What is mindfulness?
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us (in your mind, body and surroundings) .
Be conscious of where your focus lies.
Be aware of your actions.
Give your actions purpose in your mind.
Don’t live in the past.
Avoid getting caught up in the future.
You don’t need to buy anything. You can practice anywhere, there’s no need to go out and buy a special cushion or bench—all you need is to devote a little time and space to accessing your mindfulness skills every day
It’s all about returning your attention again and again to the present moment. It seems like our minds are wired to get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the breath. We use the sensation of the breath as an anchor to the present moment. And every time we return to the breath, we reinforce our ability to do it again. Call it a bicep curl for your brain.
How do I practice mindfulness and meditation?
Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.Be kind to your wandering mind. Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.Be kind about your wandering mind. You may find your mind wandering constantly—that’s normal, too. Most mindfulness exercises start by having you sit in a chair and closing your eyes, but for Mindfulness Walking you need to get up and start moving. It doesn’t matter where, and in some ways, it is better if you don’t have a set destination in mind, as mindfulness is about the process as opposed to the outcome. So you just start walking.
As you are walking, pay attention to your breathing. Notice the sensations associated with breathing in and out. Pay attention to what parts of your body move as you breathe in and out. Spend a few minutes focusing your attention on the full experience of breathing. Immerse yourself completely in this experience. Imagine you are “riding the waves” of your own breathing.
Bring your attention to your ears, noticing all the sounds that you hear around you as you walk. It may be the crunching of leaves underneath your feet or birds singing in the trees around you. Practice simply being open to all sounds where ever they arise. Do not go searching for sounds or holding on to the experience of certain sounds. Instead, just practice having an expansive awareness of all the sounds around you — sounds that are close, sounds that are far away, sounds that are soft, and sounds that are loud.Essentially, taking a walk in nature may not prevent you from judging yourself and your life, but it will help you be in the present moment of your experience. Why nature?
Because it’s all around us. When you are being aware of the life within you and around you, you are being mindful of this present moment, and it will always calm you down. You can not do nature, you can just be there. Being is calming.
There´s calmness in nature
It is more like tuning in with some melody, a harmony of life being what it is. Right now. And then of course, nature provides some basic sensations to our mind and body that has always caused calmness and peacefulness.
In pure relaxation and peace of mind, in the diffusion of painful thoughts, memories and worries, in the experience of acceptance in just being here, being good enough.
By going out, using your senses in taking in whatever is around you, leading your mind consciously to your senses, to the unique experience of being here, right now. In the beginning, try to notice the big picture, anything around you.