The Simple Beginnings of a Mindfulness Practice

The health and well being boom has brought the concept of mindfulness into public awareness with products and services touting their special way of serving you their proprietary version. Mindfulness is not a new thing, dating back some 2,500 years to the origin of Buddhism as a key element of the "Noble Eightfold Path.". Of course the source is likely even older with many branches in its root system making it virtually impossible to trace through the murky lens of documented history

What we do know is that a daily mindfulness practice has demonstrated very real benefits to health and well-being, reducing anxiety and depression, even lowering blood pressure and improving sleep. Then there are the cognitive advantages such as Increased focus, patience, emotional intelligence, tolerance, and compassion. This increased acuity brings with it the advantages of creative inspiration, flexibility, fortitude, and overall sense of connection. Ultimately, the result is more joyful living for yourself and those around you.

If you're not familiar with any forms of mindfulness training, it might be intimidating at first as images in media often project extremes, like monks who have dedicated their lives to the pursuit. A mindfulness practice does not require you to change very much in your life, however, a consistent practice tends to have impact in a positive way that brings welcomed evolution.

The basic ingredients are consistency, a non-disruptive environment, a practice framework, and a dash of discipline. Find a consistent time and location for your practice. Having a consistent time and place helps reinforce your intention, however, this is not a requirement, and there are many who find their practices at varied times and places, even while on the move. The point is to find environments that don’t disrupt your focus. After practice, you’ll be able to sink into your mindfulness practice on a busy subway train, or while in line at a grocery store, but when getting started, it will help to have fewer distractions. The ultimate goal is to walk through life in a mindful state being fully present in every moment. This, of course, will take some time; or a lifetime.

The next ingredient is a framework for your practice; the steps and behaviors you follow to reach a state of attentiveness. There are thousands of methods and systems, but there are some consistent themes demonstrated in the Preminary Centering Practice below. Feel free to customize to your liking; being thoughtful to their impact on your progress.

Finally comes the greatest hurdle for most; the discipline to be consistent. Many of us live busy lives accountable to family, friends, work, and the day-to-day tasks of simply living. It’s tough to claim a few minutes to completely transform your state of mind and live a more meaningful and joyful life… right? Or is it? You’re worth it and you’ll be better for it. Don’t beat yourself up if you miss a day or two, just forgive yourself and return to the practice. This is a refrain you’ll hear again in the practice below. We all get distracted or disrupted; it’s a thing. How we meet those interruptions is the nuanced difference. Stick with it and be patient with yourself. You will improve over time.

Now with some context it’s time to give it a try. We’ve provided a centering practice that we use as part of the Preminary Practice. We suggest trying it the way we outline for a while before customizing it, but you’re in charge. Should you discover an evolution that enriches your experience, go for it. Let us know so we can share with others.

We wish you the very best in beginning or honing your mindfulness practice and honor your intention of self-awareness and improvement. Living an engaged and joyful life improves lives far beyond your own.

Preminary Centering Practice

The Preminary Centering Practice is based in time-honored teachings and wisdom and intends to provide gentle guidance and opportunity; no judgment. This practice is not ours, but everyones to use, share, and evolve. One last reminder. Should your mind drift during the practice, simply acknowledge it and return to your practice.

Find Yourself — Be still or in motion, so long as you’re unbridled by disruptions.

Find Breath — Relax and open, be aware of its rhythm. Breath naturally and deeply, filling your belly and back.

Find Body — Bring awareness to your body, feel free to move and sway to feel each part.

Find Stillness — If sitting or laying, allow your body and breath to merge. If in motion, find stillness of mind in your pattern of movement.

Find Presence — Elongate the breath, continue to relax your muscles, any motion becomes unconscious and fluid. Allow your awareness to become small and concentrated.

Personal — Bring focus to yourself. Acknowledge yourself. Meet any tension, friction, emotion, or judgment with the breath; open it, breath it out and away. Forgive yourself if needed. Nurture and commend yourself. Love yourself.

~ when it feels right, move on ~

Proximate — Extend your loving awareness outward. With each breath it expands to include those near you. Include your family members. Each breath brings focus. Your friends in another breath. Each breath you expand. Your community. Each breath loving them. Hold them in each breath.

~ when it feels right, move on ~

Universal — With your family, friends, and community at your center, begin to expand again. Each breath pushes your awareness and love outward. Expand beyond your known and into the unknown. Each breath welcoming, loving, giving unconditionally. Each long breath carrying your awareness beyond the physical, beyond time. Your breath is now a complete universe filled with unconditional love. Breathe love into the universe.

~ when it feels right come back into your mind and body and slowly end your practice ~

We hope you find this Preminary Centering Practice as helpful and rewarding as we do. Feel free to share it with others and let us know how it’s impacted your life.