Back to Basics: Getting Started (or Re-Started)
Community Mindfulness Project identifies mindfulness as being awake to and aware of our experience in the present moment - with curiosity and kindness. As the saying goes, "It's simple, but not easy."
When we first start to practice, we may be aware of thoughts, like,
Is meditation hard?
What if I'm not good at it?
Do I look funny sitting/standing here like this?
What am I supposed to think about, oh wait, is thinking bad?
I don't know how to "empty" my mind - is that what I'm supposed to do?
Do I have to be still?
I'm not sure I know the RULES
Will it REALLY help me? How?
(see below for quick responses to these questions : ))
We may also experience a surge of emotions and/or sensations in the body:
Giggling because it feels silly
Teary-eyed because emotions can pop up and feel powerful
Tightness in the throat, jaw, or shoulders
Boredom and impatience
Judgments about ourselves or others
And of course - the mind WANDERS - it can wander A LOT!! It travels to the past to work out unfinished conversations or relive a joyful moment or try to process something that's happened. It travels to the future, creating fantasies, catastrophes, celebrations, and worst case scenarios that may or may not ever come to fruition.To build our "Mindfulness Muscle", we practice noticing when the mind wanders, then we invite the awareness back to the present - again - and again - and again. We can place our attention on things that help to anchor us to the present moment, like noticing what it feels like to breathe, or tuning in to the sounds around us, or opening to sensations in the body.
Over time, we begin to understand that thoughts, sensations, emotions, sounds, experiences, challenges all have beginnings, middles and ends. We begin to see them as part of our experience, rather than as defining us or our experience. With the added awareness of our thoughts, our emotions, and what's going on in our bodies, we have a more complete set of information about what might be influencing our actions and responses to what arises in life. With greater awareness comes more-informed choice-making, which makes for a greater sense of ease.
Simple and not easy - but worth it.
As with many things that are challenging, doing it with others can be really helpful and motivating. We invite you to join us in any of our live sessions - in-person or virtually - where you'll get the moral support of others trying to build their mindfulness muscles, too. Sessions are free and open to all, supported by donations.
We've included a few short guided meditations below, and there are lots of other meditations available on the website to get you started, or re-started, or help you continue your mindfulness journey.
We look forward to practicing with you! And if there is another way we can support you in your practice, please reach out. We are here for you.
Your friends at Community Mindfulness Project
Responses to questions posed above:
Is meditation hard? Maybe. Sometimes. Sometimes not. Each time is different because each moment is a new moment. Start slow, for just a minute or two at a time, and see what happens. Also, it's good to remember that we can do hard things, and that hard things often yield powerful benefits.
What if I'm not good at it? There is no such thing as being bad or good at meditation. How fun is that?!
Do I look funny sitting/standing here like this? Maybe. Sometimes. Just kidding! Aren't our minds funny? They love to press our buttons. Building our mindfulness muscle means we see their sneaky tricks and decide whether to ignore them or play along. You get to choose.
What am I supposed to think about, oh wait, is thinking bad? Thinking better not be bad because asking the mind not to think is like asking the gall bladder to not produce bile (had to look that one up, to be honest.). In mindfulness, we are aware of our thoughts but we don't let them drive the bus. We see them for what they are - momentary blips of mental energy, whose value and veracity we get to determine.
I don't know how to "empty" my mind - is that what I'm supposed to do? Nope. We're just paying attention to what is happening in the present moment.
Do I have to be still? Some people find inner stillness through outer movement. Others find inner stillness through outer stillness. You are the only astronaut in your inner universe, so you get to explore and decide what suits you. Along the way, you'll become more aware of whether it's habit or choice that is driving the impulse to move, or to be still.
I'm not sure I know the RULES. Rules, schmules. It's an invitation. You are cordially invited to explore your present moment experience and make choices that meet your needs. There are tips and tricks that have helped others, but no rules.
Will it REALLY help me? How? (see above : ))
What other questions do you have? Reply to this email and we'll see if we can help.
