What is Mindfulness?
You may often have heard the term ‘mindfulness’ and wondered what it means. In basic terms, mindfulness is maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment. It is achieved through the practice of creating quietness, stillness, and awareness in ourselves, while filtering out critical or self-deprecating thoughts.
The benefits of mindfulness have been well-documented. Studies suggest focusing on the present moment can have a positive impact on health and well-being. As a result, mindfulness-based treatments have been shown to reduce anxiety, stress, and depression. Similarly, evidence shows that mindfulness can also lower blood pressure, improve sleep, help with pain management, and improve the quality of life for those living with chronic conditions.
How to Practice Mindfulness
An easy way to begin is to focus on each breath, resting your attention on the inhalation and exhalation, only.
Start by finding a quiet place where you can become aware of the sensation of your breath. Feel the rise and fall of the belly and chest. Pay attention to the breath moving in and out. Notice how it’s cool on the inhale and warm on the exhale. In other words, really focus on it and nothing else.
Occasionally, your mind will wander or something going on around you distracts you (and it will) simply bring your attention back to the breath. However, be sure to do this without judging yourself or “rating” your performance because it’s entirely normal. Just begin again and do this for whatever amount of time you set aside. Soon, you’ll notice a distinct difference in how you’re feeling.
Mindful Alternatives for Variety
Mindful Listening – If you’re finding your mindfulness journey challenging or you simply want a change, adding music to your quiet time can be beneficial. As a source of creative energy and strength, music can help you refocus and maintain your attention. While most music is beneficial, mindful listening is most effective when quiet, relaxing music is used (so, save Metallica for the weekend.)
Mindful Seeing – Another option is Mindful seeing, which is the practice of consciously noticing everything within your visual field. You do this by focusing completely on one thing, such as a beautiful country scene, the ocean, or a piece of artwork, as much as you are able. This takes your mind from a place of thinking and doing to a place of noticing.
Mindful Reading – Finally, mindfulness poems and meditations can help to guide and refocus our attention away from the routine and complex worries of daily living. They invite us into a world of raw beauty and emotions, challenging us to think and feel differently. As a way to add a meditative component to poetry, read the poem out loud a few times. Discover the rhythm in the words, like the beat in music, or a heartbeat, and allow your breathing to fall into sync with this pulse. To help you find this beat, the poem below is broken into small phrases.
A Mindful Meditation on Stillness
The journey begins with a single step. Below, you will find a meditation and a poem you can use in your Mindfulness journey into stillness. Find a quiet place to sit. Perhaps near a window where you can feel the breeze, by the ocean, or beneath a tree. Whatever place you choose, sit quietly for a moment and focus on your breath before reading the meditation and poem.
The Alluring Hush of Stillness sings softly to my heart and spirit, ever calling from the incorporeal ether of time and space, humming quietly in the chaotic rush, transposing the incessant clamor of the here and now. Ever present, like the delicate glow of a single candle against the darkness of night, the Hush of Stillness asks me to pause, draw a deep breath, and sense the treasure of the moment. For within the pulse of each fraction of time, amid the suspirations of the hands of the clock, and throughout the dizzying turn of days the Hush of Stillness lingers.
It is serenity nestled quietly like a dove in the swaying branches of the evergreen. Tranquility dancing upon the water, sparkling like the shimmering show of morning. Harmony descending gently like fluttering snowflakes spiraling in the storm of life. The hush whispers through the turbulent noise of existence to the inner essence, speaking in tones only the soul truly comprehends.
Whenever I close my eyes, if I stop to see the sparkle of starlight, or when I stoop to brush my hands across the waving fronds of wheat swaying in the breeze it is there. As the golden rays of the setting sun caress my cheek and the coolness of the evening zephyr runs its fingers through my hair, the Hush of Stillness becomes perceptible. During the evening carols of birds that break through the calamity of everyday, it speaks softly. The Hush of Stillness finds distinction whenever the soft serenade of crickets replaces the noisy bluster perpetually surrounding us and wherever the shades of Autumnal foliage or the blushing colors of Springtide turn our heads.
Rest
in the Silence.
As Light
becomes the pulse
that beats within,
As Shadows
sigh in
Indigo song,
Breathe
in Stillness.
While Patience
smiles from
the sparkling dawn,
While Charity
bends in
sweet simplicity,
Join the chorus
Of the Hush of Stillness
And allow
its symphony
To be
The only
blazing
congruency
Within.
.
Now, breathe deep, sigh, and repeat.
~Morgan~
