Starting a mindfulness practice

Discovering the Now. 

I remember the day very vividly.  It was about 20 years ago.  I was a young mom - 3 small children with a “to do” list a mile long.   I was checking off the proverbial boxes.  Mundane tasks - pick up this, take care of that…  At a stop at the local mall, I got I exactly what I needed. As I stepped out of my car, a woman was standing in the parking lot.  She said to me “Isn’t it beautiful?”  I was puzzled for a moment.  As I looked at this stranger and followed her gaze, I realized what she was saying to me.  Nature had painted the most glorious colors upon the sky.  Mid-summer pink and purple and orange, dancing on the clouds.  Everything was glowing in Divine Light.  And I didn’t see it…

How could I have not seen it?...  How many beautiful moments had I missed because my mind was somewhere else?  

_____

If you look to the wise sages of all ancient traditions, in some form or another, they all meditated. They knew what modern science has now proven.  Meditation wakes you up to life. And in doing so a myriad of wellness benefits ensue.  

Meditation? Mindfulness? What’s the difference? - Meditation vs mindfulness –  

• Meditation is an umbrella term, which includes the practices of prayer, contemplation and mindfulness.  

Why meditate? – There are countless proven benefits to meditating.  It reduces stress, lowers blood pressure, promotes optimism, decreases the effects of PTSD, improves memory, it slows the aging process! It makes us self-aware and can produce a deep sense of peace and wellbeing.  The list goes on and on. 

Why aren’t we all doing it? This is what I continually hear -   

•   I can’t sit still  

•   I’m doing it wrong 

•   My mind won’t shut off 

•   I don’t have time 

•   Meditation stresses me out! 

•   I’m not good at it 

•   Etc,

Where do we start?  

 Here’s the thing.  We all naturally know how to meditate. Think about it - You hear or see something that captivates you - A favorite old song, a beautiful sunset… spontaneously you breathe a little deeper, all thoughts fall away and you are just there.  Fully living in the moment.  What is happening at that moment?  Why does it feel so good? You are mindful (meditating) in that moment. 

Nature has given us a built-in meditation tool.  The easiest, most accessible way to practice mindfulness is by becoming aware of your breath.  A simple, seated meditation practice can help you.  In doing so, you’ll begin to train yourself to wake up to life. 

The breath is only available in the present moment.  

Beginning a seated meditation practice – 

They say it takes 21 days to form (or break) a habit.  Your meditation practice will become just that – a daily habit.  Begin by committing to spend just 5 minutes meditating for 21 days.  

·      Typically, first thing in the morning, before you’ve engaged in any screen time, is the optimal time to meditate.  If that just isn’t possible for you, choose a time of day where you can be relatively free of distractions. 

·      Set your space – somewhere you feel comfortable.  Clear your space of clutter and add one or two things of meaning to you – perhaps a family photo, a piece of art you love, or any object that’s significant to you.  You can choose to sit in a chair or on a cushion on the ground.  

·      OR head outside for your practice if the weather is good 

·      Sit with your spine as upright as possible

·      Set a timer (I love the insight timer app)

·      You can choose to play soft music or sit in silence

·      Focus on your breath

·      Place one hand on your belly and feel the breath entering and leaving your body

·      Gently lengthen your breath  

·      When your mind wanders, simply bring it back to your breath

·      Try running your awareness throughout your body, systematically relaxing as your mind moves from the crown of your head to the bottom of your feet.

·      Once you are comfortable sitting for a quiet five minutes, you may want to lengthen the time you sit.  

More tips – 

·      Don’t’ be discouraged if your mind wanders.  It’s nearly impossible, even for the most experience meditators, to have a mind that’s completely devoid of thought for an extended period of time.  

·      Guided meditations are great (insight timer app has lots to choose from), but do try to find 5 minutes on your own.  There is a difference J  

·      Find a meditation buddy – someone to be accountable to.

·      If you miss a day don’t be hard on yourself, just start back up the next day

Bringing mindfulness into your day

Your seated meditation practice will help you to become more mindful as you move through your day.  This is where you’ll really begin to see changes.   

When it comes to all forms for meditation, your breath is your best friend.   As you move through your day, take a “breathing break” every hour or so.   As few as 4 long deep, diaphragmic breathes will switch on the parasympathetic nervous system, (the rest and digest response), helping you to feel calm and more centered. 

Use “triggers” to remind yourself to breathe deep.  What is something that repeatedly happens during your day?  Use it as a reminder to breathe - Try out one of these – 

·      Every time you get a text, or an email

·      When you see your favorite color

·      When you’re driving, each time you’re at a red light

·      Definitely get right to it if something stresses you out!

·      Randomly place “breathe” sticky notes around your house

Other things to try – 

·      Get out in nature, and as you walk, see if you can coordinate your breathing with your steps. (ex. Breathe in for 5 steps, breathe out for 5 steps)

·      Breathe deep as you do mundane tasks, like washing the dishes or folding the laundry.  You’ll begin to notice that these tasks will become calming and meditative.

·      When having a conversation, notice when you want to jump in – can you let the other person finish their thought before you respond? This is a great way to become aware of thought patterns

·      Let yourself be bored! (and this is a hard one) Limit your time on the computer or watching TV.   When we stop outside influences, we open ourselves to our inner guidance, to our creativity, to the Divine.  (kinda sounds like meditating – right?)

Do what lights you up – singing, dancing, writing, painting, being with your pet, running, hiking – whatever that thing is…find more of that, breathe into it and let yourself be fully  present with it.  Now that is truly mindfulness at its best. 

I’ll leave you with a favorite quote - 

“Around us life busts with miracles – a glass of water, a ray of sunshine, a leaf, a caterpillar, a flower, laughter, raindrops.  If you live in awareness, it’s easy to see miracles everywhere.  Each human being is a multiplicity of miracles.  Eyes that see thousands of colors, shapes and forms; ears that hear a bee flying or a thunderclap: a brain that ponders a speck of dust as easily as the entire cosmos; a heart that beats in rhythm with the heartbeat of all beings.  When we are tired or feel discourage with life's daily struggles, we may not notice these miracles, but they are always there.”

 ~Thich Nhat Hanh 

I invite you to notice the miracles