5 easy ways to start and maintain your mindfulness practice

You’ve likely encountered the term mindfulness – socially, at work or in some article raving about it. If you haven’t, then the one I wrote is good place to start 🙂 In simple words, Mindfulness is the awareness that comes from paying attention to the present moment, without judgment. Often, we spend our days dwelling on the past or worrying about the future, causing stress and potentially impacting our mental and physical health. A steady Mindfulness practice helps manage stress by teaching us to recognise how we react to it, disengage from the reaction and respond in a healthier way.

Building a consistent mindfulness practice can be challenging. The usual suspects for falling through the cracks are restlessness, impatience, distractions, and even plain boredom. Fortunately, there are strategies available from expert practitioners that can help you navigate these challenges and develop your mindfulness skills. Whether you’re just starting out or have some experience with mindfulness practices, these insights will keep you afloat in unfamiliar waters until you’re ready to dive deeper.

1. Mindfulness extends beyond formal practice. It can be incorporated into daily life by focusing on your sensations during everyday experiences . Utilizing the five senses allows for a greater connection to the present moment, ultimately leading to increased satisfaction. One way to practice mindfulness is by paying full attention to daily tasks. While you are eating, petting your dog, washing your hands or watering the plants slow down the process and notice each sight, touch, and sound so that you savour every sensation.
2. Writing can be therapeutic. Journaling intense experiences leads to greater self-awareness about your thought patterns and responses. By noticing and writing down your feelings, you develop a deeper understanding of the self. This knowledge empowers you with the choice to change how you react in the moment.
3. Recognise the nature of your mind. Whether you are trying to cultivate mindfulness informally or through a formal mediation practice, it is natural and inevitable for thoughts and emotions to arise. This is not a failure but the natural working of the mind. A wandering mind is not cause for worry, however not being able to reign it in or allowing your thoughts to consume you is harmful. Every time you catch yourself daydreaming, imagining or stuck in a though loop, simply become aware of the fact that your attention has moved away from your chosen object of attention. That awareness is in itself a realisation and a moment of mindfulness.
4. Make it easy and obvious. In the beginning, your practice should not feel like a burden. Even a few minutes daily can go a long way in building discipline and consistency. What’s important is show up everyday. Tie your mindfulness exercises to another activity that you do daily without fail – for e.g. right after your first cup of coffee or before bedtime. This is an effective method to incorporate a new habit in your routine by pairing it with an old one.
5. Don’t rush to judge or dismiss your efforts. Mindfulness teaches observing and accepting your thoughts and emotions non-judgmentally. However, until you achieve this state, the absence of acceptance and non-judgment can stand in the way of your progress.It’s natural to feel disappointed by setbacks, but remember that mindfulness is like any other skill – it requires building muscle memory and patience. Avoid being too hard on yourself as you develop this practice.

Each time you bring your mind back into the present is when you’re choosing to be mindful. The more you do it, formally or informally the more effective it will be. Most people find that it takes at least 20 minutes for the mind to begin to settle, so this is the recommended duration to begin with. However until you are ready to make a serious commitment, start by following the techniques mentioned here for shorter periods that work for you.