We spend most of our energy rehashing the past or rehearsing the future: wishing, hoping, planning, ruminating, missing, regretting. We are disconnected from what is happening in our lives — right now, in the present moment — and even within our own bodies and minds. In this mode, emotions seem to just sort of happen to us, and we might not acknowledge them, understand them, or realize we can control them. So here’s the two-word guide on how to practice mindfulness: pay attention. And I mean really pay attention. To things as they are. In the present moment. And that’s it. Well, of course there’s more (see the multitude of books and blogs already devoted to this subject). But in a nutshell, that’s really all you need to know. Being mindful means summoning awareness and attention and deploying them inwardly and outwardly, with intention and compassion and without analysis or judgment. Notice all that is happening within your mind and body and in the world around you right now. Attend to one thing at a time — acknowledge, observe and accept each sensation, experience, thought and feeling as it arises —from moment to moment. Modern life is chock-full of habits of the mind that get in the way of mindfulness. Be on the lookout for them in your own life. Steering clear of these is key to practicing mindfulness. Try spending a few days noticing all the judgments you make throughout the day. About anything and everything: “What the hell is that lady wearing?” “Yuck, this food is gross!” “I should not be the one handling this!” Any time you catch yourself playing Judge Judy, notice it, label it as a judgment, and resist the temptation to judge yourself for being judgmental. Then try to tell yourself the same story but with neutral (nonjudgmental) language: “Her shirt is bright.” “Oh, that is bitter.” “I have a task that I do not like.” With enough practice, you’ll begin to make that kind of switch automatically — in mindfulness practice as well as in life. Adapted from Wise Mind Living: Master Your Emotions, Transform Your Life by Erin Olivo, PhD. Copyright © 2014 by Erin Olivo. Published by Sounds True.
