Whenever I start to talk about mindfulness practice with my clients, I tend get a lot of blank stares or resistance. Generally, I think people picture a Buddhist monk engaged in seated meditation for hours or weeks on end. Actually, mindfulness is a very simple practice that is easily integrated into our everyday lives. You can even do it while you’re washing dishes!
What is Mindfulness practice?
A great definition is provided by well-known researcher and founder of Mindfulness Based Stress Reduction, Jon Kabat-Zinn, mindfulness is paying attention on purpose in the moment without grasping onto judgment. That is, intentionally noticing present experience without labeling it as good or bad. Simple, yes. Easy, no.
It takes a lot of practice to pay attention to the moment. Our minds naturally wander. For instance, how often do you actually pay attention to the experience of washing the dishes or for that matter, playing with your children? Never? You wouldn’t be alone. We’re raised to multitask in our current day society. You wash dishes while going over your day, talking to your kids or partner, planning for tomorrow, etc. Imagine for a moment what it would be like to really experience washing the dishes. Feel the temperature of the water. Notice the smell and feel of the soap running over your hands. See the bubbles. Hear the sound of the running water or the clink of the dishes. What emotions arise? What thoughts come up?
Why bother with mindfulness practice?
The benefits are nearly endless. According to another well-known expert and author of numerous books including The Mindful Brain, Dan Siegel, M.D., research indicates that meditation or mindfulness practice has significant effects on the body, mind and even relationships. Dr. Herbert Benson, author of the Relaxation Response and president of the Mind/Body Institute at Harvard reports that scientific evidence shows that the relaxed state achieved through meditation can lower blood pressure, heart rate and respiration. It reduces anxiety, anger, hostility and depression. It alleviates insomnia, premenstrual syndrome, hot flashes and infertility. It has also been used successfully to treat individuals with chronic pain. It increases emotional balance and mental flexibility, which helps to overcome emotional pain, compulsions and addictions. It improves concentration and mental clarity. It enhances insight and empathy. It improves our intuitive ability and provides us with a heightened sense of connectedness to others and the world. Relationships improve when we are able to be more present with people and less caught up in fantasy, projection or negative emotions that get in the way of successful communication. Researchers have also found that meditators report increased life satisfaction and optimism. All that without a pill? Who wouldn’t want to try it?
How is Mindfulness Practice done?
Mindfulness is a state of mind rather than a specific activity. There are many paths to mindfulness. It is important to choose a method that works for you! In order for it to work it has to be enjoyable (or at least something you’re willing to practice). It has to fit into your schedule. It has to be something you can do. Don’t take an ashtanga vinyasa yoga class if you’re out of shape and have never taken a basic yoga class. Don’t sign up for a week long meditation retreat if you’ve never meditated five minutes. Start small.
Yoga, Tai chi, Chi Gong, and various forms of Meditation are wonderful options to begin to train your mind to pay attention. But, Mindfulness doesn’t have to be a formal practice. There are endless opportunities to practice mindfulness throughout your day. You can wash dishes, go for a walk, play with your kids, be with your partner, take a bath, eat a meal, etc. The point is to pay attention, notice when your mind wanders, and gently bring your attention back to the experience of the moment. It’s as simple as that.