Mindfulness Instructions
Introduction
Mindfulness is about finding your way back to the present moment with open-hearted curiosity—like greeting an old friend you’ve been too busy to notice. It’s about tuning into your senses: the sights, sounds, and physical sensations (especially your breath), along with smells and tastes. By reconnecting with these, you anchor yourself in the here and now.
Here’s the twist: mindfulness invites us to welcome whatever pops up, without shooing away the unpleasant or clinging desperately to the pleasant. This approach feels radical because, let’s face it, most of us spend our days judging everything—choosing what to eat, wear, or scroll through based on instant reactions.
By practising mindfulness, you open the door to the full range of human experience: sensory impressions, thoughts, emotions, imagery, and even those pesky urges to check your phone. You can even become aware of the quality of your own awareness—whether your mind feels calm and clear or as chaotic as a crowded train station.
(Note: Mindfulness introduction soundtracks will be available soon in our Multimedia Resources section. Stay tuned!
Freeing Yourself from the Stream
Mindfulness is like stepping out of a raging river of thoughts to sit peacefully on the bank. By observing rather than judging your thoughts and emotions, you free yourself from being swept away. This creates space for deeper relaxation, resilience, and more skilful responses to life’s curveballs. For example, new meditators often notice they’re less likely to lose their cool in heavy traffic—a small win that feels monumental.
Setting the Scene
While mindfulness can be practised anywhere (yes, even on a packed train), some conditions are more inviting. Find a quiet spot where you won’t be disturbed—a cosy study, a peaceful garden, or wherever feels right. Surround yourself with items that ground you, like meaningful objects or meditation bells. If tech is your thing, mindfulness apps can help, too. It’s all about creating an environment that supports your practice.
Prepping for Practice
Before you begin, consider activities that calm your body and mind, like yoga or light exercise. Some people like to align their practice with their spiritual beliefs through a short prayer or ritual. Reflecting on how mindfulness benefits others, not just yourself, can also add meaning.
The Right Posture
Sit in a relaxed yet alert position—cross-legged on a cushion or upright in a chair with a straight but comfortable back. If discomfort arises, use it as an opportunity to practise non-judgemental awareness. Add cushions or supports as needed to stay reasonably comfortable.
We aim for a posture that’s both relaxed and alert—like a cat ready to nap but still keeping an eye on the world. Traditionally, this means sitting cross-legged on a cushion, but a chair works is almost as good. If you want to feel your breath moving into your back, try sitting with the chair supporting your spine. For a more traditional vibe, sit upright without leaning, but keep it comfy—no need to become a human plank!
To help with alignment, when the back is unsupported, imagine a helium balloon gently tugging the crown of your head upward, lengthening your spine without adding tension. Once you’re sitting tall and relaxed, let the balloon float off into the imaginary sky, and shift your focus to your meditation. Simple, right?
If sitting still makes you feel like a caged cat, moving mindfulness might be your ticket. Practices like walking mindfulness, mindful yoga, or mindfulness in action (e.g., during daily tasks) are particularly helpful for those who are restless or dealing with trauma. These dynamic approaches allow you to stay present while gently engaging your body. Stay tuned—these practices will be explored in detail elsewhere.
Eyes: Open or Closed?
Start with your eyes closed to help focus inward. As you advance, practising with your eyes open lets you expand mindfulness into daily life. Feeling drowsy or agitated? Eyes open can help with both.
Finding Your Anchor
Your breath is the go-to anchor, connecting you to the body and balancing conscious and unconscious awareness. Focus on the natural flow of your breath—no controlling or forcing. Whether you feel it at your nose, belly, or chest, let it guide you. For those feeling stressed or traumatised, sounds can also serve as a helpful anchor.
The Anchor: Breath, Body Sensations, Sounds
The breath is the classic anchor for mindfulness practice, and for good reason. It draws attention into the body and bridges the conscious and unconscious—a perfect entry point for psychological work. The key is to focus on the breath without trying to control it. Let it flow naturally—let the breath “breathe itself.”
You can focus on the breath in different ways:
- At a single point: The entrance of the nose, where the breath feels subtle and calming.
- In the belly or chest: Following the breath here often deepens emotional awareness, as these areas are closely linked to our feelings.
For those who are very stressed or traumatised, focusing on sounds can be a helpful alternative. It draws attention away from internal sensations and provides a grounding presence in the external environment.
By anchoring attention to the breath, body sensations, or sounds, mindfulness helps us stay present while creating a space for observation, clarity, and calm.
Thoughts Are Just Thoughts
In mindfulness, all thoughts—whether profound or mundane—are treated equally. Observe them as they arise and let them float away, no judgement required.
Managing Distractions
Inevitably, your mind will wander. When it does, gently guide your attention back to your breath, no scolding necessary. Even external sensations, like an itchy nose or a barking dog, can be observed without resistance or reaction.
Handling Strong Emotions
Overwhelmed by emotions or pain? Focus on the physical sensations they create—how they rise, shift, and fall. The focus is on changing the way we relate to these experiences rather than trying to change the experiences themselves. This curiosity can transform the experience from overwhelming to manageable.
Expanding Your Mindfulness Practice
Once you’ve grounded your awareness with an anchor—whether it’s the breath, body sensations, or sounds—you can gradually expand your mindfulness to encompass a broader range of experiences. Here’s how you can build on your practice:
- Subtle Body Sensations
Start with a body scan, gently moving your awareness from head to toe. Alternatively, feel how your breath expands into different parts of the body, connecting you to its natural rhythms. - Sensory Impressions
Tune into sights, sounds, smells, tastes, and even touch. Let these sensations arise naturally, noticing them without judgment or reaction. - Emotions
Become aware of emotions as they surface. Whether they’re fleeting or intense, try to observe them with curiosity rather than getting swept away. - Thoughts in Different Modalities
Thoughts often appear in varied forms:- Verbal: The inner chatter that narrates your life.
- Visual: Mental images that flash across your mind.
- Musical: Songs or tunes that might randomly play in your head.
- Types of Thoughts
Notice the content of your thoughts, whether it’s:- Planning for the future
- Worrying over the past or present
- Daydreaming grandiose fantasies
- Processing emotions like anger or desire
- The Quality of Your Mindfulness
Observe the nature of your awareness itself. Is your mind:- Calm and clear: A steady, focused presence.
- Agitated: Restless or easily distracted.
- Foggy or sleepy: Struggling to maintain focus.
By expanding mindfulness in these ways, you build a rich tapestry of awareness that can help you understand your inner world more deeply. This practice cultivates flexibility and resilience, enabling you to respond to life’s challenges with greater skill and clarity.
Building a Daily Mindfulness Habit
Consistency is the backbone of any mindfulness practice, but let’s face it—life can make this tricky. The trick is to slot mindfulness into your routine where it fits best, like brushing your teeth or enjoying your morning coffee. Starting with something simple—sitting quietly, walking mindfully, or using a guided audio session—makes it easier to build momentum.
If you’re struggling to find time or space, creativity is your ally. Meditate at your desk during a break, in your car before heading home, or even on the train (with headphones, of course). For parents, moments during nap time or quiet evenings can be golden. The key is to adapt mindfulness to your lifestyle, not the other way around.
If you practise mindfulness daily, it gradually becomes a habit—and the best part? Once the habit takes root, it runs on autopilot, with no internal debate required. It becomes as second nature as brushing your teeth. At this stage, even short, token sessions matter. They’re like planting seeds that grow into a strong foundation, eventually supporting a deeper, more serious practice. Consistency is what counts, not perfection!
Feeding your motivation is also essential. Read books or watch videos that highlight the benefits of mindfulness—it’s like giving your practice a pep talk. Practicing with friends, joining a group, or working with an experienced coach can also keep you engaged, especially when challenges arise.
And let’s not forget: life will throw curveballs. Whether it’s a job change, a holiday, or a new baby, plan ahead for how to maintain your practice. If you do fall off the wagon, don’t sweat it. Rebuilding your practice is much easier than starting from scratch. Mindfulness is a journey—progress, not perfection, is the goal!
Adapting to Life’s Changes
Life’s interruptions—holidays, job changes, or parenthood—can derail your practice. A little planning helps you stay on track. If you do fall off the wagon, don’t despair; restarting is easier than beginning from scratch.
Mindfulness is a journey, not a race. Be patient, kind, and willing to adapt. You’ll find that even small, consistent efforts can lead to profound change.