We live in busy times, and it's easy to become stressed over the smallest things. With endless doomscrolling, demands, comparisons, and notifications, it's no wonder many of us long for a moment of peace. Yet, how much of your time do you spend in the present moment? Far too many of us think back over the past or start planning endlessly for the future. The answer? Learn how to practice mindfulness and ground yourself firmly in the here and now.
When you hear the word 'meditation,' a key part of mindfulness, you might panic or roll your eyes. Yes, it's time-consuming to master, but it's certainly not impossible! Mindfulness meditation can take your well-being and headspace to a new dimension. In this guide, let's explore more about mindfulness, how to practice it, and where to start. We'll also use interesting insights from best-selling books on the subject, such as 'Meditations' by Marcus Aurelius.
Wait, what is mindfulness?
Before we jump into the hows and whys, let's talk about what mindfulness actually is.
Put simply, mindfulness is all about being present in the moment. It allows you to be fully engaged with what you're doing, thinking, and feeling without any judgment or need to act. It's like giving your brain a mini vacation from its usual cycle of planning, worrying, or rehashing the past. Be honest, it's something you do occasionally, right? We all do!
Mindfulness has roots in ancient Buddhist traditions but has since evolved into a widely accepted approach to mental well-being, embraced by modern psychology. In fact, Jon Kabat-Zinn, author of 'Wherever You Go, There You Are,' is widely considered the person responsible for bringing mindfulness to the masses.
The practice encourages you to notice your thoughts and feelings as they arise, letting them pass like clouds in the sky rather than getting swept up in the storm. This non-reactive awareness can reduce stress, improve focus, and foster greater emotional resilience.
Does it happen overnight? No, but learning mindfulness skills isn't that difficult, either.
What's the difference between mindfulness and meditation?
Mindfulness does include meditation, but it's not all about it. Meditation is a formal practice, often done sitting quietly, where you focus on a specific anchor — like your breath, a mantra, or even a visualization. Mindfulness, on the other hand, is more like a way of life. You can practice it while washing dishes, walking the dog, or savoring your morning coffee.
However, combining mindfulness and meditation can bring fantastic results. Mindfulness meditation can cement the here and now into your mindset, bringing exceptional benefits to your life.
In fact, in their best-selling book 'Mindfulness: A Practical Guide to Finding Peace in a Frantic World,' Mark Williams and Danny Penman explain how simple mindfulness techniques can help push away negative emotions and thought patterns, creating balance and calmness in your everyday life.
"We try so hard to be happy that we end up missing the most important parts of our lives and destroying the very peace that we were seeking."
The benefits of mindfulness
Speaking of benefits, let's explore them in more detail.
Stress reduction: Stress is a worldwide issue. If you're feeling overwhelmed, mindfulness helps you step out of autopilot and respond to stress with a cool head instead of a panic button. Over time, reduced stress may also help with symptoms of depression, albeit with medical help if necessary.
Better focus: If you're always multitasking and rushing from one thing to another, mindfulness trains your brain to stay present, making it easier to concentrate on one thing at a time. Of course, this also reduces the chances of burnout.
Improved mood: Studies show that mindfulness can boost your happiness levels and even reduce symptoms of anxiety and depression.
Enhanced sleep: When you have an endless to-do list, sleep can be a tricky beast. However, mindfulness can help you wind down, making it easier to drift off and stay asleep.
Stronger relationships: By being present, you're better able to connect with others, listen actively, and nurture meaningful bonds.
Increased self-awareness: Practicing mindfulness helps you understand your thoughts and emotions better, leading to more thoughtful decisions and, let's be honest, fewer regrets!
Boosted creativity: Learning mindfulness skills is a way to declutter your mind from all the useless junk sitting around waiting to sabotage your day. Clearing mental clutter gives your creative juices room to flow, perfect for solving problems or thinking outside the box.
Physical health perks: From lower blood pressure to a stronger immune system, mindfulness isn't just good for your mind; it's great for your body, too.
Some experts also believe that using mindfulness regularly can help you tap into your psychic abilities. In fact, Dr Joe Dispenza explains this in his best-selling book 'Becoming Supernatural.' Dr Dispenza uses insights from neuroscience and quantum physics to explain his theory, helping you achieve a higher state of consciousness over time.
"When you choose to prove to yourself how powerful you really are, you have no idea who you will be helping in the future."
Getting started with mindfulness
The first step to implementing mindfulness exercises into your everyday life is simply making the decision to go for it. If you've done that, you're already on the right path!
In honesty, implementing mindfulness into your life doesn't have to feel overwhelming or involve a huge shift in your routine. It's simply about recognizing the need to prioritize your health and well-being with small habits that have a huge impact on how your body feels and how you perceive the world around you.
So, how can you get started?
Setting intentions
Before diving in, take a moment to think about why you want to practice mindfulness. Are you looking to reduce stress? Feel more present in your daily life? Improve focus? Your intention doesn't have to be anything too deep; it just needs to resonate with you. Writing it down or keeping it in mind can help anchor your practice, especially on those “meh” days when everything feels like a chore.
Think of your intention as your “why.” It's what will keep you coming back, whether you're meditating for five minutes or just taking a mindful pause during your day.
Creating a suitable environment
Mindfulness can happen anywhere, but it's useful to have a dedicated space to help you focus your mind. Find a spot that feels calm and comfortable. It could be a cozy corner, a spot by the window, or even a quiet area in the park.
Once you find your ideal spot, here are some tips to make it perfect for your mindfulness meditation practice.
Declutter: Remember, a clear space leads to a clear mind.
Add a touch of comfort: Think cushions, a soft blanket, or even a favorite candle.
Minimize distractions: Turn off notifications, let others know you need a few minutes, and, if possible, keep pets and kids occupied elsewhere.
There is no right or wrong when it comes to creating your ideal mindfulness spot. It simply needs to feel right for you.
Mindfulness techniques and exercises to try in your everyday life
While mindfulness can be as simple as sitting still and thinking about absolutely nothing at all, there are some particular mindfulness practices for intentional focus. These range from just focusing on the action you're performing to a more meditative approach. You can easily integrate many of these exercises into your daily life, and they don't take much time.
Remember, mindfulness is a personal journey that you take for yourself. You don't have to follow any strict rules as long as it works for you. Take a look at the techniques below and see if any call out to you. Then, give them a try and see how they feel, keeping in mind that results may not arrive overnight. Practice makes perfect!
Mindful breathing
When your mind is racing with a million things, it's easy to forget that one of the simplest tools is literally right under your nose – your breath. When you focus on your breathing, you slow everything down, giving you the time to reset your mind. It's a quick way to ground yourself when life feels chaotic. The best part? You don't need any fancy equipment or special skills to try breathing meditation in your daily practice.
Marcus Aurelius talks extensively in his masterpiece, 'Meditations,' about self-reflection and the easiest way to do that is to focus on yourself in the here and now.
"You have power over your mind - not outside events. Realize this, and you will find strength."
For instance, here is a quick and easy meditation practice anyone can do.
The 4-7-8 technique
Breathe in through your nose for 4 seconds.
Hold your breath for 7 seconds.
Breathe out slowly through your mouth for 8 seconds.
Repeat this cycle 4-5 times.
Box breathing
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale through your mouth for 4 seconds.
Hold again for 4 seconds.
As you do this, imagine tracing a box with your breath. Inhale up one side, hold across the top, exhale down the other side, and hold along the bottom.
Diaphragmatic breathing
Place one hand on your chest and the other on your belly.
Take a deep breath in, focusing on making your belly rise while your chest stays still.
Breathe out slowly, feeling your belly deflate.
Repeat.
Try this mindfulness-based stress reduction technique and see how you feel after a few tries. Maybe your high blood pressure will thank you for it!
Body scan meditation
In his best-selling book 'Think Like a Monk,' Jay Shetty talks about his experiences as a monk in India and the UK. He delves deep into the fascinating effects of creating a positive mindset through self-reflection and awareness. Body scan meditation is just one of the tools that can help you achieve your aims.
"When we accept the temporary nature of everything in our lives, we can feel gratitude for the good fortune of getting to borrow them for a time."
Here's how to do it:
Find a comfortable spot: Sit or lie down somewhere comfortable, in a quiet place. This can be your bed, a yoga mat, or even the couch. Just make sure you won't be disturbed.
Start at the top of your head: Close your eyes and take a few deep breaths. Then, gently shift your attention to your head. Notice how it feels — no judgment, just awareness.
Move slowly downward: Slowly guide your focus down your body. Check-in with your neck, shoulders, arms, chest, and so on, all the way to your toes. If you notice tension, physical sensations, or discomfort, just acknowledge it and move on.
Stay present: If your mind wanders (which it will), that's okay. Just bring your attention back to the part of your body you were exploring.
Take a moment: Once you've scanned your whole body, take a moment to notice how you feel. Do you feel lighter, calmer, and more grounded?
Mindful walking meditation
Jay Shetty also talks about the fact you can perform mindfulness meditation anywhere, at any time, even when you’re walking and simply focusing on your breathing. So, you can practice mindfulness while you're outside, getting a little exercise, or walking from A to B as part of your daily routine. However, this type of meditation is not about getting somewhere fast; it's about being present with every step.
"Because the only thing that stays with you from the moment you’re born until the moment you die is your breath. All your friends, your family, the country you live in, all of that can change. The one thing that stays with you is your breath."
Start slow: Choose a quiet spot, such as a park, your backyard, or even your hallway at home. Stand still for a moment, feel the ground beneath your feet, and take a deep breath.
Focus on your steps: As you walk, focus your attention on the sensation of your feet touching the ground. Heel, ball, toe. Notice the rhythm. Are you stomping? Gliding? Maybe somewhere in between?
Engage your senses: Look around. What do you see? Can you hear the rustling leaves or people talking? What can you smell? Take it all in without judgment and give it your full attention.
Keep it short: Mindful walking doesn't have to be a big effort. Five or ten minutes is enough to hit “refresh” on your brain. The key is consistency; try it daily and see how it transforms your mindset.
Mindful eating
In 'Meditations,' Marcus Aurelius talks about gratitude and how this plays a part in happiness. You can weave this into your life the moment you wake up and eat your breakfast.
"When you arise in the morning think of what a privilege it is to be alive, to think, to enjoy, to love …"
After all, how many times have you finished a meal only to realize you didn't really taste it? Sometimes, we're so caught up in our thoughts that we forget to savor our meals. A good solution to this is mindful eating, a way to enjoy your food and practice mindfulness at the same time.
Eat away from distractions: Put down your phone and turn off the TV. Sit somewhere cozy and focus on what's in front of you.
Observe: Take a moment to appreciate your meal, including how it looks and smells and even the effort it took to get it to your plate.
Take it slow: When you take that first bite, slow it down. Notice the flavors, textures, and how the food feels as you chew. Try to chew thoroughly and really let the taste sink in. Between bites, put your fork down. Remember, there's no rush!
How does it feel? Pay attention to how your body feels as you eat. Are you still hungry, or are you just eating out of habit? It's all about reconnecting with your natural hunger cues.
Mindful eating isn't about restrictions or rules; it's about building a better relationship with food and savoring the enjoyment of eating. Your tastebuds will thank you for trying this easy sitting meditation!
Mindful communication
It's easy to believe that relationships require little effort if they're meant to be, but in 'Peace is Every Step,' Thich Nhat Hanh explains how being fully present is a critical step to maintaining close connections. He talks about the interconnectedness of everything and everyone and the vital importance of compassion toward ourselves and others.
"When you begin to see that your enemy is suffering, that is the beginning of insight."
Within that, mindful communication is all about staying present, listening attentively, and responding thoughtfully. All too often, we either don't listen or we say something that other people misunderstand. Here's how to right that wrong.
Pause before you speak: Ever sent a text you wish you could unsend? Or blurted out something you instantly regretted? A mindful pause can save you. Take a breath. Ask yourself: “Is what I'm about to say helpful, kind, or necessary?” If the answer is no, maybe it's better left unsaid.
Really listen: Instead of waiting for your turn to talk, focus entirely on the other person. Nod, make eye contact, and let them know you're there with a simple “mhm” or “I see.”
Focus on empathy: Try to step into the other person's shoes and acknowledge their feelings or perspective. Empathy doesn't mean you have to agree with everything; it just means you care enough to try.
Speak with intention: Mindful communication isn't about saying less; it's about saying things that matter. Remember, your words have weight, so use them wisely.
Be mindful of your body language: Your body can sometimes speak louder than your words. Make sure your body language isn't showing negativity, such as crossed arms, glancing at your phone, and avoiding eye contact. Stay open and engaged.
Accept silence: Conversations don't need to be a constant stream of chatter. Pausing to reflect or just sitting quietly with someone can be a form of mindful connection. Don't be afraid of silence.
Give yourself a break: You're not going to get it right every time. Sometimes, you'll interrupt or say the wrong thing, and that's okay. Being mindful also means being kind to yourself. Apologize if needed, learn from it, and move on.
Become a mindful master with Headway
Life isn't for living in the past or the future; it's for enjoying the present moment. While it's normal to reminisce about pleasant memories, it's not useful to sit ruminating over regrets. Similarly, it's good to plan for the future and have dreams, but constantly living your life in a time that's not arrived yet isn't healthy either. There's so much happening around you, and you're missing the good stuff!
Learning to harness the power of mindfulness takes time and effort, but it's more than worth it. Try the exercises we've talked about and see which works best for you. Remember, this is a personal journey; what works for your friend might not work for you, but something out there will. In fact, why not try the Headway app, which is full of inspiring and motivating advice from the world's best-selling authors, such as Marcus Aurelius and today's viral sensation, Jay Shetty?
In just 15 minutes, you can read or listen to summaries of the world's top books on self-reflection, mindfulness, self-care, and more. Over time, you'll build your personal toolkit to keep your mind in the present moment, enjoying all the wonder the world around you has to offer. Download Headway today and start your mindfulness journey with intent and positivity!
