Overview

Mindfulness has been

practised for many thousands
of years in the East, through
traditions like meditation, yoga,
martial arts and tai chi.
Recently embraced by
Western science and
psychology, mindfulness can
be defined as paying attention
to present moment
experiences with openness,
curiosity and a willingness to
be with what is.
Sounds deceptively easy,
doesnt it? And sure, we may
be able to remain mindful
sitting on a meditation cushion
or in a yoga pose. But the real
challenge is bringing
mindfulness into everyday life
into our relationships, our
thoughts and our actions
trying not to harm ourselves or
others but rather bringing a
caring and compassionate
attitude to all our interactions.

MINDFULNESS IN 10 EASY STEPS

When were able to do this we

stand to benefit both
physically and
psychologically. As well as
reducing stress, anxiety and
depression, scientific studies
show that mindfulness is
associated with improved
immune functioning, lowered
blood pressure, reduced
chronic pain, muscle tension
and headache, plus lowered
cholesterol and blood cortisol
levels.
If youre interested in learning
more about mindfulness,
consider researching the topic
online, taking courses,
reading books and watching
videos to increase your
knowledge. Its also a good
idea to find a local teacher or
listen to CDs and podcasts.
In the meantime you can
download our eBook to help
get you started: Mindfulness
in 10 easy steps

Learn to meditate
The best way to more easily
cultivate mindfulness in everyday
life is to formally train in
meditation, an ancient form of
mindfulness training said to be at
least 4000 years old.

In the blog Pay attention,

conference favourite Dr Craig
Hassed explains that meditation
is noticing whats happening
here and now in the body and,
most importantly, in our monkey
mind, a term used by the
Buddha to describe our crazy,
all-over-the-shop thinking.

Try this simple practice:

MINDFULNESS IN 10 EASY STEPS

Assume a comfortable
position either sitting
cross-legged or in a chair.
Let the eyes drop down so
theyre unfocused, but not
closed. If we close our
eyes we tend to get caught
up in fantasies.
Start by focusing on the
breath and giving full
attention to the breath as it
flows in and out.
You can also bring
attention to your belly and
notice your abdomen rising
and falling with each
breath.
When your mind begins to
wander, simply notice and
bring your attention back
to the breath.

As you start to feel more

comfortable maintaining
mindfulness of breath
move toward focusing on
your thoughts and
feelings. Recognise how
youre feeling and what
youre thinking. Gradually
youll begin to experience
emotions consciously,
your perceptions will
begin to change and you
will experience fewer
moments of agitation,
more moments of
serenity.

Its fine if you dont want to

meditate and find movement
such as mindful walking, tai
chi, yoga or qi gong more
focusing than sitting. Just so
long as you bring your
awareness to your body.
Experiment to find the style of
practice that suits you.

Make meditation a habit

Now that youve started a
meditation practice, resolve to
make it a daily habit.

MINDFULNESS IN 10 EASY STEPS

First, decide how long your

sessions will be. Note that as
little as 10-15 minutes a day
will enhance your overall daily
mindfulness.

Its also advisable to make your

meditation place special and
aesthetically pleasing. Decorate
with flowers, candles, and
inspiring pictures of nature or
holy beings. And keep it quiet.
That means minimising
intrusions from noisy devices
like mobile phones.

Make a point to practice at the

same time of day to help you
establish a regular habit. If
nothing else, itll give your
family the message this is my
quiet time so please dont
bother me. Note that before
breakfast and dinner are ideal
times because youre more
likely to fall asleep after youve
eaten as your metabolism is at
a low point.

Lastly, avoid time anxiety by

having a clock where you can
see it. Just open your eyes
when you think the meditation
time is up. If its not, continue
practicing. Its probably not a
good idea to set an alarm as
this can jolt you out of
meditation, not exactly
conducive to carrying over
some of what you practice into
the rest of your day.

Just breathe!
You dont have to be sitting on a
meditation cushion in order to
breathe mindfully. In fact, you
can be anywhere and decide to
stop for five to 10 minutes to
pay attention to your breathing.

The breath is always present

its in the here and now
whereas often our mind is
elsewhere. Theres also a
connection between our
breathing its rate and depth
and how quickly we think. For
example, you breathe faster in a
panic state than when youre
feeling calm. So the settling of
the breath can help settle the
mind.

MINDFULNESS IN 10 EASY STEPS

Feel your lungs filling with air

as you inhale and then feel
how they contract as you
exhale. Experiment with
different kinds of breathing.
Breathe through your mouth
and nose. Feel your breath in
your nose, lungs and
diaphragm. Take some deep
breaths and some shallow
breaths. Watch your mind. Do
your thoughts wander? And
how long does it take to bring
your attention back to the
present moment?

Bringing your attention to your

breath is a simple and
effective way to address
tension and re-centre yourself
in a hectic day. Just taking a
few slow breaths and noticing
the flow of the breath in and
out can bring a sense of calm
and focus. It can also help you
notice your feelings and avoid
responding in a reactive way.

Get inspired
What better way to motivate
yourself to make mindfulness
and meditation a part of your life
than to read what other people
have said on the subject:

Feelings come and go

like clouds in a windy
sky. Conscious breathing
is my anchor.
Thich Nhat Hanh

Meditation is the ultimate

mobile device; you can
use it anywhere, anytime,
unobtrusively.
Sharon Salzberg

As we encounter new
experiences with a
mindful and wise
attention, we discover
that one of three things
will happen to our new
experience: it will go
away, it will stay the
same, or it will get more
intense. Whatever
happens does not
really matter.
Jack Kornfield

When you reach a calm

and quiet meditative
state, that is when you
can hear the sound of
silence.
Stephen Richards

MINDFULNESS IN 10 EASY STEPS

Mindfulness meditation
doesn't change life. Life
remains as fragile and
unpredictable as ever.
Meditation changes the
heart's capacity to
accept life as it is. It
teaches the heart to be
more accommodating;
not by beating it into
submission, but by
making it clear that
accommodation is a
gratifying choice.
Sylvia Boorstein

Integrate
While its important to maintain
mindfulness during formal
meditation, its even more
important once you get up from
your cushion at the end of the
session to stay mindful in your
everyday life. And it doesnt
matter what youre doing:
chatting, driving, working or
eating.
Take eating; many of us are so
busy and distracted we bolt
down our food without even
noticing what or how much
were putting into our mouth.
Wheres the joy in that?
Mindful eating, on the other
hand, involves first sitting down
at a table solely to eat, without
engaging in any other activities
such as reading, watching TV,
chatting or playing with your
iPhone.

MINDFULNESS IN 10 EASY STEPS

It then means paying full attention

to each piece of food you select to
eat, how it looks, how it smells,
how you cut it, the muscles you
use to raise it to your mouth, the
texture and taste of every bite as
you chew and savour it slowly.
Youll be amazed at how much
better food tastes when eaten in
this way and how filling a meal can
be. Its also very good for
digestion.
To remind you to be mindful
during the day, consider picking
prompts you encounter on a
regular basis such as email and
text pings and a phones ringtone,
to shift your brain into mindful
mode.

Dont stress
Whatever impacts on the mind
impacts on the body. Whenever
we worry or relive traumatic
past events, we activate the
bodys stress response which
causes psychological wear and
tear and predisposes us to
chronic illness. The medical
term for this is increasing our
allostatic load.
The good news is that just
being mindful can dramatically
ease a pressured state of mind.
Talking here about the practice
of mindfulness and how it can
help alleviate stress is
Shamash Alidina, one of the
UKs most well-known
mindfulness coaches and
presenter at Mind & Its
Potential in October this year.
You can read the blog here.

MINDFULNESS IN 10 EASY STEPS

So how does mindfulness reduce

stress? While theres much about
the practice thats conducive to
calm, Alidina focuses on three
qualities in particular:
1.

2.

3.

Accepting your present

moment experience here and
now rather than [fighting] it
which gives it the space to
arise and pass away.
When were present we cant
help but let go of our worries
about the future and our
regrets about the past.
When we still our mind
enough to begin noticing our
thoughts, we also start
noticing that which observes
our thoughts, our awareness.
Rather than being close up
and feeling your strong socalled negative emotions and
being lost in them, youre able
to take a step back and watch
them from [your awareness]
and there are benefits to that.

Do one thing at a time

If youre one of those people
who tries to accomplish a lot of
things at once, join the club. Life
is busy and as a result many of
us are rushed off our feet to get
everything done that we need
to. No wonder multitasking has
achieved virtual mantra status in
our culture.
Mindfulness though is the
opposite of multitasking
because it means being focused
on just one thing in the moment.
So the next time youre tempted
to check emails while talking on
the phone while drinking your
coffee, stop, breathe and
resolve to single task instead.

MINDFULNESS IN 10 EASY STEPS

Theres even a Zen proverb that

perfectly encaspsultates this
preferred way of being: When
walking, walk. When eating, eat.
You can even practice
mindfulness while you wait, a
time when its especially
tempting to occupy yourself
doing something else. In our fastpaced lives, waiting is a big
source of frustration. But while it
might seem like a nuisance,
waiting actually represents a
great opportunity.

So the next time you find

yourself in a long line or at the
bus stop, bring your attention
to the breath. Focus on the
flow of the breath in and out of
the body, from moment to
moment and allow everything
else to just be including your
feelings of impatience and
irritation.
Read our blog Its a mad
world which examines
mindfulness as an antidote to
anger.

Do less
Some people wear their
busyness like a badge of
honour. Yet theres nothing
cool about filling up your days
with endless appointments,
jobs and social engagements,
especially if youre trying to be
more mindful in your life. What
happens instead is you just
end up getting frazzled as you
rush from one commitment to
the next, unable to focus on
what youre doing and
probably not really enjoying
yourself.
Its also more likely that under
these circumstances youll be
tempted to multi-task, a no-no
(see no. 7) if youre trying to
be mindful.

MINDFULNESS IN 10 EASY STEPS

The solution is to shrink your

to-do list. And yes, you can
say no to things. Its simply a
matter of prioritising whats
important and letting go of
whats not. Better still manage your schedule so that
you always have plenty of time
to complete each activity or
task, enough so theres no
drama if this takes longer than
anticipated. That way,
whatever you do, you can do it
more slowly, more completely
and with more concentration.

Bring awareness to routine activities

Think of all the routine tasks
you do on a daily basis then
ask yourself, do you do them
mindfully? Chances are youre
on autopilot as you perform
most everyday tasks such as
shopping for groceries,
brushing your teeth, feeding
the cat, standing in line and
having a shower.
Dont worry. Youre not alone
in your experience of
heightened distractedness.
Pioneering psychologist
Professor Ellen Langer,
speaking at Happiness & Its
Causes 2012 her talk is the
subject of this blog - has spent
much of her professional life
studying human health through
the lens of her theory of
mindfulness.

MINDFULNESS IN 10 EASY STEPS

Langer defines mindlessness

as essentially being on
automatic pilot. The past
determines the present; your
rules and routines govern
rather than just guide what you
do. However when youre
mindful, the opposite is the
case.
Langer, whose work centres
on increasing mindfulness in
different scenarios then
observing what happens,
notes the effects of being here
now are utterly
transformational, both mentally
and physically.

So learn to pay attention to

even those humdrum tasks
you are performing throughout
the day. Cooking and cleaning
are often seen as drudgery but
you can turn them into
amazing daily rituals if you are
truly present. Take your time,
and move slowly. Make your
actions deliberate, not rushed
and random, to help you focus
on what youre doing.

Put the being back in human

MINDFULNESS IN 10 EASY STEPS

All the words great wisdom or

spiritual traditions remind us
that we are human beings not
human doings. But what does
that mean exactly? One
interpretation is that we are so
much more than our external
accomplishments, that is when
we allow ourselves to stop, to
be silent, to simply be, our true
self is revealed.

So why not resolve to set

aside some time everyday to
just be: whether thats sitting in
silence in order to become
aware of your thoughts and
breathing, or taking a slow
walk in nature and really
tuning into the sights and
sounds around you: the leaves
on the trees, the clouds in the
sky, the birds and the insects.

Which is why for many people

mindfulness meditation is also
a spiritual practice, intended to
help us connect with that
which is so much bigger than
our merely doing persona.
You can read more about
meditation as a means for selfexploration in these three
blogs:
The purpose of life >> LINK
Why meditate? >> LINK
Wow! >> LINK

For one thing, theres so much

to see if only we took the time
to notice what actually is
instead of how we think things
are. Not only that, as
psychologist Professor Ellen
Langer (again) explains in this
blog, this process of noticing
not only anchors us quite
naturally in the present
moment, it reveals to us that
nothing is quite as it seems, a
thoroughly enlivening
experience.

Look at kids and how they view

the world. Theyre very much
in the present moment. If it has
been raining and theres a
puddle, a child will look at it
straight away, be curious about
it and probably splash around
in it. That curiosity and delight
is just naturally there. But sadly
as we grow up, these qualities
seem to diminish for most of
us. So its about rewatering
this aspect of our being,
recultivating the mindfulness
thats innate within all of us.

happinessanditscauses.com.au

AUTHOR: Kathy Graham

mindanditspotential.com.au

youngminds.org.au