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A Simple Guide to Mindfulness for Beginners

A Simple Guide to Mindfulness for Beginners

“The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.” ~ Thich Nhat Hanh

Does your mind ever feel like it just won’t switch off? Thoughts are spinning around and around inside your head like a carousel out of control. And the more you try to stop them, the faster they seem to go. All you want is some peace within.

Our hearts have a tendency to lead us toward things we need. So you may have already read about mindfulness and its ability to reduce stress and create more peace. Or perhaps a friend has been singing its praises. You may even have seen a poster in the doctor’s office. It sounds like something you might want. No, it feels like something you need. But, the usual suggestion to “just sit, observing your breath for 30 minutes” is confusing at best. And so you toy with the idea for a while, not sure where to begin. Or maybe you’ve even tried it once or twice, only to give up in frustration, as your monkey mind chatters louder than ever.

If you think you aren’t the “mindfulness type,” you are giving up too soon. There is a much simpler, easier way to be mindful. And I promise you, it will work just as well.

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I know because I’ve been there.

A few years ago, I was going through a particularly difficult and sad time. I was spending a lot of time inside my own head, and even when I wanted to switch off, I couldn’t. At the end of the day, my body would be exhausted but my brain kept whirring. Sometimes I felt like I was going crazy. I was desperate to find a way, and I started reading a lot about meditation. I even took a few classes. But for some reason, I couldn’t make it work. It was too hard. It took too much time. So I gave up.

Then in 2009, I took a course called “Mindfulness: A Simpler Form of Meditation” as part of my psychiatry training, where I was introduced to a new way of living mindfully — an easier way, a way that actually worked for me. And will work for you, too. To be able to use this new method well, we need to first understand what mindfulness actually is.

So what is mindfulness?

Jon Kabt-Zinn, a world renowned expert in this subject, defines it as, “Paying attention in a particular way: on purpose, in the present moment, and non judgmentally.”

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I love this definition, because it helps us understand that your attention, or awareness, is the crucial ingredient in Mindfulness. It has to be intentional, meaning you don’t leave it up to chance; you consciously bring your awareness to rest on something. Whatever you choose to be aware of is okay, as long as it is happening in the present moment. When the mind wanders (as it invariably will, because that’s what minds do), you just bring it gently back to your current focus of awareness.

Jon Kabt Zinn also reminds us to be non-judgmental with our awareness, meaning there is no perfect way to do this, no “standard” to judge yourself against. So, don’t get upset or disappointed when your mind wanders. All you need to do is bring it back gently and repeatedly. In traditional mindfulness, we are taught to do all this while sitting with eyes closed, observing the breath. This is hard to do, especially as beginners, because as you sit observing your breath, the thoughts often seem to get louder. Plus, you still have to go back to real life once it’s done.

So here’s the easier, simpler way: instead of sitting quietly observing your breath with your eyes closed, simply learn how to do your daily routine activities mindfully.

Let me explain. Despite our misleading Facebook updates, most of us have normal, somewhat boring daily lives filled with mundane activities such as driving, doing the dishes, cooking a meal, or taking a shower, right? Well, how about learning to do these daily activities in a mindful way?

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Some benefits of this method:

Let’s think about why this might be better than the usual way, especially for beginners.

• Since these activities are already an essential part of your day, you don’t need to find a separate time for practicing mindfulness.
• You can start with small three- to five-minute activities, such as brushing your teeth.
• You can do this even if the environment around you is loud or busy.
• You can change your awareness for any urgent interruptions, and return to mindfulness mode easily.
• You can do this at work.
• It can be used a quick stress management strategy, because you will see your anxiety reduce almost immediately.
• And so many more.

So, how can you train your monkey mind in this new way of relating to every day tasks?

Practicing in real life:

Imagine you are washing the dishes. You might begin with trying to do it mindfully for just 5 minutes. Here’s how:

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• Start by bringing awareness to your senses: how does the soap feel against your skin, what does it smell like (rather than describe or think about it, just enjoy actually smelling it), what shape is the dish you are holding, how does the wash cloth feel as it moves over the dish, what sound is the water making in this moment, and so on.
• Notice how we use our senses to help keep us aware of this moment.
• You can also use your own body in this way: bringing your awareness to rest on the sensation of your hands moving as you wash, the feel of the floor against your feet, the sensation of your joints moving, etc.
• Whenever your mind wanders, just notice it and gently, with no judgment, bring it back to your senses.
• Do it for just a few minutes at a time but in those few minutes, try to get completely absorbed in your awareness of that moment.

Whatever the activity may be, and however “boring” it may seem, when you fill your awareness in this way, your mind will have no room for rumination. Rather, you will feel fully alive and present. I’m certainly not a yogi, but with constant practice, I have found it easier to include this kind of mindfulness in more and more daily activities.

Some other possible activities to combine this method with:

Use it to help you feel calm, even in the midst of a traffic jam. Use it at work, when you need a break or feel stressed out. Use it when you are eating, when you are showering, or to connect better with the person you are with in each moment. Your daily life is filled with possibilities.

Finding peace, joy, and connection doesn’t have to be just a lofty goal. And you don’t have to be Buddha. Just simply do whatever you are already doing in this very moment — in full awareness, mindfully.
Because, this moment IS your life.

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A Simple Guide to Mindfulness for Beginners

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Last Updated on January 11, 2021

11 Hidden Benefits of Using Oil Diffusers

11 Hidden Benefits of Using Oil Diffusers

Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

Read on for 11 hidden benefits of using oil diffusers.

1. Safe Scents That Make Sense

Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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2. Stress Relief

Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

3. Improved Sleep

Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

4. Appetite Control

Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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5. Bacteria and Mold Killing

When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

6. Decongestion and Mucus Control

Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

7. Mosquito Repellant

Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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8. Pain Relief

While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

9. The New Anti-Viral

Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

10. Improved Cognitive Function

Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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11. Money Saving

With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

Featured photo credit: Jopeel Quimpo via unsplash.com

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