Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.
Mindfulness training is not done by putting your mind on a shut-down mode. It is training your mind to be calm, aware and in full control about whatever it is thinking. 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, meander to your to-do list — your mind will try to be 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 the essential piece of mindfulness practice — the piece that researchers believe leads to healthier, more agile brains: 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.
It’s all about returning your attention again and again to the present moment. It seems like our minds are wired to get 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.
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:
- 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.
To get a sense of mindfulness meditation, you can try one of the guided recording,