How To Practice Mindfulness: My Personal Experience

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If you want to enhance your focus, reduce stress, or simply be more present, learn how to practice mindfulness. An invaluable personal tool for development.

I’ve been practicing what I learned as mindfulness since the early 1980s.

In recent years interest in mindfulness and meditation techniques have increased.

There are many good practices for developing various mind skills.

I’ve tried a few.

Many include “blocking everything out around me.

I’ve never been able to achieve this for more than a few seconds at a time.

By sharing my experiences and insights, I hope to demystify and simplify mindfulness and encourage you to give it a try.

The Myth of Blocking Out Everything

Many people think that mindfulness is about blocking everything out, creating a mental void.

I want to clarify that this isn’t necessarily the case.

Personally, I’ve always struggled with this concept.

I can’t sustain complete mental emptiness.

Within seconds of trying to not think, my mind inevitably focuses on the very act of not thinking.

It’s a bit of a contradiction.

Actually, I learned to find this practice useful.

I find that attempting to block everything out helps me fall asleep, anywhere at anytime!

My wife often finds this ability both surprising and annoying.

So to me, mindfulness isn’t about emptying my mind—it’s about focusing on cutting out distractions by focusing on something that I don’t normally focus on directly.

Understanding ‘Mindful’

So, what does it mean to be ‘mindful’?

In essence, for me, being mindful means having increased levels of internal and external awareness of something that I choose.

It’s about paying attention to what’s happening inside your mind and around you through your senses, ideally all at the same time.

This heightened awareness is crucial for achieving almost anything.

Without awareness, we miss out on so much. It’s like driving with your eyes closed—you won’t see the roadblocks or opportunities ahead.

Mindfulness helps us notice the details and stay present, allowing us to respond thoughtfully rather than react impulsively.

Mindfulness and Relaxation Techniques

In my journey with mindfulness, I’ve practiced various relaxation techniques for meditation and self-hypnosis.

These practices taught me that I always focus on something related to my body, such as relaxing muscle groups or, more often, my breathing.

I cannot simply do nothing.

When I try to empty my mind, it immediately fills with thoughts about not thinking.

Instead of battling this natural tendency, I’ve learned to refine my focus.

Focusing on one thing—like my breathing—helps me control my thoughts.

This focus becomes the anchor for my mindfulness practice, guiding me back whenever my mind starts to wander.

Focusing On Breathing As A Mindfulness Tool

So, for me, breathing is the most effective focal point.

By concentrating on the rhythm of my breath, I can gently steer my mind away from distractions.

This singular focus helps create a sense of calm and clarity.

Here are some techniques I’ve found helpful:

• Deep Breathing
  Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat this cycle, paying close attention to the sensation of the breath. How long should it take? I find that keeping the process natural works best. I breath in between 3 and 7 seconds. Hold for 2 or 3 seconds. Breath out for a second or two longer than I breathed in. Keep it simple and not prescriptive.
• Counting Breaths
  Count each breath up to ten and then start over. This can help maintain focus and prevent the mind from wandering.
• Body Scan
  Gradually focus on different parts of your body, starting from my toes and moving up to your head. Notice any sensations without judgment.
• Simply Relax!
  Relax every point that you focus on. The most effective I find are the muscles around the eyes and the jaw. Each out breath is a trigger to relax something.

These simple practices can be done anywhere and at any time, making mindfulness a flexible and accessible tool.

Benefits of Mindfulness

Practicing mindfulness has brought many benefits to my life.

One of the most significant improvements is my ability to focus on tasks.

By training my mind to concentrate on a single point, like my breath, I’ve enhanced my focus on chosen activities.

This has led to me being more productive and less prone to distractions.

Mindfulness has also improved my mental clarity.

When I’m fully present, I can think more clearly and make better decisions.

This mental sharpness extends to everyday situations, from work to personal life, helping me navigate challenges with a calm and clear mind.

Additionally, mindfulness has contributed to my overall relaxation and well-being.

It has become a valuable tool for managing stress and anxiety.

By grounding myself in the present moment, I can let go of worries about the past or future, fostering a sense of inner peace.

FAQs: How To Practice Mindfulness

Summary

My mindfulness journey, which began in the 1980s, has been transformative.

It has taught me that mindfulness is not about emptying the mind but about focusing it and relaxing the muscles.

By embracing this focus, particularly on my breath, I’ve experienced numerous benefits, from enhanced concentration to improved mental clarity and relaxation.

I encourage you to explore mindfulness and find what works best for you.

Remember, it’s a personal practice, and there’s no one-size-fits-all approach.

Keep experimenting, stay patient, and enjoy the journey of becoming more mindful.

By practicing mindfulness, you can enhance your ability to concentrate on what truly matters.

Please share your experiences so that we can all benefit.
😉
Richard