After practicing regularly, I have noticed a shift in my thinking. What I've found is that I'm able to gain some distance from my thoughts. Instead of being consumed by my emotions, I am able to notice these emotions with more openness.
When I practice mindfulness, I am more likely to sit with the sensations and discomfort, rather than try to change them.
When practicing the body scan, I notice my ability to monitor particular muscular contractions and relaxation when I note how my mind tracks this voluntary muscle movement. Instead, I am able to note the amount of charge that comes with these thoughts and acknowledge them rather than try to push them away from my mind. I have noticed that by practicing mindfulness, I am more able to honor each thought and acknowledge when I am in the present moment. At times, I have difficulty letting go those more negatively-charged thoughts, but the awareness makes it easier for me to separate myself from them without being drawn into the whirlwind of negativity.
Hold it. Now stop. What's your thought at this moment?
My experience with mindfulness
I get it. I used to feel like my head was spinning with lists and what I had to do next.
I'm not perfect, but now, it's definitely a lot less busy in my head. Now I get to notice when I'm focusing on my lists when I need to be doing what's in front of me. Meditation isn't easy. Sometimes it's too overwhelmimg to sit quietly and listen to the noise in our heads.
We can extend our meditation to our daily lives. Instead of what we imagine "formal" meditation to be-- we might imagine "formal" meditation as a practice where we're on a yoga mat, sitting with our legs crossed and in silence. Meditation can take that form but it is not limited to it.
Start with everyday Actions
Maybe this means a 5-minute guided meditation and 5 minutes sitting quietly. It increases our chances to continue the practice if we start small and continue regularly, rather than set ourselves up with too many expectations that we stop altogether.
Start with a short amount of time
If you're a beginner to meditation or want to incorporate more mindfulness into your life, mindfulness may start as a way of noticing. We can start by being more aware and during mundane activities.
What does this mean? It might mean slowing down while you walk and noticing the physical sensations you experience as your foot plants itself on the ground. What are the sounds and the smells around you? Other times that you could practice this "informal" mindfulness practice might include washing the dishes, taking your dog put for a walk, eating a delicious meal. The key is to notice aspects of these activities that you might not normally pay attention to, such as the sensations in your body or the textures that you feel.
Find an app
Because of the structure it provides, liseteninging a guided meditation makes it a little easier to cope with the thoughts arising in our heads.