How to Get Started with a Mindfulness Practice

If you are dealing with many stressors in your life and feeling overwhelmed from time to time, you may have come across a suggestion to start a 'mindfulness' practice. First of all, what is mindfulness? It is a concept describing a state where we pay full attention to the present moment. We don't obsess about the past, we don't worry about the future, we are just focused on the present, in the here and now.  Even further, we try to clear our mind of thoughts and activity for stretches of time when we can just 'be' rather than 'do.' We observe our internal experiences without judging them or trying to change them. Many people achieve this state of mindfulness through meditation.

As I've mentioned recently, there are many confirmed benefits of regular meditation or mindfulness practice. If you want to get started yourself, here are a few pointers:

• Find a quiet space where you won’t be distracted.
• Sit down however you want, as long as it’s comfortable (but don’t get too comfortable and fall asleep!). 
• Set a time goal on your watch or phone so you don't have to worry about checking the time as you go. You can begin with three or five minutes at first and then gradually go longer if you wish. If don't, that's ok too: any amount of time spent meditating will still have a positive impact.
• Close your eyes and direct your full attention to your breath. Notice sensations tied to it and the air goes in and out of your body.
• If your mind wanders, just come back to your breath. Observe your thoughts, feelings, and any sensations without doing anything about it. Observe your thoughts like leaves floating down a stream. No matter where your mind goes, just notice it and come back to your breath and the present moment. 

The more you practice the easier it will get. Just notice your sensations, come back to your breath, and enjoy!  And if you don't want to do all of this on your own, I recommend checking out the Google Play or App Store for popular apps such as Insight Timer, Breathe, and Headspace.