An Introduction to Mindfulness

All of us live with the demands of a busy life, and for many of us this results in a busy brain. The practice of mindfulness is an exercise of being self-aware and conscious. This can be achieved through breathwork, guided imagery, and a connection to thoughts and sensations that center us in the present. 

Mindfulness is the cornerstone practice of restorative yoga. Yes, there are some physical asanas involved as well, but the real practice is that of being present and still in the mind. 

Dinosaur mindfulness cartoon by dinosaur couch

One of the biggest barriers I hear students express about meditation and restorative yoga is that they don't feel they are good enough at emptying their brain to practice it. This is the mental equivalent of feeling like you aren't flexible enough to be a practitioner of yoga. It takes time to develop a skill, which is why mindfulness is called  a practice, one we build over time and improve with repetition and familiarity. 

Benefits of Mindfulness 

There is a vast body of literature suggesting a variety of mental and physical health benefits that stem from the practices of mindfulness and meditation.

Here is a non-exhaustive list of proven benefits* 

• Stress reduction 

• Improved memory

• Cognitive flexibility 

• Improved focus

• Reduced rumination

• Improved sleep

• Pain reduction 

• Improved blood pressure 

• Reduced symptoms of anxiety, depression, and PTSD 

Breathwork

An important part of any practice is the observation of the breath, which can help you tune in to yourself. Observing the breath and the physical movements that accompany it requires no equipment. Try not to change or restrict the breath, but instead observe its natural rhythm. As you do, notice what parts of your body move, and tune into your internal physical experience and feedback. This internal awareness is the practice of interception- the collection of internal sensory information. 

A guided mindful breathing practice to help turn focus inwards.

This approach to breathwork is different from the practices of pranayama. Pranayama is one of the limbs of yoga, which focuses on control of the breath in different ways. 

Practice: Body Scan

Body scans are a type of mindfulness practice, which help to bring ourselves back into both our body and the present moment. Another interoceptive practice that aims to cultivate awareness of the body’s sensations, both physical and emotional. This practice uses a guided gradual sequence moving from one end of the body to the other. Bringing awareness to the physical body can help to release muscle tension. 

This is a seated mindfulness practice that is a guided body scan.

Practice: Five Senses

This is a mindfulness practice that recruits all five of your senses to help you come into the present moment. Five senses can be used as a self regulation tool and as a way to ground yourself. This interoceptive practice engages the five senses in the present and cultivates your ability to tune into your senses of sight, sound, touch, taste, and hearing respectively. 

A mindfulness practice to engage the 5 primary senses.

Tips for Success

Make a calm, quiet space for yourself - choose somewhere you can sit or lay down comfortably. Temperature should be controlled.

Make it a habit - pick a regular time and space to return to your practice. Set reminders if needed. 

Short and simple - no need to overcomplicate your practice. Make it something you can return to regularly. Consider what time and energy you can commit to sustainably. Simple and sustainable is the goal; a practice made of 10 minutes a day is easier to integrate than trying to manage an hour of complicated practice. 

Practice radical self-acceptance - remember that mindfulness and meditation are a practice. It will be easier to get into the flow with some, and more difficult with others. Be kind and compassionate to yourself if you have practices that feel challenging. 

Looking for more simple practices? Check out our meditation playlist on YouTube.

*References

APA article - The benefits of mindfulness

US Department of Health Newsletter- Mindfulness for your health

Harvard Gazette - Where Science Meets Mindfulness

US Department of Health - Meditation and Mindfulness: what you need to know