To create mindfulness in your life, you don't need anything unique or "additional."
The hardest thing is generally getting started, but as you figure out what works best for you and your lifestyle, it gets simpler.
Pay attention to what feels easy, fluid, and "correct" while you practice, as well as what produces friction and resistance.
To help you start a mindfulness practice, use the activities in this article, the advice for getting started, and your own intuition.
I've heard a lot of various methods to get started in my years of teaching, and they're all slightly different—personalized to the individual.
Here are a few tips to help you get started on the path to mindfulness:
1. FORMALIZING A PRACTICE
I struggled to practice meditation when I first started; it seemed like a chore.
But as I practiced more frequently, it became second nature to me. I even began to look forward to my daily minutes of mindfulness. My confidence and interest in mindfulness developed as the advantages of my practice began to manifest in my daily life, and meditation became more simpler and more fun.
- All you have to do is show up and put forth a little effort to practice mindfulness.
- The important components you'll work on as you develop your mindfulness practice are listed below. These will form a framework to base and build on your mindfulness practice.
2. SETTING A SCHEDULE FOR MEDITATION.
It may seem tough to find time to meditate with your hectic schedule. This is a typical difficulty in my experience dealing with people from all over the world, but you can surely find time to practice.
- Making mindfulness a priority is the key.
- Setting aside dedicated practice time, getting up a few minutes earlier than normal, or setting a calendar reminder to practice in the afternoon are all helpful.
- You don't have to commit to 30 minutes of practice each day right away; start with 5 minutes.
3. CREATING SPACE FOR PRACTICE.
You may have difficulty locating an appropriate practice location. Keep in mind that this may be done almost anyplace.
Let go of the notion that there are “good” and “bad” places.
- You may also designate a spot in your house to meditation—find a place that is somewhat peaceful and calming.
- If your workplace or work environment is too cluttered, consider practicing in your car first.
- If you're comfortable, you can also use public locations like beaches, parks, and peaceful highways.
4. CHOOSING AN OBJECTIVE.
You wouldn't be here unless you have a certain goal in mind.
What motivates you to seek out a more mindful way of life?
- Whatever your response, it is beneficial to remind yourself of this underlying aim on a regular basis, connecting with what motivates you.
- The mind may try to persuade you not to meditate or that you don't have enough time.
- Fighting these impulses is sometimes fruitless. Instead, bring your attention back to your main goal. Keep in mind what is important to you.
5. CONSISTENCY BUILDING.
The exercises will allow you to explore mindfulness in a variety of ways in your life.
- Try to utilize one mindfulness exercise at least once a day, always having your mindfulness objective in mind.
- Consistent practice aids in efficient mind training.
- When you practice every day, you soon develop the habit.
It's similar to going to the gym: if you just attend once a month, you're unlikely to see immediate effects. If you go twice a week, though, all of those small small moments of exercise add up, and you become stronger.
Mindfulness is a long-term commitment; as you practice, your mental muscle grows stronger.
6. GETTING IN TOUCH WITH A FRIEND.
- Support from friends and family may go a long way toward promoting new behaviors.
- Once a day, invite a friend or family member to practice with you.
- This will offer you a sense of accountability to someone other than yourself, which is always beneficial.
- You'll also have the chance to communicate with someone else about your experience, which will benefit you both as you progress through practice together.
7. MAINTENANCE OF A JOURNAL.
Get yourself a journal to keep track of your mindfulness practice.
Take a few brief notes when you've finished practicing for the day.
- What was the outcome of your practice?
- Is there anything fresh or fascinating that has come up?
- What are your thoughts?
Writing down your mindfulness experience may help you grasp it better, ingrain your newfound insight into your mind, and offer you something to reflect on. I still go back and look at my first meditation diary again and again, and I like seeing how far I've come.
You may also want to read more about Mindfulness Meditation and Healing here.