March tips for mindfulness

Photo by Fabrizio Verrecchia on Unsplash

Mindfulness is training for your brain to improve the ability to pay attention. This skill helps us in time to be able to observe thoughts and feelings without getting so caught up in them. To “respond rather than react.”


If you are new to mindfulness here are my top 12 tips for developing a practice

  1. Is not about getting rid of our thoughts, it’s about changing the relationship with them. We learn how to watch our busy and unruly minds without being overwhelmed or drawn in by its content. We learn with practice to stand back and observe.
  2. You also don’t need to sit for hour. Plan to do a few minutes each time, it will have legs and grow.
  3. We approach each session with a beginner’s mind. I find this helpful for me as it removes my inclination to strive all the time and do better.
  4. It’s normal when we start any kind of mediation to be directed to follow the breath as the initial focus of our attention, but if that makes you feel anxious that’s not a problem pick some part of your body. It could be your feet or your hands. (Read my blog on adapting mindfulness in these extraordinary times)
  5. If using the breath, bring your attention to where the breath is. See if you are able to follow it. Be aware of feeling the breath as it flows in, and as it flows out. That’s it, that’s all you have to do.
  6. When you start your mind will go bonkers, it will wander off from the breath or the part of the body that you are focusing on. It will go off to “what’s for dinner? am I doing this right? What’s the point of this? It’s really boring. When will it end?” This is all okay, this is not wrong, this is normal. This is what minds do. It will probably do maybe hundreds, if not a few thousand times.
  7. When this happens just gently bring it back to what you are focusing on.
  8. Each time you spot the mind has wandered, this is the practice, this is the mindful moment. You noticed it had gone.
  9. With practice, the wanderings will get a little less, and the attention will become a little more regular.
  10. The most important thing is not whether a practice is good or bad that is not the point, it doesn’t matter. The only thing that matters is that you noticed.
  11. Mindfulness is not the solution to everything. It’s not a quick fix. It may not be for everyone. It’s part of the whole lifestyle package.
    1. Good sleep
    2. Healthy Diet
    3. Meaningful relationships
    4. Life purpose
    5. Exercise
  12. The science is still new but seems to suggest that regular practice reduces stress, anxiety, depression.

Finally, if you have had a trauma or are suffering from depression, then I would recommend a course with an experienced teacher (feel free to contact me directly)