Mindfulness 101

There’s no one-size-fits-all definition for mindfulness, but experts agree it involves being present in the moment. With roots dating back to ancient times, philosophers like Epictetus encouraged the practice of embracing what is centuries before the term “mindfulness” was coined. At its core, mindfulness is a combination of stillness, awareness, and calm. It’s resisting the urge to become overwhelmed with thoughts of the future and refusing to dwell in the past. Mindfulness can encompass a variety of breath and meditative techniques, but its focus is simple – just be. If you’re looking to be more mindful, you’re in luck – we’ve compiled a crash course just for you.

 

Position Yourself

You can practice mindfulness anywhere, but it may help to get comfortable first. You may be seated or lying down, but ensure all physical obstructions are removed so that your attention is not easily diverted.

 

Relax

Close your eyes. Rest your mind. Inhale. Exhale. Repeat.

 

Breathe

Focus your energy on taking breaths for as long as you can. Breathe in through your nose and out through your mouth, paying special attention to the sensations you feel and your body’s movement. This exercise in awareness reduces stress and blood pressure and increases relaxation.

 

Release the Tension in Your Body

Start with your face, and work your way down, releasing the tension in each muscle group in your body. Allow your muscles to relax and let go. Feel the weight of tightened muscles leave your body as you loosen.

 

Cease Judgment

Refraining from judging yourself and others is a major key to mindfulness. Though judgment calls can aid us in everyday life, being quick to judge is stressful. Analyzing, approving, and disapproving our actions and the actions of others can create a burden too great to bear. Try suspending all critical thoughts while practicing mindfulness. You may find yourself more relaxed and at ease.

 

After completing these steps, you’re well on your way to mastering mindfulness. Read more about the practice here and share your secrets to maintaining mindfulness below!