Mindfulness is generally considered a state of awareness in which one’s attention is focused on the here and now, but meditating in this manner requires concerted effort and practice. Kabat-Zinn (1990) provided instructions for the practice of one popular form of mindfulness known as sitting meditation. Begin by finding a place and scheduling a time to engage in sitting in which you are unlikely to be interrupted. A chair can be used or you might choose to sit on the floor with your head, neck, and back straight. Kabat-Zinn (1990) noted this posture has the dual purpose of allowing one’s “breath to flow most easily. It is also the physical counterpart of the inner attitudes of self-reliance, self-acceptance, and alert attention” (p. 61). After assuming the position, begin to focus on your breathing, attending to and fully feeling the inhalation and exhalation of each breath. Do this for as long as you can, and try to work your way up to a longer duration by practicing mindfulness frequently.
Recognize that it may take you some time to get the hang of mindfulness. In the words of Kabat-Zinn (1990, p. 62), sitting meditation “is simple but it is not easy.” Being still for any duration of time can pose challenges for many people accustomed to hurriedly responding to the demands of life, and keeping one’s thoughts focused on the moment can be next to impossible for someone new to sitting meditation. The answer to these problems, according to Kabat-Zinn (1990), is to just let them be. Simply note—without judgment—the urge to get up and do something different or the arbitrary thoughts that pass in and out of your stream of consciousness. When these inevitable distractions do occur, Kabat-Zinn (1990) recommended observing the impulse or thoughts at face-value and then gently returning attention back to your breath, focusing on the rising and falling of the abdomen.
Empirical evidence strongly supports that mindfulness interventions are effective in treating psychological problems including depression, stress, and anxiety. Of course, mindfulness may not be for everyone, but those who enjoy the practice of quieting and centering the mind will likely find it a worthwhile endeavor. Although it is called “mindfulness,” it is as much about the heart and soul as it is the mind.
Reference:
Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. New York, NY: Delta.
