When learning how to practice mindfulness, being kind to yourself is the #1 priority. You are unlearning old habits which can be a long and enduring process. Perfection is never the goal, but bringing yourself back to awareness and away from judgement IS. New habits can only be made when we consciously take part in correcting our old habits. Consider ‘breath’ to be what brings you back to simple awareness. Your mind WILL wander, it will judge, it will get lost in what your plans are for next week, what happened on your 8th birthday, or if you did or didn’t go to college. This is natural and it is okay. Realizing you’ve lost the present moment and redirecting yourself back to your breath is the key to all of this. Once you start noticing when your mind gets off track, is when you can become more and more aware of your thoughts which will help you to get back to where you need to be, the present. 

Mindful Reading

In a fast-paced world, it’s easy to skip over the details and miss important information when speed reading. There have been many times where I’ve read an entire page in a book and couldn’t recall a single thing I had just read. Before and after reading a page, pay attention to only your breath, no other thoughts or distractions. After taking a period to breathe, reflect on what you have read and what stood out to you, this will reinforce the information in your brain. This is one way you can efficiently be mindful while reading that will help you fully understand your studies, your work, and even your recreational reads. One way to write mindfully is to  journal every day. Journals can be an extremely therapeutic path into understanding the inner workings of your mind. Staying present, acknowledging your emotions, and expanding on those thoughts, while appreciating your current situation for what it can be, is immensely helpful in staying mindful during the writing process. People generally feel relieved, intuitive, and more connected with one’s self after writing in a journal. The goal of practicing mindfulness is to be presently aware of yourself and your current state, nothing more. Using a journal to filter out your thoughts will help you get closer to that present state.

Mindful Listening

You can practice mindful listening in several ways, such as; in the morning with music, or in the presence of another person. Being attentive, aware, and calm is the key to being completely open to mindful listening. While waking up, take into account the sounds you hear. It could be a car driving by, some birds chirping in your window, or coffee being made in the kitchen. The sound you are focusing on will fade away and you might feel your mind drifting. Remember to bring your attention back to another soft sound. If you are listening to music, be aware of the feeling it gives you, the sensations through your mind and body, and the vibrations. Allow yourself to enjoy it fully without analyzing why. Being present while listening to another person may be the most important mindful listening skill to learn. It will not only build a closer trust with the person who’s talking, but will give the person a prime example of how you would like to be heard when the time comes. Breathing, staying focused on what is being said, and actively listening without blurting out thoughts, is how you can mindfully listen during a conversation. Stay attentive to the person’s feelings, tones, and body language, and let them know with your own body language that they are being fully heard. Mindfulness has never been about forcefully blocking out thoughts. You will have many thoughts coming your way, even when you are trying to focus on one sound or entity. Let your thoughts come and go like waves. If you put no energy or depth into them, they will wisp away as fast as they came. You are present. You are here in the now. It is a really beautiful thing to show up for your life. Not reflecting on the past, not planning for the future, not involving yourself in what-if scenarios, you are just living exactly in the time you were meant to be in. The present: the only real time that exists, that matters, that is important. You have all the power in the world when you are in control of your own mind, and it no longer controls you. 

For more information visit mindful.org.