Mindfulness Overview:
What is Mindfulness?
Mindfulness is the intention to pay attention to all phenomena as it arises in the present moment (and moment-to-moment thereafter) non-judgmentally. It is a simple practice, yet one that must be practiced and cultivated with discipline and patience, as compared to developing muscles in the body, by repetitively and dedicatedly exercising those muscles. It is only by committing to a mindfulness practice that we will yield the exponential benefits.
Why practice Mindfulness?
When, how long and Where to Practice?
Formal mindfulness meditation practice can be practiced anytime during the day, yet it is suggested to pick a time either early in the morning or evening when we will not be distracted and make this our regular daily practice time. Approximately 20-45 minutes is recommended on a daily or 2X/daily basis. However, if we only have 10 minutes, that is also fine; the key here is consistency. We can also add mini-moments of formal mindfulness meditation practices during our busy day; anywhere between 1-10 minutes will work just fine either during a lunch break, in a quiet office or in the car or park, etc.
Formal practice is typically experienced while sitting either on the floor (on a cushion) or a chair in a quiet room or space outdoors. We want to invoke an awake state, by sitting with an erect yet relaxed spine, head slightly tilted downward and hands resting on the lap or thighs with eyes closed or slightly open and softly gazing downward. From here, we intentionally relax the body and simply notice what arises moment-to-moment without changing anything. It is totally natural for thoughts and feeling states to arise and that is OK. Simply allow them to come and go and bring our attention gently back to the present moment. We can use the breath as an anchor point - breathing in and out and noticing the accomodating sensations at the nostrils or at the belly. Be patient and gentle with ourselves during this process. The more we can sit with ourselves, we will begin to see changes in becoming more and more mindful. We have to trust the process!
Informal mindfulness practice can be experienced in all waking moments, which include simple, typical daily tasks such as brushing teeth, taking a shower, studying, working, driving, cooking, making tea, eating, talking, listening, browsing the web, texting, walking, dressing, opening a door, picking up the phone and all other moment-to-moment experiences - we are simply allowing a space of being with the experience - whatever it is - as fully and present and non-judgmentally as we are able.
Essentially, the daily practice of formal mindfulness meditation lays the foundation to develop the skills needed to integrate mindfulness, spaciousness, present awareness into our daily lives as we experience more and more a noticing, observing, witnessing of the quality of our breath, mental and emotional states, sensations in and around the body, and how we relate to our inner and outer world.
What is Mindfulness?
Mindfulness is the intention to pay attention to all phenomena as it arises in the present moment (and moment-to-moment thereafter) non-judgmentally. It is a simple practice, yet one that must be practiced and cultivated with discipline and patience, as compared to developing muscles in the body, by repetitively and dedicatedly exercising those muscles. It is only by committing to a mindfulness practice that we will yield the exponential benefits.
Why practice Mindfulness?
- To feel awake, alive and vibrant in all experiences - inner and outer
- To develop awareness of our states of being, experientially rather than conceptually
- To develop authentic relationship with experiences we encounter - inner and outer
- To develop choice awareness from a space that allows more wisdom and compassion
- To develop meta-cognition - the awareness and understanding of one's thought processes
- To increase neuro-plasticity in areas of the brain that promote overall 'mind-heart-body' well-being
When, how long and Where to Practice?
Formal mindfulness meditation practice can be practiced anytime during the day, yet it is suggested to pick a time either early in the morning or evening when we will not be distracted and make this our regular daily practice time. Approximately 20-45 minutes is recommended on a daily or 2X/daily basis. However, if we only have 10 minutes, that is also fine; the key here is consistency. We can also add mini-moments of formal mindfulness meditation practices during our busy day; anywhere between 1-10 minutes will work just fine either during a lunch break, in a quiet office or in the car or park, etc.
Formal practice is typically experienced while sitting either on the floor (on a cushion) or a chair in a quiet room or space outdoors. We want to invoke an awake state, by sitting with an erect yet relaxed spine, head slightly tilted downward and hands resting on the lap or thighs with eyes closed or slightly open and softly gazing downward. From here, we intentionally relax the body and simply notice what arises moment-to-moment without changing anything. It is totally natural for thoughts and feeling states to arise and that is OK. Simply allow them to come and go and bring our attention gently back to the present moment. We can use the breath as an anchor point - breathing in and out and noticing the accomodating sensations at the nostrils or at the belly. Be patient and gentle with ourselves during this process. The more we can sit with ourselves, we will begin to see changes in becoming more and more mindful. We have to trust the process!
Informal mindfulness practice can be experienced in all waking moments, which include simple, typical daily tasks such as brushing teeth, taking a shower, studying, working, driving, cooking, making tea, eating, talking, listening, browsing the web, texting, walking, dressing, opening a door, picking up the phone and all other moment-to-moment experiences - we are simply allowing a space of being with the experience - whatever it is - as fully and present and non-judgmentally as we are able.
Essentially, the daily practice of formal mindfulness meditation lays the foundation to develop the skills needed to integrate mindfulness, spaciousness, present awareness into our daily lives as we experience more and more a noticing, observing, witnessing of the quality of our breath, mental and emotional states, sensations in and around the body, and how we relate to our inner and outer world.