How To Start: Practicing Mindfulness
Practicing mindfulness helps us see the world around us. Not necessarily as we want it to be. But as it is offering itself to us. By letting go of our storylines and beliefs, we see. We experience. And accept. Not just the world, but ourselves, as we are – instead of what we believe or want to be.
If one would want to start practicing mindfulness…
…they should start by: practicing mindfulness. So let’s!
Set a timer for 5-10 minutes. The duration can be extended in later practices.
It’s OK to start small. Tip: try to find a gentle tone that’ll mark the end of the practice.
one:
Sit down with the back upright. You can sit on the floor or on a chair, whichever makes you more comfortable.
two:
Take a few deep full breaths: in through the nose and out through the mouth.
three:
On an out-breath, close your eyes. Notice the weight of your body.
four:
Let in the sounds that surround you. Notice them but try not to think about them.
five:
Shift the focus on your natural breath (wherever you feel it in the body).
It’s happening on its own: in and out through the nose.
six:
Count from 10 to 1 (to accompany each breath).
10: breathe in. 9: breathe out. Once you reach 1, you can start with 10 again.
seven:
Notice when the mind wanders away. Note it by gently saying: THINKING. Try not to judge – the mind WILL drift away. That’s OK.
Softly return the attention back to the breath and continue counting from where you left off. Or start again with 10.
eight:
Once the timer runs out, redirect your attention to the sounds that surround you.
nine:
Gently open your eyes. Notice if you feel any differently.
Congratulations, you’ve just practiced meditation!
Try and bring this feeling into your day.
This exercise is a simplified version of »Mental Noting«, a traditional meditation technique. Over time and by practicing daily, our ability to focus and to notice seeps into the rest of our day. We see more easily when we don’t get distracted by thoughts and emotions: we start to become more mindful. I wholeheartedly believe there is no greater gift than teaching someone to meditate. Maybe someday you’ll expand on your practice and will even want to share it further.
“In mindfulness one is not only restful and happy, but alert and awake.
Meditation is not evasion; it is a serene encounter with reality.”
― Thich Nhat Hanh, The Miracle of Mindfulness
P.S.:
If you’ve found a bit of peace within the exercise, consider practicing it daily!
You can find a far more experienced teacher, but I’ll still gladly help anyone
with the first steps to pass on what I’ve learned from 4 years of daily practice.
Don’t hesitate to reach out.