Just like learning any new skill, mindfulness takes practice. You wouldn't play a new sport without learning the rules of the game, understanding and acquiring the gear or equipment needed, and taking the time to practice by finding what works best for you. You also wouldn’t expect to be a pro the first time you tried, or your skills to improve linearly. Growing a mindfulness practice is a similar process.
A few different ways to practice mindfulness are detailed below, but this list is by no means the limit to a practice. The best way to start is to find something that feels most appropriate to you and begin your journey through experimentation.
If you’re not sure where to start, a seated meditation is a great way to begin; this practice will introduce you to mindfulness practices with fewer potential distractions and best teach what it feels like to be present, release judgement, and grow your awareness.
Meditation
Meditations involve finding a focal point and simply noticing. We practice noticing and releasing when our minds wander without judgement. That focal point can be our breath, sensations in our body or in the world around us, or an open awareness to passing thoughts and feelings.
There are many kinds of meditations including breathing meditations, walking mediations, eating meditations, body scans, loving kindness meditations, and mindful meditations. We can meditate by staying still sitting or lying down or moving during walks or exercise.
Gratitude
A gratitude practice helps reframe our thoughts to notice the positive. The best way to start is to set aside a few minutes for reflection on a regular basis. Writing down your gratitude will solidify and reinforce your practice. Two easy questions to ask yourself: What are you grateful for today? What would make today great? The more specific you can be in your answers, the better! Try to think of this as space to set intentions for your day rather than building a to do list. You can also practice meditations focused on gratitude.
Mindfulness in Daily Activities
Another great way to grow a mindfulness practice is to invite being present into your normal daily activities such as brushing your teeth, washing your dishes, walking your dog, or eating meals. In this practice, all you have to do is notice the sensations of your chosen activity exactly as they are. You can start by walking through your senses: what can you see?, feel?, smell?, hear?, or taste? The key to these observations is just that – to observe the sensations as facts noticing how they may stay the same or change over the course of your activity. If your mind wanders to your to do list or judgements, all you have to do is notice that your mind has wandered, release the thought, and invite your awareness back to the sensations in the moment.
Mindfulness At Work
You can also invite a mindfulness practice into your workday by pausing at transitions (when you start and end your day, finish a meeting, start and end a break/lunch, etc.) to recenter through stopping to breathe or notice sensations. Mindfulness can also be incorporated into your interactions with your dog through incorporating an open awareness without judgement as you communicate.
The key to growing a mindfulness practice is patience. Remember that you are learning something new and every time may not feel the same. With a regular practice, you will begin to see the benefits on your mental health and relationship with your dog.
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