Mindfulness for Beginners: You Don't Have to Empty Your Mind
Meditation isn't about stopping your thoughts; it's about changing your relationship with them. Here is a realistic way to start.
The Biggest Misconception
Most people fail at meditation because they try to force their minds to go completely blank. When thoughts inevitably pop up, they feel they have "failed." The human brain is designed to think. Mindfulness is simply the practice of noticing that you are thinking, and gently bringing your attention back to the present.
Anchoring in the Present
To practice mindfulness, you need an anchor to the present moment. This is usually the physical sensation of your breath. When you notice your mind wandering to anxieties about the future or regrets about the past, you acknowledge the thought, let it go, and return your focus to the feeling of air entering and leaving your body.
Everyday Mindfulness
You do not have to sit on a cushion for an hour. You can practice mindfulness while washing the dishes by focusing entirely on the warmth of the water and the smell of the soap. Taking a mindful walk without headphones, simply observing the sights and sounds around you, is a highly effective way to ground your nervous system.
“Mindfulness is simply being aware of what is happening right now without wishing it were different.”
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