What is mindfulness?
 

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. While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. 

What are the benefits of meditation?

Of course, when we meditate it doesn’t help to fixate on the benefits, but rather just to do the practice. That being said, there are plenty of benefits. Here are five reasons to practice mindfulness.

• Understand your pain. Pain is a fact of life, but it doesn’t have to rule you. Mindfulness can help you reshape your relationship with mental and physical pain.

• Connect better. Ever find yourself staring blankly at a friend, lover, child, and you’ve no idea what they’re saying? Mindfulness helps you give them your full attention.

• Lower stress. There’s lots of evidence these days that excess stress causes lots of illnesses and makes other illnesses worse. Mindfulness decreases stress.

• Focus your mind. It can be frustrating to have our mind stray off what we’re doing and be pulled in six directions. Meditation hones our innate ability to focus.

• Reduce brain chatter.The nattering, chattering voice in our head seems never to leave us alone. Isn’t it time we gave it a little break?

How to sit...

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You can meditate inside or outside and can sit on the floor, a cushion, bench, chair, or anything else that works for you. Unless you wish to do so, you can safely forget stereotypical images of sitting cross-legged by a tree. Beginners often find it’s easier to use an upright chair as they’re familiarizing themselves with the practice. Sitting toward the front of the chair will help with the correct posture: back straight, neck relaxed, chin slightly tucked in. Rest your hands loosely on your lap or knees.

Be clear on your motivation&intention....

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The reasons to meditate are broad and subjective as well as different for everybody. But it’s helpful to start with a clear intention— to know why you are wanting to meditate. If you only have some nebulous idea of why you’re doing it, then the chances are you’ll struggle to stick with the practice. Being clear about what you want to get out of your sessions — whether it’s to feel happier, feel calmer, be more focused, or be less stressed, etc. — will be a big help in creating the right attitude of mind going in as well as helping you maintain the commitment to yourself.

 Is there a wrong way to meditate? A right way to meditate?

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People think they’re messing up when they’re meditating because of how busy the mind is. But getting lost in thought, noticing it, and returning to your chosen meditation object— breath, sound, body sensation, or something else—is how it’s done. That’s about it. If you’re doing that, you’re doing it right!

Duration?

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How long you choose to meditate depends on your preferences, life circumstances, and time available. The important thing is that frequency trumps duration. When first starting out, it’s recommended that you begin with a 10-minute session. You can always make the jump to 15 or 20 minutes the more familiar you become with training the mind. If sitting in silence for 10 minutes sounds overwhelming as you’re just starting out, then there’s no harm in beginning with three- or five-minute guided meditations. You might as well give it a shot and see how it feels and then build up as your confidence grows.

Right time, right place...

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The first step is to commit to a regular practice, a few times a week if possible. Be clear about the time you will carve out— 10 or 15 minutes initially — and where you will sit, relatively undisturbed (a little bit of background noise is not an issue). It takes discipline and perseverance to make a habit stick, so honoring a routine — same time, same place — will help build your meditation practice. Many people pair meditation with a routine habit they already have, like brushing their teeth, to make sure they remember it. A popular time to meditate is first thing in the morning, though it’s okay to find a time that suits your schedule, be it morning, afternoon, or evening.