Mindfulness: Your Gateway to the Present

“Mindfulness means paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally.”

Mindful awareness has three key features:
Purpose – Mindfulness involves intentionally and purposefully directing your attention rather than letting it wander.
Presence – Mindfulness involves being fully engaged with and attentive to the present moment. Thoughts about the past and future that arise are recognized simply as thoughts occurring in the present.
Acceptance – Mindfulness involves being nonjudgmental toward whatever arises in the moment. It means that sensations, thoughts, and emotions are not judged as good or bad, pleasant or unpleasant; they are simply noticed as “happening,” and observed until they eventually pass.

“Mindfulness is a habit, it’s something the more one does, the more likely one is to be in that mode with less and less effort. . . it’s a skill that can be learned.”

It involves the following basic components:

Direct involvement of one of your five senses – Focusing on one of your senses grounds you in the present moment.
An “anchor” – The anchor serves as the object of attention during mindfulness practice. For example, if you are being mindful of your breath, you should try to maintain a continual awareness of the physical sensation of your breath entering and leaving your body. This could mean feeling the air entering and exiting your nostrils, or even the sensation of your lungs expanding and contracting. The exact sensation doesn’t matter as long as you can keep focused on it.
Returning to the anchor – This is where the power of mindfulness practice comes from. Chances are you will only be able to remain focused on your anchor for a few moments before becoming distracted. This is OK and to be expected. When you realize you have lost focus, gently refocus your attention on the anchor. With time and practice, your mind will begin to settle into calmness and you will find yourself able to focus for longer periods.
Example of Mindful Breathing:

• Posture – Assume a comfortable upright but relaxed sitting posture. There is no requirement to sit on the floor and sitting in a chair is perfectly acceptable. The key is to choose a posture that lets you be comfortable and alert. You can choose to keep your eyes open, but if you are a beginner, it may be easier to keep your eyes closed to avoid distractions.
• Getting grounded – Take a few moments to notice any tension you may be holding in your body. Relax your face and jaw, and let your shoulders relax. Feel the weight of your body resting on the ground or in your chair.
• Notice your breath – Once you begin to feel grounded in your body, try to notice the sensation of your breath. Some sensations you could focus on include the air as it enters and leaves your nose or the sound of the air in your throat. If you have difficulty feeling your breath, it may help to place one hand on your belly so that you can feel it rising and falling as you breathe.
• Staying with your breath – Now that you have settled your attention on your breath, try to keep your attention on it as long as you can. Remember to stay relaxed with both your posture and attention. If you feel yourself becoming rigid or dozing off, feel free to reset your posture and release any tension you feel. If you notice that your attention has drifted away from your breath, gently guide it back to feeling your breath in the present moment. If you notice thoughts arising, try not to judge them or yourself! Simply acknowledge their presence and let them pass. Always remember that the most important part of this practice is not how long you stay focused, but gently returning your attention to your breath when you lose focus.