Starting A Mindfulness Practice
(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org,
please feel free to visit the school website)
First, attend to comfort: clothes, temperature, quiet, comfortable seat…Turn ringers/phones/beepers off and listen to silence or soothing music. When beginning the practice, it is easiest in a low-stimulation environment… once one feels able to achieve an inward focus there, one can begin to practice it in more stimulating environments (for example, in nature and eventually even in stressful environments such as work)
Set aside at least 15 minutes every day. The more often your practice, the more quickly you will notice benefits. Thich Nhat Hanh recommends devoting an entire day every week. Some mindfulness retreats like the one I attended include a day of silence (free of any talking/interacting with others). This gives people permission to focus only on themselves and practice mindfulness.
Some of us enjoy incorporating mindfulness into daily rituals. I personally enjoy a few moments of mindfulness every morning when I wake up while still laying in bed. I specifically allow myself to notice my physical state (feeling warm, comfortable, relaxed) and use that to affect my thoughts and emotions ("I am so lucky to feel well" "I am so warm and cozy here" "I am going to savor these moments now before I get up and get on with my day"). Many also practice mindfulness during exercise routines by paying attention to physical sensations, thoughts and emotions. They take pleasure in noticing strength and flexibility and in the awareness that they are taking good care of themselves. They may also notice a lift in emotions and energy during and/or after the workout. We can achieve a deep relaxation and sense of well-being if we add stretching and relaxation at the end of a workout.
Types Of Mindfulness Practices
The number of ways to incorporate mindfulness is limited only by our creativity and effort. It is best to start with a specific activity, practice that, and then once comfortable with it try branching out. The most common one to start with is a sitting practice while focusing on the breath. Other practices include eating a small item such as a piece of fruit (noticing sensations of holding it, viewing it, the sensations in mouth, swallowing, food passing down the esophagus into stomach etc.) walking, focusing on a mantra, daily activities (ironing, dishwashing, playing with a child or pet—doing it as mindfully as you can, being as connected to it as you can, doing it as well as you can, focusing on the moment).