The Beginners Guide to Mindfulness

Mindfulness is a present-centred process of observing your thoughts, emotions, and physical sensations as they come and go, without interpretation or judgment. Research suggests that practicing mindful meditation can benefit your psychological and physical health. There are a number of different meditation exercises you can do that help increase your mindfulness. You can try the exercise below to get you started.

Start by positioning yourself in a straight posture. Roll your shoulders back, place your feet firmly on the ground and wriggle your toes.

Draw yourself into the present. Notice three things you see (e.g. book on the desk, (blue carpet, curtain) and two things you hear (e.g., sound of air conditioner and dog barking at a distance). Now close your eyes. Notice your breathing. With each breath notice your lungs filling up with air and then emptying out. Focus on your stillness.

Then ask yourself: "What is going on with me at the moment?"

Simply allow yourself to observe whatever happens. Label what goes through your mind. For instance, you may label “that’s a sad feeling”, or “that’s a painful memory.” Allow yourself to simply observe with curiosity while maintaining a sense of detachment. After labelling each feeling or thought, then just allow them to drift or float away. You may find it helpful to imagine leaves on a stream, balloons, or sushi train carrying your observations away.

Besides thoughts, feelings, images, there may be sounds you hear, bodily sensations that you are aware of. Notice each thought, feeling, sensation and let it float away. If you find yourself getting caught up or elaborating on thoughts or memories, return your attention to the rhythmic nature of your breathing.

Open your eyes and gently redirect your attention to your external surroundings. Notice three things you see, two things you hear. Move your shoulders up and down. Stretch your arms and wiggle your toes. Notice your body that you can move and control .

Mindfulness can improve your wellbeing. With practice you can increase your awareness to the present. Rather than dwelling on the past or worrying about the future, mindfulness can bring you back to the present. Incorporating mindful meditation into your daily routine can help you develop mindfulness skills that can help you stay calm and rational, so you can choose how you want to respond rather than automatically and impulsively reacting to situations.