Getting started with mindfulness

The concept of mindfulness has become increasingly popular in the last few years, especially among the younger generations. Is there a good reason for it? It seems so: recent studies have shown how mindfulness and its practice have been linked to an overall reduction of stress and anxiety, and to help increase the overall well being in people.

The concept of Mindfulness itself is quite easy, it involves intentionally paying attention to the present moment without passing any judgment. If done right, it will encourage you to observe and feel your emotions, thoughts and sensations with curiosity and acceptance, rather than with judgment and fear.

The practice itself might feel a bit intimidating. It is, after all, a broad concept with many interpretations and people who are new to it might not know how and where to get started. On this blog we’ve published various articles on topics such as emotional intelligence, overthinking and life goals, and learning mindfulness could be a “tool” to tie all of these together.

Its origins

Mindfulness traces its roots in ancient Eastern philosophical and religious traditions, particularly in Buddhism. It is thought to have originated over 2,500 years ago in the Indian subcontinent, where it was known as “sati”, in the language used to record the early Buddhist scriptures. Buddha’s teachings focused on the cultivation of mindfulness as a way to develop insight, wisdom and to free oneself from internal suffering and anxiety.

In the last 20 or so years, its practice has gained significant popularity in the Western world, and as it becomes more and more mainstream, it has been integrated into various secular contexts such as education, psychology and corporate settings.

Critics argue that the commodification of these concepts has detached them from their cultural and spiritual roots, neutralizing and diluting them in order to turn them into a product and an “easy-5-step-technique” to reach enlightenment. Cultural appropriation is the process in which a practice or a tradition is taken out of context and “repackaged” for consumption without proper acknowledgment or cultural sensitivity. Critics express concerns about the prioritization of profit over the integrity of the practice and its original teachings – it’s thus important to recognize and honor the religious roots of mindfulness and to study its philosophical underpinnings.

How to get started

One of the most common misconceptions is that practicing any form of meditation, as well as mindfulness, requires training and a significant amount of time and effort during the day. Even a few minutes a day of reading and practice can make a big difference in the long run. You can try to set aside 10 minutes each day to practice, and to sit quietly and focus for a while, before resuming what you were busy doing before. The more you practice the more you’ll feel comfortable with it, once you feel good enough you can gradually increase the amount of time you spend on it.

Research your sources

To ensure you’re approaching the subject in a culturally appropriate way, it would be beneficial to seek out and find resources that represent diverse and inclusive perspectives. Try to look for books, classes and online resources written by authors with diverse backgrounds that can provide a better and deeper understanding of the subject matter.

Dialogue and learning

Engaging with practitioners, students and communities from different backgrounds will help you develop a continuous learning mindset. Try to aim for workshops and retreats organized by diverse teachers with a strong cultural bond to the subject. Actively listen, ask questions and approach learning mindfulness with humility and openness.

Mindfulness rituals

Integrating mindfulness into your daily meditation practices and routines will help you foster a mindful mindset throughout your day. Try to start with small ritual actions, such as mindful eating, drinking and walking. Paying attention to the way you take each bite, how your feet move in your shoes and how the air impacts your body and the environment around you are great ways to practice. Cleaning the house, doing the dishes and driving are all activities that can be incorporated into your routine, by giving you the chance of focusing your full attention to the sensory experience.

Focus on your breath

Breathing is one of the main focuses of mindfulness practice, as it is one of the easiest actions to control and is readily available. Try to sit in a comfortable position, on the floor or in a chair. Keep your back straight but not stiff, and focus your attention on your breath as it enters and leaves your mouth and nose. Aim to maintain this focus for the whole duration of the practice.

Cultivate a non-judgmental attitude

In the introduction I’ve mentioned the development of a non-judgmental attitude, what is that? Instead of labeling some aspects of your thoughts and feelings as good or bad, right or wrong, looking at them with a non-judgmental attitude means simply observing them with curiosity. Learning to recognize that thoughts are transient and momentary events that don’t necessarily define you, can help you reduce self-criticism, and grow self-compassion and confidence.

Guided meditations

If you’re just getting started in mindfulness, using guided meditations can be helpful to jumpstart your self-reflection path. There are many apps and websites that offer various kinds of guided meditation programs, you’ll be able to customize your session by length and style, making it easier to find the one that works for you.

By creating a supportive environment and incorporating simple daily activities such as breathing and reading, as well as nurturing a non-judgemental attitude, we can begin to practice meditation starting with the right foot. As you integrate mindfulness into your life, keep in mind that this practice will require respect, understanding and cultural sensitivity. Only by embracing all of these aspects will we be able to cultivate an inclusive and holistic mindfulness practice. Fostering a deeper connection with oneself is a long process, but success means that you’ll be able to connect with the people around you and bring into your life peace and a heightened state of well-being.