Since mindfulness does not come naturally, we cultivate mindfulness with meditation. While there are many different types of meditation, mindfulness meditation is a specific type of meditation. For example, it is not a concentration meditation.
Instead, we pay attention to an object (the breath, for example, which is in the present moment). When our attention wanders (which it does for everybody who has tried to meditate), we simply accept that our attention has wandered and gently return it to the breath.
As you will learn in a class, if something really pulls your attention away, then we drop our attention on the breath and put it on what is grabbing our attention.
Another thing about mindfulness is that you can practice mindfulness without meditation..but to really cultivate mindfulness it generally requires meditation.
Some people may have misconceptions about mindfulness, associating it with religion, spirituality, or mystical practices. While mindfulness does come from Buddhism, the practice itself is very secular.
Because it is secular, I have had students from a wide variety of religious backgrounds who incorporate mindfulness into their own religious preferences. Other students have no religious preference and thus mindfulness is just a way to make their lives easier and get the benefits of the practice.
Now, through the practice of self-reflection and introspection, you may find yourself asking new questions about life. But this is normal and to be expected.
We live in a fast-paced world. Our modern society is characterized by constant stimulation and busyness, making it challenging for some people to sit quietly and be present in the moment. Being still and observing one’s thoughts and sensations without distraction can be uncomfortable for those accustomed to constant engagement or multitasking.
First, you need to remember that practicing mindfulness during meditation does not mean you cannot also participate in constant stimulation and business. It just means that for some short period during your day you take a break. Chances are you already take short breaks during the day.
Then try to sit still – for a couple of minutes.
If impatience arises during the meditation, simply say to yourself “This is impatience” or “Impatience is like this”.
You can also try saying to yourself as you breathe in, “This is breathing in”, and then “This is breathing out”.
The point is, to do a mindfulness meditation practice and then go about your life. Do not worry about having to be mindful during the day. The benefits will slowly creep into your life if you practice consistently just a little bit every day.
The most common concern is that they do not have enough time for a mindfulness meditation practice. Let us put this to the test.
First, let’s assume you get 8 total hours of sleep each night. Next, assume you can take one full hour for each of the three meals. We’ll assume work will take 8 hours, but let’s make that 10 hours per day.
If you have kids and/or relationships you want to cultivate, let’s put in 2 hours for that.
No time left?
That would leave one hour or twelve 5-minute periods to do just one 5-minute meditation.
Chances are you don’t sleep a total of 8 hours, nor do you take a full hour for each meal, so you actually have much more time available. Moreover, if you’re like most people, both at work and at home, you tend to waste a fair amount of time.
Time for your mental well-being
All that is being asked for is 5 or 10 minutes of mindfulness meditation each day – time devoted to yourself, your soul, and your emotional well-being.
You are not alone.
Often, people think they cannot meditate because their minds will not settle down. They often call this a monkey mind.
I can relate to this view since when I started meditating years ago, I did not think I could keep my attention on the breath for more than 2 seconds, at most.
First of all, remember that an overactive mind happens to even the most advanced mindfulness teachers. We often think everyone else who meditates must have a calm mind. This is not the case.
Second, you are not a failure at meditation if your mind does not settle down.
Always remember to be patient and compassionate: Remember meditation is a practice, and progress takes time. Be patient with yourself and cultivate self-compassion throughout the process. Accept that having an overactive mind is normal, and focus on gradual improvement rather than striving for perfection.
Unfortunately, it is not a quick fix.
It is natural to ask how many weeks it will take before you see results from the meditation practice. In our fast-paced world, many people seek quick fixes or instant results. Framing your mindfulness practice as a skill you are developing, you might ask how long it will take before you see the results of other, especially life-changing, skills.
We usually think of skill development as a series of linear improvements. The more we practice, the better it gets.
My experience and those of students I’ve taught over the years suggest improvements in your mental and emotional well-being happen more like a runner’s high. This is where you might practice, it gets better then worse, then better, then worse, and if you keep at it, all of a sudden, you get a major improvement.
I’ve seen students experience this improvement during a 5-week class. Of course, these people practice every day. The students who don’t see any improvement are the ones who don’t have a consistent practice.
Finally, some meditations will be good, and others will not. Don’t be discouraged by meditations that are difficult and not calming. Just continue to practice regardless of your daily meditation experience.
There are literally hundreds of ways to meditate. To meditate in the mindfulness tradition, there are still many ways to meditate.
The main focus of mindfulness meditation is that you are practicing enhanced attention with judgment or reactivity.
For example, if you wanted to use visualizations or music during meditation, that is fine as long as there is not judgment (liking or disliking) of the visualization or music. In a mindfulness class you will also learn about loving kindness meditation. That is one meditation where liking is allowed.
You need to rely on your instantaneous reactions for many activities you engage in during daily life. A better way to make sense of this is by thinking of mindfulness as a skill.
You practice a skill so that, when necessary, you can use it in daily life. In the same way, you practice mindfulness when you find yourself in situations where stress is arising, and you can use your mindfulness skill.
If you want to focus on one aspect of mindfulness during the day, check in with your body to see if any stress is starting to build.