Introduction to Mindfulness
- nikitamoody
- Mar 28
- 5 min read
In this post, I’m going to offer a brief introduction to mindfulness is and share some simple daily practices you can engage with to foster more mindfulness in your life.
It is important to note that mindfulness can be traced back to roots in Eastern traditions and religion, you can read an overview of the history here.
Jon Kabat-Zinn describes mindfulness as: “paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.” Whilst we often equate mindfulness with meditation, this definition illustrates that meditation is just one way to practice mindfulness. Any activity you engage with can be done mindfully.
For example, brushing your teeth can become a mindfulness practice if you remove other distractions whilst doing it and set the intention to pay attention. You might stand at the sink and begin to notice your senses; what you feel, hear, see, smell and taste in the moment whilst brushing your teeth. When we broaden our understanding of mindfulness as a practice, it becomes more accessible to engage with. However, there are still some challenges we might encounter.
We’re used to fast-paced, busy lives
One of the key challenges with mindfulness is that it is a different level of awareness and engagement with our experiences compared to what we usually do. A lot of our lives are full of multi-tasking, being busy and a fast pace. Mindfulness, by its nature, calls on us to slow down and take more notice. It goes against the norm for many of us so it can feel uncomfortable, and we often avoid things which are uncomfortable.
My mind will never be empty so I can’t do this
Another barrier is our perception that we are doing it wrong. There are some misconceptions about mindfulness and meditation that get in the way. Some people think it is about being calm, still and emptying the mind. This is not the case. Being calm, still and having an emptier mind might happen as a result of long term practice but it is not the goal.
In fact, a key aspect of mindfulness is non-striving, we are not aiming for anything other than showing up and observing non-judgementally. This might mean that, for example, we notice that a lot of our thoughts are about future predictions or that there is a lot of tension in our shoulders. Instead of trying to get rid of these experiences, we simply notice them and stay curious about them. If you struggle to sit still, have an active mind and feel anything other than calm then that is okay.
Intense feelings are unbearable
If we’re not used to being mindful and dive straight into 10-minute meditation practices, we might be in for an unwelcome surprise. When we slow down and pay attention, we can start to recognise thoughts, feelings and bodily sensations that we were not previously aware of. This can be daunting especially if we find it difficult to regulate our emotions. You will survive difficult feelings, but high levels of distress are a sign to stop. It can help to approach mindfulness tentatively, especially if you have a history of trauma. A couple of minutes a few times a day is a great start; you are not failing if you can’t do a 30-minute body scan right away.
What does this have to do with therapy?
There are some specific mindfulness-based therapies which are available to engage with. But mindfulness is also incorporated into the foundation of therapy. When you are asked how you feel or where you feel something in your body, this is an invitation to be aware of the present moment. When you are asked how you feel about these experiences, this can be a recognition of judgements you are making. I think that therapy can be viewed through the lens of a mindfulness practice, shared within the therapeutic relationship. As our thoughts do, we sometimes visit the past or look to the future in sessions but will always come back to the here and now.
How to Get Started with Practicing Mindfulness
There are numerous courses, apps and books available to start practicing mindfulness but it can feel a bit overwhelming to know where to begin. The following practices are some ideas to consider. Remember that these are practices and mindfulness is a skill, it might be difficult to start with and that’s part of the process. Focus on just trying to be present and not judge yourself for anything that comes up.
Daily check-in
Take 2 minutes each day to stop and check in with yourself, consider:
How are you feeling? What emotions are present right now?
What is happening in your body? Is there any comfort or discomfort or areas of tension?
What thoughts are happening right now?
Simply notice what is going on for you, just as you might check in with a friend.
Breath focus
A couple of times each day, taking a moment to simply observe your breath. There is no need to do anything to change it. This practice is about just noticing it, being in the moment with everything that is there. Some guide prompts to consider:
Notice where the air comes into or out of your nose or mouth
Is there any temperature change to the air when it enters or leaves the body?
How long are your inhales and exhales? Are they different?
Which parts of your body move as you breathe in and out? Maybe your shoulders, nostrils, chest, stomach
Mindful walking
If you find it difficult to be still, engaging with mindful walking might feel like a more suitable practice. We are typically on autopilot when walking, focused on our destination. But we do have some awareness to keep ourselves safe with crossing the road or noticing obstacles. We can broaden this awareness by considering:
What can you see? Hear? Smell? Feel as you are walking?
How is your body moving? What is the position of your feet as you walk? The length of your strides?
What is your pace like?
Mindfulness of posture
Set the intention to notice your posture a few times a day, maybe set a reminder on your phone.
Try to pay full and focused attention to your posture.
Is your head straight or slightly tilted to the left or right, forward or backwards?
Are your shoulders sitting up by your ears or down?
How straight is your spine?
Where are your feet right now?
Are you aware of any aches or pains?
Conclusion
“We are all mindful to one degree or another, moment by moment. It is an inherent human capacity.” – Jon Kabat-Zinn
Mindfulness is a type of awareness that can support us to be more present in the here and now. We all have the capacity for mindfulness but face varying blocks to accessing this level of presence. As a practice, it has the potential to allow us to more fully experience life and the world. This will include the joyful parts of being human but also the challenges. Mindfulness is not an easy quality to embody in a society that values doing more above everything else. But, if we can find small ways to take a bit more notice, we might learn something new about ourselves, other people and the world around us.
Reflection prompts:
How might mindfulness be helpful for you?
What worries do you have about practicing mindfulness?
What do you already do with mindful awareness (this might include exercise, cooking, reading, listening to music)? Can you build on the qualities of this activity?
If you have practiced mindfulness before, what was the experience like? Would you like to revisit it? How might you help yourself through difficulties?
If you have never practiced before, how would you like to begin?
Additional resources
Apps – Balance, Headspace, Insight Timer, Calm
What is Mindfulness – Dr. Tamara Russell
Mindfulness. A Practical Guide to Finding Peace in a Frantic World – Prof. Mark Williams and Dr. Danny Penman
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