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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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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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