Mindfulness Practice: A Beginner’s Overview

In today’s day and age, it’s likely that you’ve heard of mindfulness. Still, in my work I’ve noticed that people have many misconceptions about what mindfulness actually is. People often ask me, “isn’t mindfulness when you completely stop your mind?” Or, “isn’t it just like meditating?” The short answer is, “no.” In fact, it’s likely that mindfulness practice is simpler, more accessible, and more broadly defined, than you might have thought.

Well known Buddhist teacher Thich Nhat Hanh defines mindfulness as follows: “Mindfulness is the awareness of what is going on in us and around us in the present moment.” And according to psychologist Christopher Willard, anyone can practice mindfulness, “because mindfulness practice doesn’t try to ‘do’ anything to you or force you to believe anything, it just invites you to notice where you are, what is happening, and how you are responding in a given moment.”

How can mindfulness be helpful? In today’s day and age, it has become more and more challenging to stay grounded in the present. The advent of technology has made it easier and easier to become wrapped up in future-oriented concerns. There’s always that email to respond to, the phone call to make, or the to-do list to tackle. Sometimes we become so wrapped up in the goings on of our minds, that we lose touch with “what’s going on in us and around us in the present moment.” Mindfulness practice can help to restore that balance. Additionally, research has shown that mindfulness activates the areas of the brain associated with healthy regulation of emotions, happiness and a positive outlook, as well as physical and mental resiliency. [1] Research on mindfulness has also identified that it can reduce stress, improve memory, improve focus, and decrease emotional reactivity. The American Psychological Association gives a nice summary of the research on mindfulness here. With continued, and lengthened practice, mindfulness can begin to alter the structure of our brain in a positive way.

If you’re feeling intimidated, or don’t know where to begin, don’t fear! Beginning mindfulness practices can be simple, and fun. Set a timer for a minute, and try to pay attention to the sensations of breathing. Drink a glass of cool water, and notice the sensations and feelings that accompany drinking. Sit outside, and play with isolating different senses. Perhaps track a cloud in the sky with your eyes, or close your eyes and tune in to the world around you through listening. Remember, mindfulness practice is not about stopping the mind. It’s normal for our minds to wander. When they do, simply bring your attention back to the breath, your anchor to the present moment. Here’s a brief list of other mindfulness practices to help get you started.

If you’re interested in further reading, here are some excellent books I’d recommend:

[1] Willard, C. (2010). Child’s mind: Mindfulness practices to help our children be more focused, calm, and relaxed. Parallax Press.