How to practice mindfulness
What is Mindfulness? Mindfulness is becoming more aware of where you are and what you’re doing, without becoming overly reactive or overwhelmed by what’s going on around you. Mindfulness can help you find calm in the moment, appreciate yourself and the world around you, and help you react to stressful situations in more thoughtful, healthy ways.
Mindfulness is a natural quality that we all have. It’s available to us in every moment if we take the time to appreciate it. When we practice mindfulness, we’re practicing the art of creating space for ourselves: space to think, space to breathe, and space between ourselves and our reactions.
Some things to consider before practicing mindfulness:
- You don’t need to buy anything. You can practice anywhere, there’s no need to go out and buy a special cushion or bench — all you need is to devote a little time and space to practicing your mindfulness skills everyday.
- There’s no way to quiet your mind. A bliss state or out-of-body experience isn’t the goal. All you’re trying to do is pay attention to the present moment, without judgment.
- Your mind will wander. As you practice paying attention to what’s going on in your body and mind at the present moment, you’ll find that many thoughts arise. Your mind might drift to something that happened yesterday, or meander to your to-do list — your mind will try to take you anywhere but where you are. But the wandering mind isn’t something to fear, it’s part of human nature, and it provides the “magic moment” for an essential piece of the mindfulness practice — this is the moment when you recognize that your mind has wandered. Because if you can notice that your mind has wandered, then you can consciously bring it back to the present moment.
The more you do this, the more likely you are to be able to do it again and again. And that beats walking around on autopilot any day (like getting to your destination without remembering the drive, or finding yourself with your hand in the bottom of a chip bag you only meant to snack a little from).
- Your judgy brain will try to take over. The second part of the puzzle is the “without judgment” part. We’re all guilty of listening to the critic in our heads a little more than we should. (And to be fair, that critic may have saved you from disaster a few times — the key here is “more than we should”.) But, when we practice investigating our judgments and then letting them go or choosing to set them aside, we can learn to choose how we look at things and react to them.
When you practice mindfulness, try not to judge yourself for whatever thoughts pop up. Notice if judgments arise, make a mental note of them, and let them pass, recognizing the physical sensations they might leave in your body, and letting those pass as well.
- It’s all about returning your attention again and again the present moment. It seems like ourminds are wired toget carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the breath. We use the sensation of the breath as an anchor to the present moment. And every time we return to the breath, we reinforce our ability to do it again. Call it a bicep curl for your brain.
While mindfulness might seem simple, it’s not necessarily all that easy. The real work is to make time every day to just keep doing it. Here’s a short practice to get you started:
How to practice Mindfulness
- Take a seat. Find a place to sit that feels calm and quiet to you.
- Set a time limit. If you’re just beginning, it can help to choose a short time, such as 5 or 10 minutes.
- Notice your body. You can sit in a chair with your feet on the floor, you can sit loosely cross-legged, in lotus posture, you can kneel — all are fine. Just make sure you are stable and in a position you can stay in for a while.
- Feel your breath. Follow the sensation of your breath as it goes out and as it goes in.
- Notice when your mind has wandered. Inevitably, your attention will leave the sensations of the breath and wander to other places. When you get around to noticing this — in a few seconds, a minute, five minutes — simply return your attention to the breath.
- Be kind to your wandering mind. Don’t judge yourself or obsess over the content of the thoughts you find yourself lost in. Just come back.
That’s it! That’s the practice. You go away, you come back, and you try to do it as kindly as possible.
Reviewed by Kaiser Permanente Clinical Ambassadors, including Mark Dreskin, MD, Sharon Smith, LPC, and/or David Kane, LCSW. September 2018.
This information does not replace the advice of a doctor.
Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage, Summary Plan Description or other coverage documents. For recommended treatments, please consult with your health care provider.