Mindfulness can be life changing once you get into a routine. It is wonderful when you find a time for regular mindful practice that suits you. Getting started with a routine can be hard, though, amongst the day to day distractions of our busy lives. For many people, the best times are early in the morning, in a break at lunchtime or in the evening just before sleep.
If you are struggling to complete your daily mindfulness practice you can:
- See if you prefer being mindful with a friend or in a group. A like-minded friend can help to maintain your motivation. Nowadays, that friend could be on the other side of the world on a computer screen.
- Use an aid such as an audio book or a meditation on YouTube. For example, some YouTube videos use a dot that grows and shrinks in time with your mindful breathing.
- For many people, being part of a regular group can help with motivation week to week. Find a local group or instructor such as my own MeetUp group in Hawthorn, Melbourne. Find someone whose approach feels right for you and don’t be afraid to walk away if the group doesn’t meet your needs. Groups are sometimes advertised in the local paper or there may be local supported community groups. A good group can also give you emotional support and you can share ideas for practice and have fun too!
- Create your own ‘care’ schedule and stick with it. This might mean being flexible within your working, family, caring and friendship schedules. You can always find 10 minutes in the day to spend on yourself even if it means locking yourself in the smallest room!
Your mindful practice is a journey. Try to be mindful each day and STAY WITH IT. You may sometimes miss a day or two of mindfulness exercises and, if this happens, it isn’t a disaster, it’s just life. One core principle is practicing ACCEPTANCE. This acceptance involves being kind and forgiving towards yourself. So, if you miss a meditation or a mindful exercise, just make an effort to get back into the routine again the next day. Remember, you can always find a few minutes each day. The best thing is, the more regularly you practice mindfulness, the easier it is to keep your routine going.
There are many TECHNIQUES to practice mindfulness. Here is a body sensation mindfulness exercise.
- Body sensations. Take time to notice your body’s subtle sensations (such as an itch, a pressure point or tingling) without judgement and let them pass. Notice each part of your body starting from your head through your torso to your toes.
My Mindful Mondays group starts on Monday 18 February at the SWell Centre in Hawthorn, Melbourne. Find me on MeetUp at https://www.meetup.com/en-AU/Mindfulness-with-Kate/. More from this blog next month!