The basics of mindfulness practice – advice & guidance

Set aside some time

This doesn’t have to be long – you can start with 5 minutes and build this up over time. You can practice mindfulness in a quiet or noisy environment, see what works best for you.

Observe the present moment as it is

The goal is to pay attention to the present moment, without judgement. Notice your body and feel your breath. Metaphors can be helpful such as imagining you are resting by the side of a stream, taking an observer perspective on your thoughts/feelings.

Let your judgements roll by

Using the leaves on a stream example, imagine placing any thoughts/feelings on a leaf and watch as they float away.

Return to observing the present moment as it is

After taking a moment to observe a thought or feeling, return your attention back to the stream and each time a thought/feeling arises, repeat the process.

Be kind to your wandering mind

Don’t judge yourself for whatever crops up. Just practice recognising when your mind has wandered off, and gently bring it back. This is what it is to have a human mind.

Mindfulness Activities

1. Guided Meditation: A practice of focusing and bringing awareness to present moment.
2. Mindful Walking: A practice of noticing the body as it moves and the environment around you.
3. Body Scan: Tune and reconnect into your physical self, notice how different parts of the body are feeling.
4. Mindful Eating: Using the senses to pay attention to the experience of eating.
5. Nature Observation: A practice of sitting in nature and noticing the sensations of the environment.
6. Gratitude Practice: When you notice the positive things in life and express your gratitude for them.

The benefits of mindfulness practice

Reduced Stress: Mindfulness helps encourage focusing on the present which can prevent overthinking and anxiety about the future or past.

Improved Physical Health: Mindfulness has been linked to many physical health benefits such as lower blood pressure, improved sleep, pain management and boosted immune system.

Boost Attention and Concentration: By practicing mindfulness we can train the mind to focus on one task at a time, which can enhance productivity and efficiency.

Improve Relationships: Mindfulness can help promote empathy, compassion and better communication which can enhance relationships. Being fully present with others helps build deeper connections.

Reduced Anxiety and Depression: Mindfulness can help reduce symptoms of anxiety and depression. By focusing on the present moment and accepting thoughts and feelings without judgement, the cycle of rumination can be broken.

Improved Emotional Regulation: Increasing awareness of thoughts and feelings, helps us to better manage and respond to emotions. This can help prevent impulsive reactions and reduce emotional reactivity, leading to a more balanced emotional state.