Mindfulness Meditation 101

"Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgementally...in the service of self-understanding and wisdom.” Jon Kabat-Zinn

Mindfulness means being present with whatever is; good, bad or otherwise. The reason mindfulness is so beneficial on this journey towards a balanced life is because planting yourself in the present allows you to have a richer daily life experience.

Mindfulness allows you to be fully present with anyone in your company (family, friends, coworkers), it allows you to pay attention to the beautiful trees on your next walk, and enjoy every bite of that cake with pure bliss.

Mindfulness also allows you to process those harder thoughts and emotions without the need to react to them, or judge them, or convince yourself you are good, bad or otherwise for having them. It allows you to differentiate between the thoughts that serve you and the ones that don't. That pesky brain of ours is almost childlike in how it throws out randomn thoughts, mindfulness helps us discern the ones we can use, and smile at the ones we can't with the same gentle understanding we would a young troublemaker.

Mindfulness helps you be more "tuned in" to your mind and your body. It allows to you better understand how you truly feel after you go for a big run or indulge in a big burger and adjust your practices based on what feels best, what feels the most balanced.

Just like everything in the world you want to "get good at," we have to practice mindfulness, and one of the most common ways to do that is meditation.

There are about as many ways to meditate as there are words in this guide. A lot of them are more formal practices with longer sit times, meditation cushions, incense and tea.

Traditional practice is wonderful and certainly has its place in our balanced lives. It’s often how many people (including myself) begin a meditation practice, allowing the benefits to soak into your bones and become a habit.

But traditional practice isn’t the only way to learn how to find balance in a busy life. In fact, if you’re someone who struggles with meditation, traditional approaches might do more harm than good.

You might convince yourself you’re “not good” at meditation and give up entirely. Or, like me, you may find that your practice comes and goes, never fully sticking.

What I’ve come to find is that 2 minutes of meditation can impact your life as much as 20—or even as much as a 2-day retreat. No soft music or candles required.

If you'd like to try a bit more of this mini-mindfulness approach. Here are some simple and sustainable Mindfulness 101 practices to help you do that.

Try each one with a timer set for 3-7 minutes, and if that doesn't work try 2. The growth is in the practice, not the outcome so go easy on yourself at first.

All of these options start with finding a comfortable spot, one where you aren't overly distracted by the position of your body (for example, if you have a bad back barking at you, don't sit in a position that makes it act up, lay on the floor instead). Close your eyes or find a nice soft gaze (like you're looking at something blurry) and try one of these:

Breath Count

Tune into your breath and count your inhales and exhales. Inhale 1, exhale 2, count all the way up to ten and back down again. That's it, congratulations you're meditating!

Breath Feeling

Focus on what it feels like to breathe in your body. Can you feel a rise and fall of your chest, does your belly expand and then sink back towards your spine? Do your collar bones expand and your shoulders drop? How does the air feel as it leaves your nose?

Word Focus

Focus on a word that has some meaning to you. Breathe in and repeat the word in your mind, breathe out and let it go.

Body Scan

Bring your attention and breath to your toes. Then work your way up the body with your attention and breath, stopping at each major point like your ankles, knees, belly, chest, throat, etc. Do this all the way up to the top of your head. If you have an extra 5 minutes, do the same thing back down the body again. Give extra love and breath to any sticky spots (mentally or physically).

Sound Meditation

Focus on any and all sounds around you as if you've never heard them before. No reaction, no judgement, just listen to the sounds. This is a great one to try in your car (eyes open, please :)). Turn off the radio and simply tune in to the sounds of the engine, blinker, etc. and any bonus sounds like rain.

Walking Meditation

Take a slower walk than you're used to. Focus on every step. Pay attention to the nature around you. Try to see it as if you've never seen it before. Slow down your walk even more, feel every bit of bone in your feet as you they touch the ground. You might add to this practice the words, "just this" in your mind as you walk. Just this tree, just this step, just this...

Take 5 Transition

One of my all time faves, take 5 minutes during a significant transition time in your day (morning, after the kids are off to school, in your car before or after work) and practice one of the above meditations for 5 minutes before you move into the next part of your day.

Huge disclaimer, even if you only practice for 3 minutes, it is inevitable thoughts that aren't part of what you're practicing will arise. Acknowledge that thought, smile at it, and allow it to pass without judgement or reaction.

Ready to take your mindfulness practice to the next level?

Here are my two most favorite mindfulness books:

Wherever You Go There You Are - Jon Kabat-Zinn

The Miracle of Mindfulness - Thich Nhat Hanh
 

There you have it! You've officially learned Mindfulness Meditation 101. Easier than you thought? Yes. But equally as hard to put in to practice? Also yes.

That's why we're here to support each other. Come back to any of my Balanced Mind blogs when you need to be reminded of the absolutely immense benefits of even a short practice. You've got this, we've got this. I am honored to share this endless journey with you, to find joy and growth in the pure and simple practice.