continue for the duration of your timer.
With practice and over time, we build our capacity for meditation and experience the benefits of our focused attention. So, why not make the choice to give yourself five minutes today?
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