Embracing Mindfulness Meditation
By Jill N. Henry, Ed.D.
8/4/2024 based on Well-Being, Llewellyn Publishers
Pause for a moment before you continue reading.
WHAT IS ON YOUR MIND RIGHT NOW?
Are you curious about the content of this article? Are you contemplating your next task? Or perhaps reflecting on something you recently did?
Our minds are flooded with countless thoughts each day, each influencing our emotions and physical state. Often, we are preoccupied with the past or future, seldom experiencing the present. When was the last time you were truly mindful of the moment? Many people answer, “When I was on vacation, witnessing a beautiful sunset. I was just there!”
But what if you could experience that sense of presence every day? This is achievable through the practice of mindfulness. Mindfulness involves observing our thoughts without attachment, much like watching clouds drift by while lying on the grass. This practice of nonattachment brings healing, peace, and insight. Researcher Jon Kabat-Zinn (author of Full Catastrophe Living and Wherever You Go, There You Are) has shown that mindfulness of physical and mental pain can lead to profound peace.
The Seven Pillars of Mindfulness
From a workshop with Jon Kabat-Zinn, here are seven essential aspects of mindfulness:
- Non-Judging: Become an impartial witness to your own experiences.
- Patience: Cultivate patience with yourself and the process.
- Beginner’s Mind: Approach everything with a sense of newness.
- Trust: Develop trust in yourself and your feelings.
- Non-Striving: Embrace the idea that by doing nothing, everything is done.
- Acceptance: See things as they truly are in the present moment.
- Letting Go: Release attachment to thoughts and feelings.
How to Practice Mindfulness
The practice itself is straightforward. Start by setting a timer for five minutes. Sit comfortably, close your eyes, and focus on your breath. Feel the breath moving in and out through your nose. Notice how your mind wanders, how thoughts arise and lead to other thoughts. Each time you realize you’ve become distracted, gently return your focus to your breath. This simple act of returning strengthens your control over your mind.
Our thoughts often pull us in different directions, causing stress and discomfort. Mindfulness allows us to observe our thoughts and feelings without being swayed by them. Initially, you may find your mind busy with chatter. Over time, you’ll realize you have the power to notice without reacting, reducing emotional stress and physical tension.
When you’re comfortable with five minutes, extend your practice to ten or twenty minutes or more. Longer practice sessions allow you to explore a space beyond thought—a space of pure energy and potential. Deepak Chopra, M.D. (author of Ageless Body, Timeless Mind and Unconditional Life) describes this inner space as a “void of pure possibilities,” where profound healing can occur.
Are you ready to begin? Dedicate at least five minutes each day to sitting quietly and focusing on your breath. Enjoy your practice!