About a month ago I posted that I had begun using Headspace, a mindfulness meditation app. Their foundation series is a beginner introduction to mindfulness and meditation. It isn’t my first introduction to meditation, I’ve done some reading about it in The Joy Diet by Martha Beck, and experienced a handful of guided meditation exercises in workshops I’ve attended through our Health & Wellness group in the Mothers Forum.
I love it, but I’m still very much a beginner, which is why I wanted to write this post now.
Here’s a beginner’s explanation of mindfulness and meditation straight from someone who not very long ago had no concept of either. No high level stuff, here. Just a novice perspective that may inspire you to start your own meditation journey.
A Beginner’s Understanding – Mindfulness and Meditation
What is Mindfulness?
Mindfulness is being aware of the present moment without judgment. It’s calmly noticing things but without attaching positive of negative emotions; just taking inventory and being really aware and present in the moment. It might mean doing a mental body scan, and really noticing how your body feels from head to toe. It could be taking some time to really notice your emotional state without judging yourself for how you’re feeling, just making yourself aware of it. Using mindfulness while you’re eating can help you truly enjoy a bite of food, or decide some treats aren’t actually as pleasurable to eat as you thought.
Why I Love Practicing Mindfulness
The practice of being really aware of my body, emotions, surroundings and present moment but not judging them can be very helpful in every day life. It can help me to notice that I’m irritable and snippy, without judging myself and feeling guilty, but then after that mindful moment of non-judgment I’ll be proactive and do something to make myself feel better or remind myself not to be irritable towards my family. It can help me appreciate the beautiful moments I have with my children, really pausing to notice the way the sunlight hits the top of their heads, taking time to really watch them interact with each other, focus on the sound of my son’s laughter. Pause. Be here, now. Experience my children’s childhood in a more pronounced and high definition way.
What is meditation?
Meditation is time spent sitting and encouraging the mind to be calm and peaceful. Techniques for training the mind to be calm might be focusing on the breath, counting the breath, or repeating a mantra in the brain.
Meditation doesn’t mean the absence of other thoughts; that’s one of the most helpful things I’ve learned. It’s easy for a beginner to think they’re never going to be able to meditate successfully because they can’t turn their brains off, and thoughts intrude constantly into their practice.
That’s ok. It’s the act of non-judgement and return to calmness that’s important when thoughts intrude; notice them and then let them go. I am surprised later to discover that I remember the thoughts that I need to, without interrupting my meditation to write them down.
Each time a thought interrupts my focus on the breath or a mantra or whatever I’m doing, I just bring my attention back as soon as I realize it. I don’t worry about it, I don’t follow the train of thought, I just let it go.
Why I Love Meditation
I feel calmer immediately after I meditate. My entire body feels more relaxed; even my eyelids feel heavier at the end of the session when I open my eyes and return to reality. It’s that noticeable physical change that keeps me coming back for ten minute session after ten minute session. I’d love to do longer sessions at some point, but am a little amazed at how hard it can be just to find ten uninterrupted minutes in my day. That’s another thing I love about meditation; whether I’m able to make the time for it is a good pulse for whether I’m over-committed and need to step back a little.
How to Start
I do recommend the Headspace app, I’ve had a good experience with it. A friend of mine prefers the Calm app. You can also pick up your own copy of The Joy Diet by Martha Beck, which I highly recommend; it talks about far more than meditation and is a classic for a reason.
You can also look for a meditation workshop near you; many yoga studios either offer them or are good places to ask for recommendations.
And… there’s always google. However you start, taking some time each day to sit and be calm really can do wonders for our busy brains.