Path to Mindfulness
Enveloped in the hectic pace of our daily lives, it is rare that we take the time to put aside our agendas and surrender to the enjoyment of the present moment. Instead, we surrender to a mind full of to-do lists, tasks and worries.
A full mind is typically an unhappy mind. We are distracted so much by our thoughts that we are rendered incapable of experiencing happiness in the moment. We anxiously dwell on things that happened, creating unnecessary personal suffering.
How do we turn this around?
It’s all about taking a few moments a day to be present, mindful. It offers an absolute reprieve from suffering. For in the present, experiences and emotions of the past and worries of the future cease to exist. All that is left is the beauty of the very moment you are experiencing.
You can do this by taking a few moments each day to integrate Mindfulness. Simply put, Mindfulness is all about paying attention, on purpose, in the present moment, without judgment. Observing reality as it is, not as you would like it to be.
Research demonstrates that Mindfulness can:
Lift our mood by increased feelings of happiness, peace and clarity
Reduce stress, anxiety and feelings of depression
Strengthen our immune system
Improve our brains ability to process information
Reduce brain related ailments of old age
With just a few minutes a day, you can make the transition from Mind Full to Mindful and start enjoying the mind/body benefits. Try incorporating these 3 quick exercises into your day:
Exercise 1: One Minute of Mindfulness
For the next 60 seconds, focus all your attention on your breathing. Leave your eyes open and breathe normally. Be ready to catch your mind from wandering off (because it will) and return your attention to your breath whenever it does so.
This exercise can be done throughout the day to restore your mind to the present and is the foundation of a correct mindfulness meditation technique.
It takes some people many years of practice before they are able to complete a single minute of alert, clear attention so be patient.
You can’t fail at this exercise, you can only experience it.
Exercise 2: Conscious Observation
Pick up an object that you have lying around. Any object will do. Hold it in your hands and allow your attention to be fully absorbed by the object. Don’t assess it or think about it, or study it intellectually; just observe it, without judgment, for what it is.
You may feel a sense of heightened awareness during this exercise. Conscious observation can really give you a feeling of “being awake”.
Notice how your mind quickly releases thoughts of past or future, and how different it feels to be in the moment.
You can also practice conscious observation with your ears rather than your eyes. Many people find that mindful listening is a more powerful mindfulness technique than visual observation.
Exercise 3: The Ten Second Count
In this exercise, rather than focusing on your breath, you just close your eyes and focus your attention on slowly counting to ten. If your concentration wanders of, start back at number one!
For most people, it goes something like this…
“One…two…three…do I have to buy milk today or did John say he’d do it? Oh, whoops, I’m thinking.”
“One…two…three…four…this isn’t so hard after all… Oh no….that’s a thought! Start again.”
“One…two…three… now I’ve got it. I’m really concentrating now…”
These mindfulness exercises are designed to develop your ability to stay in the present moment and are a great way to improve concentration. As you practice these exercises, you are strengthening and training all the right mental muscles that will keep you Mindful to avoid being Mind Full.
