Mastering Mindfulness

What is mindfulness?

Mindfulness is the practice of being fully present and engaged in the current moment without judgment. It involves paying close attention to your thoughts, feelings, bodily sensations, and the world around you. By cultivating mindfulness, you can learn to appreciate the richness of each moment, reduce stress, and improve your overall well-being.

There are three primary techniques to beginning mindfulness practice. In order to begin, carve out some time and create a safe space yourself. Even just one minute of mindfulness can be a great introduction if you’re unfamiliar with or hesitant to begin. Over time, as you feel more comfortable, add to your time and remember to release any pressure, judgments, or expectations of yourself or the practice. 

Also, note that it is natural for your mind to wander. When it does, let go of the interruption by returning to the tool. Your eyes can be closed, or if that is not comfortable, relax your eyes on one spot. Make sure the body is comfortable. For some, sitting in a chair is more comfortable. For others, sitting on the floor or even lying down can be most comfortable. Whichever position feels right for your body is the best way to begin to practice mindfulness.

Follow these steps to build awareness, decrease stress, bring attention to your breath, and ease your negative thoughts:

1. Observe your breath
Without changing anything, notice your breathing. Feel your inhales and your exhales. Notice the natural expansion and contraction of your body as you breathe. After a few moments, begin to slow your breathing down, calmly lengthening the inhalations and exhalations again, simply observing your breath and how it feels.

2. Focus your mind on a word/words that help to anchor, ground, centre, inspire, or uplift you

Examples include: 

• Peace
• Let go
• I am
  

Keep repeating the word to yourself to increase the benefits of this mindfulness-based stress reduction practice and to make sure your mind remains centred.

3. Body scan
The mindfulness exercise of body scanning helps to bring awareness to parts of the body, scanning from the top of the head to the tip of the toes. Here’s an example of a body scan: Become aware of your head. Feel your head. Become aware of your face. Feel your face. 

Become aware of your neck, throat, and shoulders. Feel your neck, throat, and shoulders. 

Travel down the entire body with the intention of awareness, observation, and feeling without judgments

Try all of the techniques, and whichever one you connect with most, practice it consistently for a period of time. For those who are new to practicing mindfulness, know that with consistency, the experience will gradually come with more ease. As you become more comfortable, you will begin to notice stronger effects and be able to increase your mindfulness time.  

That said, even if you are practicing mindfulness regularly, some days will be more difficult than others. Note any differences that you experience after the practice and throughout your days. The more you practice mindfulness, however, the easier it will be to calm your mind, remain present in the moment, and support your own mental health.

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