Mindfulness 101: Tips for Absolute Beginners

Mindfulness is a powerful practice that can help you reduce anxiety and stress, increase memory and focus, and even bolster your empathy and compassion.

So, the question is: How do you practice it?

There are a lot of misunderstandings out there about the practice of mindfulness, particularly as it has become commoditized and packaged in app format.

If you want to practice mindfulness, here's what you should know.

What is Mindfulness?

In a nutshell, mindfulness is being fully present in the current moment. You're not worrying about the future or concerning yourself with the past. You are just existing with what is right here and right now.

Although mindfulness sounds simple as a concept, the practice of it is pretty foreign to the way we actually think.

According to a study by Harvard University researchers, people spend nearly 47% of their waking hours thinking about something other than what's in the present moment.

But while we spend a lot of our time not being mindful, it's important to remember that we all experience mindfulness. Think of the last time you entered a flow state and was fully immersed in a particular task, whether it was writing an article or creating some form of art.

That was mindfulness.

When cultivated intentionally, mindfulness has a huge list of benefits, too. For example, mindfulness meditation practices have been associated with:

• Reduced stress
• Reduced anxiety
• Enhanced performance
• Increased awareness
• Increased empathy
• Better focus and memory

What isn't Mindfulness?

There are plenty of misconceptions about mindfulness, despite the fact that many of us practice some form of it daily. Here are some myth-busting facts about the practice of mindfulness.

• Mindfulness is free. You don't need a fancy meditation app or course to practice it. It's available to anyone at any time for any reason.
• Mindfulness is not pseudoscience. Despite the perception of mindfulness as the domain of woo-woo hippies, there is a robust and growing body of scientific research proving its benefits.
• Mindfulness doesn't require you to change. You don't need to move to a remote cave or join a monastery to practice mindfulness. As mentioned earlier, any person can practice intentional mindfulness.
• Mindfulness is not exotic. Although many Eastern traditions focus on mindful practice or philosophies, mindfulness itself is a common part of the human experience.
• Mindfulness is about every moment of your life. There's a perception that mindfulness is a specific practice, like yoga, that requires a special place, time, or attention. That's not true at all -- we can practice mindfulness during any part of our waking day.

All of this is to say that mindfulness is your right as a conscious person. You don't need to purchase an app subscription or head to an expensive meditation retreat to get it.

You just need to show up a little every day, cultivate mindfulness across your life, and keep at it over time.

How to Practice Mindfulness

Although we have the ability to incorporate throughout our day-to-day lives, there are certainly specific intentional practices that can help cultivate your ability to stay mindful.

Here's just one simple practice to get you started.

1. Get in a comfortable seat. It helps if your hips are situated above your knees, so consider sitting on a pillow or folded blanket.
2. Close your eyes. If it feels comfortable, feel free to close your eyes to help tune out any visual distractions in your environment.
3. Breathe. Take slow and intentional breaths in and out of your nose. Try not to change the rhythm of your breath too much -- just let it be as it is.
4. Notice. Try to notice where you feel the breath the most. For example, bring your attention and focus to the belly as it expands and contracts with the rhythm of your inhales and exhales.
5. Forgive. Inevitably, your mind will wander to something else. This is completely normal, and, in fact, is the key to the practice. Instead of judging yourself, just notice that your attention has wandered and gently shepherd it back to the breath.

Although this is a tried-and-true method for cultivating mindfulness, attention, and focus, it's far from the only practice.

For example, you can practice mindfulness while going on walks, making sure to notice and feel each and every step as you go about your path. You can also practice mindfulness while listening to music or washing the dishes. Make these tasks the center of your attention. When you focus wanders, just bring it back to the anchor.

The most important part of mindfulness is to be gentle with yourself. When you first start, you can no more will your mind to stop wandering than you can will your heart to stop beating. A wandering mind is completely normal and human!

However, with time and intentional practice, you can sharpen your focus and hone your ability to hold attention. And that, as you might find, is a true gift to yourself that will resonate across all areas of your life.

Happy practicing!