Morgan MindfulnessIn the area of Covid-19 Here Are 10 Steps to Increase Mindfulness.
In Wheat Ridge, Colorado, even amid the Omicron wave of coronavirus-19, we often feel as if we are too busy to stop and smell the roses. You may be thinking, “Oh no! Not that mindfulness thing again.”
Yes, I’m talking about Mindfulness. That buzzword doesn’t seem to go away. Mindfulness is a widely talked about and widely misunderstood way of being. I’m here to clarify what it means to live mindfully in 10 simple steps.
A Mindful Approach
Before I lay out these steps, keep in mind these are in no particular order. Mindfulness above all is about listening to yourself. So as you reflect on each of the steps below, keep the following quote by Jon Kabat-Zinn, the founder of Mindfulness-based stress reduction, in mind:
“If you are not hearing or feeling the word heartfulness when you encounter or use the word mindfulness, you are in all likelihood missing its essence.”
Present Moment
A core principle of Mindfulness is connecting to your present moment experience. In other words asking yourself, “what’s happening for me right now?” The present moment is the only moment we have to make choices or take action in our lives. If we focus on the past or future, we miss what is right in front of us. The mind can become frozen or dizzy until the body is tied up and drained, unable to connect. If you struggle to stay in the present moment, use the next mindfulness step to help ground yourself.
Direct Experience (6 senses)
Notice what you see, feel, taste, smell, hear, and even what arises in your thoughts. Embodying your direct Experience may look like taking a slow walk feeling every step as your foot makes contact with the ground from your heel, arch, ball of your foot, toe pads, and your toes breaking contact with the ground. Or, on that same walk, deeply look at each tree you pass. Can you see the detail in the bark? Are there animals in the tree? Do you notice the shape of the leaves, and is the wind blowing through those leaves? This is the process of slowing down and connecting mindfully with all the small ignored experiences that arise in every moment.
Beginners Mindset
I like to think of the beginner’s mindset as inviting curiosity. Be as curious as a cat or the annoying little person in your life who doesn’t stop asking questions. Mindfulness is about being interested in what and how you’re experiencing this life. For example, if you’re struggling with back pain after a long day of work, dive into it rather than trying to ignore the pain. What does this pain actually feel like? Is it sharp or throbbing? Is it hot? What shape is the pain? It’s amazing what you can find out about your body when listening. Knowledge is power, right?!
Non-Judgmental Awareness
This step can be so tricky. But, it’s also imperative. Maybe you can stay in the present moment, connect with your direct Experience, and even keep your beginners hat on meanwhile you’re being a jerk to yourself. Well, cut it out. Mindfulness is not about judging your Experience. It’s about noticing it.
Patience
Mindful patience goes hand in hand with step four. Patience is the wisdom of non-judgmental awareness. Mindfulness is trusting that whatever will unfold will unfold when it’s time. I tap into this trust when I get irritated about my racing mind. Whether or not we try to force our thoughts in a direction, they will go where they need.
Non-striving
Generally speaking, our world is set up in a goal-seeking manner. Mindfulness challenges that societal law, and it’s so challenging. Maybe you’re asking yourself, “Why would I do something without a purpose?” I’m here to tell you that if you approach Mindfulness with a goal, you will most likely fail. If you tell yourself to relax more often than not, you’ll tense up more. Mindfulness is about supporting yourself being just as you are tense, calm, anxious, or angry in each moment.
Acceptance
Non-striving leads to mindful acceptance. Sitting with yourself just as you are without trying to change your Experience. Again, if you say to yourself, “I’m not tense. I’m not angry,” more often than not, that energy will build until the emotion forces you to feel it. When we mindfully accept our state of being, the energy is released naturally. “By intentionally cultivating acceptance, you are creating the preconditions for healing.” – Jon Kabat-Zinn
Letting Go
A fundamental part of mindfulness practice is building a non-attachment mindset. When a thought arises, rather than holding onto and analyzing the thought, mindfully allowing it to pass just like clouds moving across the sky. If you struggle to let go of specific thoughts, it helps bring your attention to what it feels like to “hold onto” those thoughts. Go back to the beginning of this list and feel into your direct Experience.
Intentionality
Mindfulness doesn’t come easily. It requires repeated practice in all areas of life. The steps above are difficult to practice without intentionality. However, Mindfulness builds with practice and time. Tune into what area of your life you’d like to begin building Mindfulness and commit to giving yourself that time.
Kindness
Kindness is my final step to practicing Mindfulness and the most valuable to my practice. Without kindness comes judgment, criticism, and guilt. If I don’t practice kindness, I stop practicing Mindfulness. This piece is crucial because it creates the structure for everything else. By structure, I mean that when I’m kind to myself about my process, I’ll keep practicing Mindfulness. If I beat myself up for “not getting it right” or “being bad,” I stop. Kindness is the foundation to bringing curiosity to your life.
I hope this list helps guide you to a more mindful, present, and compassionate journey. One of my favorite mindfulness teachers, Mare Chapman, described the power of practicing Mindfulness:
“We are released from needing the other’s approval because we understand and accept ourselves.”
Mindfulness is a journey and a way of being. Remember these steps are here to support your journey. Listening and trusting your Experience is the most essential part.
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Today’s guest blog was presented by Morgan Dingle. Morgan is a Licensed Professional Counselor in Colorado and a trusted clinician at Front Range Family Resource Center. To schedule with Morgan, please contact us here to inquire.