When the concept of mindfulness meditation was introduced to me, I thought it sounded crazy.
My first reaction was this is not for me…or most people I know. However, I’m a researcher and I can be persuaded by science and data. I listened to the vast research in this area and saw the benefits: decreased depressive and anxiety symptoms, increased academic and sports performance, increase general health, enhanced concentration, improved relationships, and allowed for a better night sleep.
Mindfulness meditation is the act of paying attention to your present moment without judgement and with intention.
It allows you to breathe and be centered in a way that re-wires your brain. As this occurs, various aspects of your mood, behaviors, and thoughts can be altered. Mindfulness meditation is hard. It’s hard to be present and judgement free when we have been socialized to have 7 window browsers open while texting and giving ourselves a hard time for XY and Z.
Let me debunk some ideas I’ve heard about why someone can’t try this:
- I can’t sit still.
You don’t have to sit still. Mindfulness meditation can be done on the move – walking, running, doing the dishes… - I can’t shut my mind off.
You don’t have to. When your mind starts to wonder, try to notice it and then go back to your breathing. Even if this happens 100 times – you are still doing it right. - I can’t do anything right.
This is just another thing. Luckily for you – this is a technique that you can’t do wrong. It’s just not possible to practice mindfulness and do it wrong. - I tried it once and didn’t like it.
Just like any skill, this is something that needs to be practiced. Even if you practice for 3 minutes every day or every other day, you will begin to become more familiar. - I already know how to breathe.
I’m glad you know how to breathe—it would be a different conversation if you didn’t. There is a big difference between breathing with intention, breathing without judgement, and breathing with paying attention. You are allowing yourself to be present in the moment where you are. It is this through practice that you become kinder to yourself, you become more skillful at whatever you are doing/trying to do, and you become more in tune with yourself and your needs. This is a very different type of breathing.
Here are some resources to try out mindfulness activities:
This site offers a visual tool to help you focus on you inhale/exhale.
This YouTube video offers a 2-minute guided meditation to help you practice relaxation and breathing:
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