Introduction To Mindfulness PDF
Mindfulness is the single most important skill for self-help and self-care. Its importance is reflected in its widespread use across many therapeutic approaches, contemplative practices, and spiritual traditions. By training awareness and focus, we learn to become less reactive, less overwhelmed, and more intentional in our thoughts, emotions, and actions. This Introduction To Mindfulness PDF introduces the basics of mindfulness meditation and provides a simple practice that can be integrated into everyday life.
You can download a printable copy of the Introduction To Mindfulness PDF here.
Introduction To Mindfulness PDF
What:
Mindfulness is the awareness that arises from purposefully paying non-judgemental attention to the present moment.
How:
1: Set a timer (start with 5 minutes)
2: Pick a meditation object/anchor (traditionally the sensations of the breath at the nose).
3: Focus your attention onto the breath.
4: When you notice yourself distracted, lost in thought, memory, emotion, or sensation, gently return your focus back to the breath.
5: Do not stop until your session timer sounds.
Why:
Mindfulness teaches us to become aware of where the mind is and then to return it to focus. Both vital skills in everyday life.
With practice you will notice improvements off the meditation mat. You will be less reactive, emotional, and overwhelmed. You will have more time to make choices that are aligned with your goals and values. Your focus, calm, and clarity will increase.
You will also develop a healthy detachment to both cravings and aversions. During practice you will experience both ‘good’ and ‘bad’ feelings. These are treated the same; acknowledged and released. We then simply return to the breath. This translates to everyday life when we are faced with temptations, addictions, or negative stimulus.
Misconceptions:
- Empty Mind: Our goal is NOT to empty the mind, or have no thoughts, but rather to become aware of where the mind is and then return it to focus.
- Calm Mind: The best meditation session is the one we have. Sometimes our mind will be calm, other times it will be chaotic. Both are okay and acceptable. We are training to become aware of the nature of our mind. It simply is.
- Eyes & Posture: Traditionally we are told to sit with good posture and eyes closed. But the best posture is the one that works for you (gets you meditating). So sit, stand, lay, or move. Just choose an object and stick to it.
- Session Length: The ideal session length is the longest you can comfortably do, daily, ongoing. Too long and you will burn out. Start small and build up.
- Movement: There is no need to push through pain or discomfort. If you need to move, move! Just do so slowly and mindfully feeling the sensations as you do.
Daily Practice:
There is a lag between actions and results. Practice mindfulness daily and overtime you will notice improvements in mood and focus. Set aside a time and stick too it. If you miss a session, that is okay, learn form it and begin again.
Further Resources:
Book: Mindfulness: A Guidebook To The Present Moment
Free Guided Audio Sessions: Mindfulness For Absolute Beginners
You can download a printable copy of the Introduction To Mindfulness PDF here.
