The Practice of Mindfulness

Posted on May 14, 2022 by Karen Maida Heckman, One of Thousands of Career Coaches on Noomii.

Mindfulness. We hear that word everywhere lately. There’s a lot of media attention about being Mindful and the benefits that go with it. Many colleges and businesses are now offering programs on Mindfulness. But for many of us, the idea of mindfulness may seem uncomfortable, frustrating, and even unrealistic. Before I started learning and practicing mindfulness and meditation, I had those same thoughts.

What I learned was that with practice, anyone can choose to be more Mindful and achieve a greater sense of clarity, focus and presence. In fact, now that I am practicing Mindfulness and have experienced some of the benefits firsthand, I often recommend (and encourage) it to many of my coaching clients who are looking to improve their overall wellbeing and mental health.
So, let’s talk about mindfulness and what it really means.

Mindfulness, as quoted by Jon Kabat-Zinn, author of “Wherever You Go, There You Are,” is being aware of or bringing attention to this moment in time, deliberately and without judging the experience.” Mindfulness is a way of being, purposely or intentionally focusing your attention on the present moment. Being aware of your thoughts, feelings, bodily sensations, and surrounding environment without any judgement. Whenever you are aware of what you’re experiencing, either through your senses, through your state of mind, or through your thoughts and emotions, you’re practicing mindfulness.

While Mindfulness has been around for over 2000 years and originated from ancient Eastern and Buddhist philosophies, you don’t have to be a Buddhist Monk or a spiritual person to practice being mindful. And you can learn to be Mindful anywhere you are, at home at the office, even while doing your workout. Research has shown that spending just 10 minutes a day focusing on the present moment can help:

• Reduce anxiety and stress (including feeling less anxious, worrisome, and overwhelmed)
• Feel less irritable, annoyed, or argumentative
• Improve attention and memory
• Decrease symptoms of depression
• Increase Emotional Intelligence
• Lower blood pressure
• Improve sleep
• Improve physical health
• Strengthen relationships
• Better engagement and productivity (at home and work!)

I don’t know about you, but in today’s world with our 24/7 connectivity, the uncertainties due to pandemics and war, and the constant pull from work and family obligations, mindfulness is something for me that is an easy add to my self-care routine.

So, how do you begin? First, I want to share that the word mindfulness is often interchanged with meditation, but they are different. While there are many ways to define and describe them, mindfulness is the simple act of paying attention in the present moment. Meditation refers to a more formal, seated practice, for a focused amount of time, that normally begins with deep breathing and anchoring on a single point of focus. There are many types of meditation, and it is seen as a tool to develop mindfulness.

There are many ways to practice mindfulness and as shared, it can be done anywhere and with anyone. You can practice mindful eating, mindful walking, mindful conversations, or any activity you are doing; you just need to stay present and, in the moment, that’s it.

To start practicing mindfulness, here’s a simple breathing technique called box breathing that you can do at any time, anywhere:
1. Close your eyes. Breathe in through your nose, slowly counting to 4.
2. Hold your breath for a count of 4.
3. Slowly exhale through your mouth for a count of 4 and then hold for a count of 4.
4. Repeat the process 3-5 times, focusing your attention on the present moment and on your breath throughout the process.

Most people wo begin practicing mindfulness say that it can be frustrating. Learning something new can always be frustrating but it’s important to remember that:

• Your mind is wired to be thinking all the time, so and it will happen…trust me; when you do notice your mind has wandered simply return to focusing on your breath and the present moment, over and over again.
• Don’t worry that you’re not doing it right, there is no right or wrong for Mindfulness, just focusing on the present moment.
• If you feel sleepy, know that is normal; our brains are accustomed to constantly be working, so take it as a signal that you might need more down time and sleep.

Because staying in the present moment can be easier said than done (studies show humans spend almost 47% of their day lost in thought), you can adopt a more formal approach to mindfulness.

Here is a basic Mindful Meditation:
1. Find a quiet and comfortable place to sit, with a posture that’s relaxed but alert.
2. Gently close your eyes to help you become more focused.
3. Take a few deep breaths, in through your nose, letting your belly expand, and then releasing slowly through your mouth.
4. Check in with your body, start with your feet and work your way up. If you notice any places of tension and discomfort, breath deeply as you focus on that area to try to release some of the tension.
5. Notice any thoughts, allow them to come and pass by (try imagining them as a leaf floating down a stream or a cloud passing in the sky),without any attachment or judgement.
6. When your mind begins to wander (and it will, that’s ok!), bring your attention back to your breath, again and again, come back to the present moment and focus on your breath.
7. When you’re ready — preferably after about 5-10 minutes, open your eyes.

Remember, although mindfulness and meditation appear simple, like anything, it takes practice until you get the hang of something new. There are also several meditation apps available to help you strengthen your practice, such as Calm®, Headspace®, and Balance®.

So, are you still wondering if Mindfulness is something for you? I encourage you to watch a helpful video from Andy Puddicombe, Mindfulness Expert and founder of Headspace®, on why Mindfulness is so beneficial. You can find it on YouTube, “All it Takes is 10 Mindful Minutes”. And the next time you feel like you need a little calm, clarity and focus in your life, I encourage you to take a few deep breaths and practice Mindfulness.