Our minds can be restless like butterflies, flitting from one thought to another, rarely settling in the present moment. When our thoughts are constantly wandering, we may find ourselves having difficulty focusing on tasks, savoring good moments, or fully appreciating our lives.
Mindfulness can be an amazing gateway to lead a more peaceful and joyful life. It is a way to be fully present in the moment, aware of our bodies, our thoughts, and our surroundings. Mindfulness is not about perfection or suppressing the natural tendency of the mind to wander. Rather, it is the practice of gently noticing when our attention has drifted away from the present moment and bringing it back with kindness and compassion.
One way to practice mindfulness is through meditation. Here are some easy steps to get your started, and will only take minutes a day:
- Find a quiet place to sit where you will not be disturbed.
- Sit with your spine straight, your shoulders relaxed and your eyes closed.
- Begin to focus on your breath. Feel each breath as it enters and exits your body. Feel the rise and fall of your abdomen with each breath.
- As you focus on your breath, it is perfectly normal for your mind to wander. If this happens, simply acknowledge your thoughts and direct them back to your breathing. This may happen quite a bit as you get started so don’t be discouraged. This is perfectly normal and will improve with time and practice.
Start with 5 minute a day and work up as you feel comfortable, or as you have the time.
Set a routine to help you remain consistent in your practice.
Meditation is not the only way to practice mindfulness. It can be easily incorporated into your everyday activities.
Here are some examples:
Brusing your teeth: feel the toothbrush in your hand and pay attention to the sensations of its bristles on your gums. Notice the taste of the toothpaste.
Washing the dishes: Listen to the sound of the water coming from the faucet and feel the water touching your skin. Listen to the water running down the drain.
Walking: Be aware of the sights and sounds around you. Listen to the birds, look at the leaves on the trees, feel the ground beneath your feet and the movements of your body as you walk. Soak in the beauty that surrounds you.
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When we’re mindful, we’re more alive to the world around us. We experience greater joy, compassion, and understanding. We’re also better equipped to handle stress and adversity.
Mindfulness is a gift that we can give to ourselves and to the world. It’s a way to connect with our true nature and to live more fulfilling and compassionate lives. I encourage you to give it a try for yourself and see how it can benefit your life.
The Light That Keeps You Up at Night