How to Become Mindful | A Beginner Step-by-Step Guide (Only 3 Steps!)
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There is so much wonderful information out there on mindfulness but if you’re new to this concept it can be overwhelming. I know because it happened to me.
Another thing I’ve noticed throughout my journey is that anytime mindfulness is mentioned it seems to be treated as a synonym for meditation. And while meditation is amazing for quieting your mind and being in touch with yourself, it is not always* the only way to become more mindful.
Let’s face it as a beginner meditating sounded like torture. And to think I couldn’t become happier without it was rather depressing.
I am here to tell you that you can be mindful without meditating every day for 3 hours!
Meditating is amazing once you develop your skills to see what it has to offer. This post is about getting you those basic skills so you can open your mind to different possibilities.
So, without further ado, let’s dive in!
What is Mindfulness?
Mindfulness is the practice of being conscious of yourself and your mind.
To recognize your thoughts, the physical sensations you are experiencing, to notice your surroundings, and how you feel in the moment. It is to be present with yourself at any given moment.
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What does it mean to become mindful?
To become mindful is to have a say in your reality.
It is to be fully conscious of your mind and to be present in the moment. You can choose how you react, how you feel, and what you take away from the experience.
Many of us do not realize that we are constantly missing out on our reality.
How many times have you missed an exit while driving because you were lost in thought about something completely unrelated?
It has happened to me more than I care to admit!
Just like missing our exit, we are prone to miss out on wonderful and important experiences that could bring us joy or help us figure out what the best decision is for that one thing that we just can’t figure out.
Think about it this way:
Your mind likes to wander. It likes to imagine future scenarios, usually unpleasant ones (this is a scientific fact BTW), and it likes to ruminate on past events, again, usually unpleasant, or ones that bring up unpleasant feelings in the moment.
Let’s see an example of how we miss out on our reality when deeply unconscious.
You are on your way home. You are lost in thought about that meeting you have next week with your boss. You have convinced yourself that it will be a less-than-pleasant experience. You get home but you do not remember the drive.
You were caught up in your thoughts and missed the reality of your commute. It could’ve been an amazing sunset, maybe you got all green traffic lights. Maybe someone let you merge easily in a rather busy intersection. But you didn’t notice any of that.
Instead, you got home in a rancid mood, which made you feel like the kids were being too loud and your spouse was being way too touchy.
You have now missed a great opportunity to connect with your loved ones.
See why it’s important to get your mind to just let you be?
If you want to start experiencing more glimmers (little moments of joy) keep reading!
Step 1 | Acknowledge Your Thoughts
Whether it is a pleasant or unpleasant thought, to become mindful of it you will need to give it your conscious attention. Sit there for a moment with yourself and try not to judge you are only a spectator in this stage.
You will be surprised at how much you can learn about your habitual thinking by observing the thoughts that run through your mind.
By becoming mindful of your thoughts, you can be objective about them. Meaning it is easier to identify the thought instead of identifying with it.
Hint*Hint* your mind is not always right!
Step 2 | Be Curious About Your Thoughts
Once you are aware of a particular thought, be genuinely curious about it. Treat it like you would have a conversation with your friend.
To better understand it you will want to know where the thought came from.
Is it a belief that was ingrained in you from a young age? Or is it more of a social norm kind of thinking?
Whatever the case may be, you want to regard your thoughts in a gentle and judgment-free way.
Ask yourself questions. Try to get to the bottom of why this thought came to you and what you think it represents. Is it serving you? Or is it a thought that no longer represents who you want to be?
Once you have your answers, move on. Release the thought and move your attention to the present moment.
Step 3 | Focus on The Present Moment
Ground yourself.
Actively take in your surroundings and make a conscious effort to release your thoughts. We are aiming to have nothing in our minds at this point.
When we’re lost in thought we are usually in the past or the future.
Use your senses to become present in the now. Direct attention to how your body feels right now.
Feel your breath as you inhale and exhale. Pay attention to what you are looking at.
Maybe you are outside, and you start to notice a tree you have not seen before. Maybe you are inside your car, and you notice that it has a particular smell that you enjoy.
The point is to shift your awareness from your thoughts to your current surroundings and reality, AKA the present moment.
You can expect this to take some practice, just rest assured that it is 100% worth the effort.
When you start to be in the present moment, you are likely to discover a deep sense of peace.
You are no longer worried or anxious as these emotions come from habitual thoughts about the past or future. Things you do not have control over while you are in the present moment.
So, go ahead and start practicing, take control of your thoughts and emotions.
If you want to do a deeper dive into how to be in the present moment, I highly recommend you read “The Power of Now”.
