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#5 Tips on How to start a Mindfulness Practice
You’ve probably read one of the many articles in the media about the positive effects of mindfulness. Perhaps, you have thought about trying out mindfulness for yourself but haven’t got around to it. Maybe you tried it out but you weren’t able to stick with it. That’s a shame because the result of practicing mindfulness can be life changing. The power of mindfulness is such that it can completely transform our view of the world and ourselves. It enables us to discover a deep joy and satisfaction within ourselves. However, this transformation does not come overnight. It sort of creeps in on you – slowly. You may not notice the transformation from day to day. But, when looking back, after having practiced for some time, you will notice a change. The key to get to that point, is that we need to start training in mindfulness and we need to stick with it for a while. Therefore, I’ve put together five tips that will help you get started.
#1 Educate yourself
The more you understand the benefits of mindfulness practice, the more you’ll feel inspired to pursue it. Therefore, get your hands on a good book on mindfulness or save a trip to the bookstore and grab one for your tablet right now. Another option is to browse the web for articles. There’s no need to plow through dozens of books before you start to practice. The point is just to know how to practice (http://joyfulpresence.com/tension_release/) and understand some of the scientifically proven benefits of it. The later will remind you why you’re doing it, when you need a boost of motivation.
#2 Short sessions, many repetitions
Just as when you start to go to the gym, you cannot start out by lifting heavy weights. You’ll have to strengthen your muscles gradually. Then, as you build more muscle you can increase the weight. Similarly, mindfulness training is like building a muscle. In the start, if you try to focus for a long time, you’ll probably become irritated or dull-minded and it won’t be a good experience. So, in order to keep your mind fresh and alert while training, keep the sessions short – start with 5 minutes or even less. And then repeat as much as possible. The more your train, the easier it will become to calm the mind when you find yourself becoming tense or stressed.
#3 Commit yourself to 21 days
Becoming good at anything takes training and commitment. It’s no different with mindfulness. It will take some time to experience the benefits from the training, so don’t quit when the first few days of practice seem chaotic and makes you restless. Truth be told – that’s how it is for most people when they start to train. Therefore, make a firm commitment that you’ll stick with it and practice every day for at least 21 days. Remember that some days will be better than others. That’s just how it is, so try not to be judgmental about your practice.
#4 Integrate mindfulness practices in daily activities
A great way to train is to integrate mindfulness into your daily activities. You can take any activity and turn it into a moment of reconnecting with yourself by bringing your full awareness into the present moment. Some people like to set their phone to remind them to practice a few times during their work day. They’ll then take a minute or two to be aware of their breathing, for example. You could also get into the habit of taking a few breath with your full attention every time you get into your car. Or, when talking stroll, notice the sensation of the wind touching your skin or the sun warming your face. Think up other ways to integrate mindfulness practices into your life.
#5 Enjoy your practice
This point is crucial. Remember why you are doing mindfulness practice. To be less stressed and be happier and more present, right? Some people become too serious around the practice, so that it actually make them rather tense. And that’s definitely not what we’re aiming for. Therefore don’t take yourself too serious and be easy-going about your practice, “whatever happens, happens.” Practicing with this attitude will get you much better results in the long run. Don’t be hard on yourself but enjoy what you’re doing and be joyful.
I hope that these five tips will get you started with mindfulness, so you’ll be able to experience the many benefits for yourself. If you have any questions about this topic, please leave a comment and I’ll do my best to answer asap. Also, if you like to get news from my blog straight to your inbox, please subscribe for my newsletter: http://joyfulpresence.com/
