Healthy Mind
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The Basics of Daily Mindfulness Meditation
September 2022
By Jill Valentino
Mindfulness. Over the past several years, use of that term has increased within the modern lexicon, though people have been incorporating mindfulness exercises into their lives for centuries. But what does it mean to become a more mindful human being? What exactly does mindfulness meditation entail? Most importantly, are there any real benefits to this practice? Does daily mindfulness meditation actually work?
Let’s dig into the basics.
What Is Mindfulness?
According to Psychology Today, mindfulness is “a state of active, open attention to the present.” It is further described as “observing one’s thoughts and feelings without judging them.”
Hudson Valley resident and certified mindfulness, guided meditation, and yoga instructor Kelly Mousseau defines mindfulness as “a moment-to-moment awareness of one’s surroundings, actions, and how emotions or thoughts come to the surface during the time within such awareness.” For anyone taking part in mindfulness meditation exercises, Mousseau emphasizes the importance of accepting whatever emotions, thoughts and feelings one experiences, while avoiding the urge to make judgements. “Just allow yourself to feel that way,” she explains.
Though the concept of mindfulness may seem simple enough, attaining – and, especially, maintaining – this state for a duration of time can be difficult for many people. “Most people go through life on autopilot,” explains Mousseau. She compares the thought processes of today’s typical adult to the act of driving to a specific destination, arriving, and, upon arrival, being unable to recall most, if not all, of the journey. Psychology Today attributes this common phenomenon to people’s thoughts being more frequently set in either the past or the future, rather than remaining in the present.
Mindfulness. Over the past several years, use of that term has increased within the modern lexicon, though people have been incorporating mindfulness exercises into their lives for centuries. But what does it mean to become a more mindful human being? What exactly does mindfulness meditation entail? Most importantly, are there any real benefits to this practice? Does daily mindfulness meditation actually work?
Let’s dig into the basics.
What Is Mindfulness?
According to Psychology Today, mindfulness is “a state of active, open attention to the present.” It is further described as “observing one’s thoughts and feelings without judging them.”
Hudson Valley resident and certified mindfulness, guided meditation, and yoga instructor Kelly Mousseau defines mindfulness as “a moment-to-moment awareness of one’s surroundings, actions, and how emotions or thoughts come to the surface during the time within such awareness.” For anyone taking part in mindfulness meditation exercises, Mousseau emphasizes the importance of accepting whatever emotions, thoughts and feelings one experiences, while avoiding the urge to make judgements. “Just allow yourself to feel that way,” she explains.
Though the concept of mindfulness may seem simple enough, attaining – and, especially, maintaining – this state for a duration of time can be difficult for many people. “Most people go through life on autopilot,” explains Mousseau. She compares the thought processes of today’s typical adult to the act of driving to a specific destination, arriving, and, upon arrival, being unable to recall most, if not all, of the journey. Psychology Today attributes this common phenomenon to people’s thoughts being more frequently set in either the past or the future, rather than remaining in the present.
The Benefits of Mindfulness Meditation
Taking the time to practice daily mindfulness meditation can be particularly challenging for older adults, many of whom grew up at a time when mental health was not a priority. For this population, incorporating mindfulness meditation into their daily routine would require more explicit instruction and practice than their younger or more liberally raised counterparts would need. Overall, though, regardless of age or background, daily mindfulness practice can be beneficial for everyone.
Taking the time to practice daily mindfulness meditation can be particularly challenging for older adults, many of whom grew up at a time when mental health was not a priority. For this population, incorporating mindfulness meditation into their daily routine would require more explicit instruction and practice than their younger or more liberally raised counterparts would need. Overall, though, regardless of age or background, daily mindfulness practice can be beneficial for everyone.
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“When we take care of ourselves, we can take care of others. When your glass is full, you can pour for someone else.” This is how Kelly Mousseau sums up the benefits of mindfulness meditation. And her assessment, when held up to science, has been shown to have merit. Although more research is needed, some findings have shown that mindfulness meditation can help reduce symptoms of anxiety or depression. Reduced pain, decreased stress, and even improved quality of life have also been reported. |
“When we take care of ourselves, we can take care of others. When your glass is full, you can pour for someone else.” ~ Kelly Mousseau |
Mousseau adds that mindfulness meditation brings a person’s body into a state of relaxation, a short-term benefit that helps to keep the mind focused on the present. “When your thoughts are in the past,” says Mousseau, “that creates anxiety. When your thoughts are in the future, that creates fear. When being mindful, your thoughts are in the present, and you’re not worrying about either one.”
Practice Makes Perfect
Quite often, Mousseau finds those just beginning their mindfulness practice to be shrouded in a cloak of self-doubt. “People often start out feeling stressed,” she explains, “and will say things like ‘I can’t sit still,’ ‘I can’t meditate,’ etc. And that’s when I remind them, it’s a practice.”
Mousseau recommends that beginners “start out small. Do just one or two minutes a day at the start.” Debunking a widely held belief, Mousseau further explains that “practicing mindfulness is not just sitting in stillness, clearing one’s mind, and noticing whatever random thoughts come into one’s head. Instead, it’s more of a focus, so the mind doesn’t wander.”
Mousseau suggests trying one (or more) of the following options to maintain your focus:
She also emphasizes that one’s focus during mindfulness meditation should not be approached like an analysis, but instead, a heightened awareness. During mindfulness meditation, use your senses to experience whatever you’ve chosen as your focus. “In the moment, ask questions like, ‘What does [the target of focus] feel like?’ ‘What sensations are coming to mind right now?’ Appreciate its beauty and details,” Mousseau explains.
Mindfulness meditation can be active and can take place in various settings. One does not need to sit alone in a quiet, dark room to take part. Mousseau explains, “Active rest is when a person is doing something, but her mind is at rest because she is focused on something she enjoys. For example, take a walk. While walking, look around. What do you see? What haven’t you seen before? What are you feeling right now? Journaling is another great mindfulness exercise. Sit outside. Look around. Ask yourself those same questions, then write down what comes to mind.”
Other ‘active rest’ mindfulness meditation options can include:
On the road of life, don’t forget to stop and smell the roses is an age-old idiom more relevant today than ever before. Practicing daily mindfulness meditation is a great way to put that quote into practice. Give it a try! Your mental health will thank you.
Practice Makes Perfect
Quite often, Mousseau finds those just beginning their mindfulness practice to be shrouded in a cloak of self-doubt. “People often start out feeling stressed,” she explains, “and will say things like ‘I can’t sit still,’ ‘I can’t meditate,’ etc. And that’s when I remind them, it’s a practice.”
Mousseau recommends that beginners “start out small. Do just one or two minutes a day at the start.” Debunking a widely held belief, Mousseau further explains that “practicing mindfulness is not just sitting in stillness, clearing one’s mind, and noticing whatever random thoughts come into one’s head. Instead, it’s more of a focus, so the mind doesn’t wander.”
Mousseau suggests trying one (or more) of the following options to maintain your focus:
- Your breathing or heartbeat
- A particular sensation (can be pleasant, unpleasant, or neutral)
- A sound
- Details within your surroundings
She also emphasizes that one’s focus during mindfulness meditation should not be approached like an analysis, but instead, a heightened awareness. During mindfulness meditation, use your senses to experience whatever you’ve chosen as your focus. “In the moment, ask questions like, ‘What does [the target of focus] feel like?’ ‘What sensations are coming to mind right now?’ Appreciate its beauty and details,” Mousseau explains.
Mindfulness meditation can be active and can take place in various settings. One does not need to sit alone in a quiet, dark room to take part. Mousseau explains, “Active rest is when a person is doing something, but her mind is at rest because she is focused on something she enjoys. For example, take a walk. While walking, look around. What do you see? What haven’t you seen before? What are you feeling right now? Journaling is another great mindfulness exercise. Sit outside. Look around. Ask yourself those same questions, then write down what comes to mind.”
Other ‘active rest’ mindfulness meditation options can include:
- Brain dumping
- Coloring Mandalas
- Painting
- Mindful eating
- Listening to music
- Audiobooks
On the road of life, don’t forget to stop and smell the roses is an age-old idiom more relevant today than ever before. Practicing daily mindfulness meditation is a great way to put that quote into practice. Give it a try! Your mental health will thank you.
ADDITIONAL RESOURCES
General:
A Brief History of Mindfulness
Mindfulness (Psychology Today)
Breathing Exercises on YouTube:
To Reduce Stress and Anxiety
Breathing Meditation
Guided Meditations on YouTube:
Self-Compassion Meditation
Self-Love Meditation
Sleep Meditation
Stress and Anxiety Meditation
Anxiety, Worry, and Overthinking Meditation
Mindfulness Meditation Apps:
Calm
Insight Timer
Headspace
General:
A Brief History of Mindfulness
Mindfulness (Psychology Today)
Breathing Exercises on YouTube:
To Reduce Stress and Anxiety
Breathing Meditation
Guided Meditations on YouTube:
Self-Compassion Meditation
Self-Love Meditation
Sleep Meditation
Stress and Anxiety Meditation
Anxiety, Worry, and Overthinking Meditation
Mindfulness Meditation Apps:
Calm
Insight Timer
Headspace
Jill Valentino has joined the Sanctuary Team as a regular contributor. She is an educator, freelance writer, essayist, tutor, and educational video and teaching materials creator. Her work has been published in Good Housekeeping, Redbook, Country Living, Elle Decor, House Beautiful, Woman's Day, and Hudson Valley Parent magazine. This is Jill's first article published in Sanctuary.
