Mindfulness is the act of being aware of our present experience in real-time.
Normally people start processing inside their minds what they experience, creating perceptions. At its core, mindfulness puts our attention towards the present moment, with kindness, empathy and interest. This continuous act of being in the present moment with interest is called ‘simple knowing’.

Mindfulness And Simple Knowing

Mindfulness can be practised to:
<ol>
<li>Manage pain, anxiety, stress, or mood swings.</li>
<li>Provide the body and mind an oasis of calm in between a hectic lifestyle</li>
<li>Reduce suffering, distress and trauma caused by pain and depression, along with the negative emotions that come with life-threatening diseases.</li>
</ol>

One Medicine Many Cures

Mindfulness opens up a space inside our minds that helps us respond to outside situations with ease, instead of just reacting impulsively. 
We become aware and are able to detect our default setting, which is our ‘driven-doing mind’, and catch hold of it before any impulsive reaction is acted upon. It also helps us arrest our cycle of negative thoughts.

The Space Inside Us

Stop the rush of the mind from planning the day and simply take some slow, deep breaths.
While falling asleep at night, set an intention to ‘see’ the morning experience as soon as you wake up. As soon as you realize you are awake, notice the smells and sounds of the morning, checking up your mind, body, breath and energy levels. Do not rush towards the smartphone.

Start Your Day With Mindfulness

Mindfulness can be applied to any task, by paying your full attention and gentle interest. 
Even the taste of your breakfast will be different if you pause and savour it. You can also pay attention to your body sensations, moods, thoughts as the day goes by.

Mindfulness And Your Daily Tasks

Mindfulness is more difficult than it sounds as our attention is gone in a few seconds from our intended focus point. 
Take note of your daily habits and stuff you do without thinking, like checking your phone notifications, or washing your hands, and plant ‘cues’ in them to be mindful. Feeling the sun on your skin, adjusting your posture, or relishing your coffee are all acts of mindfulness.

Reminding Yourself To Be Mindful

Mindfulness may make you mistakenly assume that you are having lots of negative thoughts, but the reality is that now you are more aware and attentive to your thoughts and are able to register them.
Mindfulness can require some resilience, as you may be tempted to go back to being in a perpetual mind-sleep again when you are not completely conscious of yourself.

Inevitable Challenges Of Mindfulness

The DO-IT formula makes us take any task, like eating a meal, going for a walk, or being with friends and family as a mindfulness practice:
<ul>
<li>D: Directing oneself to be attentive.</li>
<li>O: Observing the experience.</li>
<li>I: Investigating one’s responses and reactions.</li>
<li>T: Trying again.</li>
</ul>

The DO-IT Formula For Mindfulness

To help stabilize your attention and set you up on a higher frequency, you can start a formal meditation practice, setting aside just 10 minutes in the beginning:
<ul>
<li>Adjust your body towards an alert and upright position.</li>
<li>Close your eyes or lower your gaze, allowing you to concentrate.</li>
<li>Bring your kind-hearted attention to the next few moments, being aware of the sensory experiences like touch, sound, sight, and smell.</li>
</ul>

The Mindfulness Technique

<ul>
<li>As your mind starts to wander or gets distracted, and random thoughts related to the regrets, dreams and worries about the past or the future begin to flash before you, try to observe them neutrally as passing thoughts, without clinging to them.</li>
<li>Do not resist, chase or pull away from your chain of thoughts, and try to recognize your moment-to-moment awareness.</li>
<li>Apart from thoughts, you may find certain changes in the mood or other feelings bubbling up on the surface for you to explore.</li>
<li>Be aware of the rhythmic breath of your body, from the tip of your nose to your chest/belly.</li>
<li>Focus on any sensations that occur on your feet, legs or hands.</li>
</ul>

Confronting Yourself

With so many approaches to mindfulness, it can be difficult to know where to start. Explore these methods to find what suits you

How to find your mindfulness | Psyche Guides

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

What mindfulness is

Meditation is exploring. When we meditate we venture into the workings of our minds: sensations, emotions and thoughts.Mindfulness meditation asks us to suspend judgment and unleash our natural curiosity about the workings of the mind, approaching our experience with warmth and kindness, to ourselves and others.

What meditation is

“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally. And then I sometimes add, in the service of self-understanding and wisdom.”

<ul><li>You don’t need  special equipment, but you do need to set aside some time and space.</li><li>Observe the present moment as it is. </li><li>Let your judgments roll by. </li><li>Return to observing the present moment as it is. Our minds often get carried away in thought. </li><li>Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up.</li></ul>

Basics of Mindfulness Practice

<ul><li>Sit comfortably. </li><li>Notice what your legs and arms are doing. </li><li>Straighten your upper body—but don’t stiffen. </li><li>Soften your gaze. Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. </li><li>Feel your breath. Bring your attention to the physical sensation of breathing.</li><li>Notice when your mind wanders from your breath. </li><li>Be kind about your wandering mind. Practice observing them without reacting.</li><li>When you’re ready, gently lift your gaze. Take a moment and notice any sounds in the environment. </li></ul>

A Simple Meditation Practice

<ul><li>Understand your pain. Mindfulness can help you reshape your relationship with mental and physical pain.</li><li>Connect better. Mindfulness helps you give your full attention to people you interact with.</li><li>Lower stress. </li><li>Focus your mind. Meditation hones our innate ability to focus.</li><li>Reduce brain chatter, that nattering, chattering voice in our head seems never to leave us alone. </li></ul>

Reasons to practice mindfulness

Want try mindfulness meditation but not sure where to begin? We'll show you how to start, feel better, reduce your stress, and enjoy life a little more.

Getting Started with Mindfulness - Mindful

One of the reasons mindfulness seems hard is the fact that you don't understand it. Mindfulness doesn't mean perfect focus and happiness at all times.Mindfulness is about choosing to focus your attention on the present moment, about noticing when your mind wanders and bringing it back to what’s right in front of you.

Understanding mindfulness

If you want to get better at practicing mindfulness, don't forget to be curious.Sometimes the details of daily life aren’t all that enjoyable. Traffic is boring, and your colleague at work is annoying. But what if we stop wishing reality was different and got curious about it? We might not miss our freeway exit. And we’d learn that our coworker is going through a messy divorce. Life would feel a little bit easier.

Be curious 

If you're struggling with mindfulness, maybe you’re making it bigger than it needs to be.You can notice a wandering mind in the shower or while you’re drinking your coffee. You can take a deep breath before you hit send or snap at your spouse. And you can remember that no matter how spacey, forgetful, impulsive, or reactive you’ve been, you can always begin again.

Don't set unrealistic expectations

Don't practice being mindful only when you're upset.While mindfulness can certainly be helpful in difficult moments, our brains have a hard time learning or doing something new when they’re under stress. The more you practice paying attention to the present moment when you’re calm and happy, the easier and more effective it’ll be when you’re freaking out.

Your mood matters

Our brains are wired to think, worry, remember, predict, plan, and regret. Mindfulness asks us to swim against the tide of these mental habits. We need support in this practice, with books, lectures, classes, and conversations with like-minded friends.

Ask for support

Think your brain just isn't made for mindfulness? Think again. Busy mind, scattered focus, more to do than you can handle? Join the club. Every time I talk about mindfulness, I hear: "My brain is way too busy to be mindful." "My ADD is so bad; I just can't focus."

5 Reasons You're Having a Hard Time Being Mindful - Mindful

It combines concentration with awareness.<ul><li>Pay attention to your thoughts as they pass through your mind.</li><li>Don’t judge the thoughts or become involved with them.</li><li>Simply observe and take note of any patterns.</li><li>Focus on an object (or your breath) while you observe any sensations, thoughts, or feelings.</li></ul>This type of meditation can be easily practiced alone.

Mindfulness Meditation

Similar to prayer in that you reflect on the quietness and seek a deeper connection with your higher power.Essential oils are commonly used to heighten the experience. Popular options include:<ul><li>frankincense</li><li>myrrh</li><li>sage</li><li>cedar</li><li>sandalwood</li><li>palo santo</li></ul>This type can be practiced at home or in a place of worship. It’s beneficial for those who thrive in silence and seek spiritual growth.

Spiritual Meditation 

It involves concentration using any of the five senses.<ul><li>Focus on something internal, like your breath.</li><li>Bring in external influences to help focus your attention.</li><li>Try counting mala beads, listening to a gong, or staring at a candle flame.</li><li>If your mind wanders, it’s important to come back and refocus.</li></ul>This practice is ideal for anyone who requires additional focus in their life.

Focused Meditation 

It’s an active form of meditation where the movement guides you.This practice may include yoga, walking through nature, gardening, qigong, and other gentle forms of motion.It’s good for people who find peace in action and prefer to let their minds wander.

Movement Meditation 

It uses a repetitive sound to clear the mind.<ul><li>Choose any word, phrase, or sound, such as the popular “Om.”</li><li>It can be spoken loudly or quietly.</li><li>Chant the mantra for however long you need to.</li><li>By the end, you’ll feel more alert and in tune with your environment.</li></ul>This practice allows you to experience deeper levels of awareness. It’s good for people who don’t like silence and enjoy repetition.

Mantra Meditation 

It is more customizable than mantra meditation, using a mantra or series of words that are specific to each practitioner.This practice is for those who like structure and are serious about maintaining a meditation practice.

Transcendental Meditation 

Aka progressive relaxation, it’s a practice aimed at reducing tension in the body and promoting relaxation.It involves slowly tightening and relaxing one muscle group at a time throughout the body.This type is often used to relieve stress and unwind before bedtime.

Body Scan Meditation

LKM is used to strengthen feelings of compassion, kindness, and acceptance toward oneself and others.Open your mind to receive love from others and then send a series of well wishes to loved ones, friends, acquaintances, and all living beings.It may be ideal for those holding feelings of anger or resentment.

Loving Kindness Meditation

There’s no right or wrong way to meditate. Once you find the type of meditation that works for you, you can decide how to incorporate it. Learn more.

Which Type of Meditation Is Right for You?

People meditate, not out of obligation or a hope that it will be helpful. They meditate because it creates very visible, very real positive changes in their lives.

Why People Meditate

<ul><li>Reduces Pain<a href="https://www.ncbi.nlm.nih.gov/pubmed/26985045"> without releasing </a>pain-reducing chemicals, called opioids.</li><li>Reduces Blood Pressure</li><li>Ease Symptoms Of Anxiety And Depression</li><li>Help You Quit Smoking (And Other Bad Habits) Meditation will give you nearly a<a href="https://www.ncbi.nlm.nih.gov/pubmed/21723049"> 90% chance of stopping smoking and never relapsing.</a></li><li>Become More Spiritual And Improve Your Life </li></ul>

The Benefits of Meditation

Focus only on meditating 2-5 minutes each day, then after seven days, add 2-5 more minutes. It’s not the length of time that matters, it’s merely the consistency and commitment to doing it every day that counts.

Start Small

It’s easy to get lost in the idea that you have to have the perfect space, the perfect meditation cushion and be in a perfect position. Meditation should feel natural and easy, even if that means just sitting in your car on your lunch break.

Remember, It’s Easy

Choose one type of meditation and stick with it for at least a month. If, after that time, you don’t feel like it’s working for you, explore something else.

Stick With A Method

Meditation is a respite, a quiet time, a time to be at peace with yourself. Treat yourself with complete compassion and kindness when you meditate.

Be Kind To Yourself

We love to put pressure on ourselves to be perfect all the time, but meditation is not the time and place for that. Allow yourself room to breathe and practice patience along with compassion for yourself.

Be Patient With Yourself

It’s easy to think that being distracted, fidgeting, or having your mind wander is a negative experience. Meditation isn’t about fighting or resisting those natural occurrences. It’s about experiencing them and allowing them.

Practice Non-Judgement

You can practice meditations together and share your experiences, or you can simply hold each other accountable. We’re more likely to commit to something when we’ve told someone else we’re going to do it.<h3></h3>

Find A Meditation Buddy

<ul><li>Choose Your One Habit & commit to it.</li><li>Attach meditation to your morning routine.</li><li>Tell Someone. It is extremely powerful for building a habit.</li><li>Reward Yourself to keep you motivated.</li><li>Make Meditation Part Of Who You Are.</li><li>Meditate Every Day.</li></ul>

Building a Habit of Meditation

If you follow along with the 10 meditation tips above, you'll be off to a great start. So, how can you turn that great start into a daily habit? For any habit you want to start, there are a series of steps you can follow that will make the habit stick.

Meditation for Beginners: Top 10 Tips To Get The Best Experience

This collection will show you how to direct all of your attention and awareness to the present

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How to Be More Mindful

How to find your mindfulness | Psyche Guides

Getting Started with Mindfulness - Mindful

5 Reasons You're Having a Hard Time Being Mindful - Mindful

Which Type of Meditation Is Right for You?

Meditation for Beginners: Top 10 Tips To Get The Best Experience

Bite-sized knowledgeto upgradeyour career

🧘How to Be More Mindful

How to find your mindfulness | Psyche Guides

Getting Started with Mindfulness - Mindful

5 Reasons You're Having a Hard Time Being Mindful - Mindful

Which Type of Meditation Is Right for You?

Meditation for Beginners: Top 10 Tips To Get The Best Experience

Bite-sized knowledge
to upgrade
your career

🧘
How to Be More Mindful