Practice Mindfulness Daily for a Week

Most of us have busy minds, always thinking, and sometimes it feels like we aren’t in control of our minds. Is there a problem with this? Yes! We end up distracted, forgetting about things that are important to us, and sometimes stressed and overwhelmed. We might forget to notice important truths about who we are and who we’re becoming.

Mindfulness is a powerful tool to change these patterns and to become a happier person. There are lots of ways to be mindful, but at its essence, it means being aware of what’s happening in the present moment. Slowing your mind down so that you notice your thoughts and emotions before you act on them. Mindfulness is a kind of freedom: the more you notice these things, the more you get to choose which to act upon, instead of following your first impulse. This helps you feel calmer, more in control, and happier.

Getting Started:

• First, choose a quiet place (maybe your bedroom, or a spot outdoors) and a regular time (for example, right before bed).

• On the first day, sit down, take everything out of your hands, and set a goal of practicing for 2 minutes. Set a timer if you can.

• Start with a deep breath. All the way in, all the way out. Then do two more.

• Then close your eyes.

• For the next two minutes, your only job is to notice what’s going on inside you. What are the physical sensations? What are the thoughts? What are the emotions? What are my senses telling me? As soon as you notice a sensation, thought, , emotion or anything else, say “hello” to it, and then “goodbye”. Try to imagine it fading away, blowing away like a cloud in the sky. See what comes up next.

  For example: I sit down, close my eyes, and take a deep breath. Before I know it, I’m starting to notice the sound of cars going by outside. And that it’s cold in my room. I notice the car sound, and then say “bye” to it and shift my attention. I notice the feeling of being cold, and then say “bye” to that as well. Then something else comes up…

• The goal first is to notice more and more, and then to give yourself open spaces of time when there is just peace and quiet inside you, with no thoughts or distractions carrying you away.

• Keep practicing. After 2 minutes the first day, go for 3 minutes the next, then 4 minutes, and so on.

Eventually, as you get good at doing this, you’ll realize that you’ve built a mindfulness “muscle” that helps you clear your head from distractions and get back to that peaceful and quiet place. This is the place where you make your best decisions, have insight about yourself, and can feel peaceful and content.