Mindfulness – How to Start

Mindful eating is not difficult. It’s just a matter of practice.

But first, you need to see what being mindful is like.

Most of the time, we are walking around thinking about other things, multitasking, in a sort of half-in, half-out state of consciousness. We’re here physically, but we’re not here mentally. So, we have to learn to train our minds to be here now.

One of the easiest and most accessible – yet at times maddeningly difficult – ways to fall into mindfulness is to start by following your breath.

Get into a comfortable position. Sitting upright in a chair with your feet flat on the floor works well. Remove as many distractions from your area as possible – turn off electronics, mute the phone, make sure you will not be disturbed for a few minutes.

Then, all you need to do is pay attention to your breath. Notice how it flows into your lungs on the inhale. Pay attention to the natural pause that you have when your lungs are inflated. Then, you slowly exhale until your lungs are empty. You pause again at the bottom of the exhale. And then your automatically start again.

Your mind, like a dog, has probably already wandered off on many different tangents. It’s ok. Just bring your mind back to your breath. Each time it wanders, bring it back. It will wander. That’s its nature. Be patient with yourself.  Meditation is called a practice because you have to keep practicing it.

Try to practice for 10 minutes per day if possible – take 5 minutes in the morning and 5  minutes at the end of the day. Notice how you feel before and after your practice. What has changed? What hasn’t? What do you now see that you didn’t before?


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