In today’s fast-paced world, the practice of mindfulness and meditation has become essential for maintaining mental and emotional well-being. These practices offer a pathway to inner peace, clarity, and a deeper connection with oneself. But how can we truly integrate mindfulness into our daily lives?
To shed light on this, MysticMag has reached out to some of the most respected meditation and mindfulness experts. In this article, they share their insights, experiences, and practical tips on how to live more mindfully. Whether you’re a beginner or a seasoned practitioner, these expert perspectives will guide you on your journey toward a more centered and balanced life.
What is Mindfulness
Susan L. Smith, the founder of One-Yoga (with a registered Yoga School), has explained what mindfulness is and 3 easy ways to practice it:
“Mindfulness is the practice of becoming aware and attentive to our thoughts, feelings, and actions in every moment of every day. It is a practice that cultivates focus, recognition, realization, and consciousness.
Most of us live in a state of autopilot, going about our lives each day with all the baggage we’ve accumulated throughout our lifetime (s). We run on standard operating procedures that have been programmed by our life experiences, information handed down, our DNA, genetics, and karmic residue. And sometimes we need that, but more often than not it causes suffering, discomfort, imbalance, and disease.
The practice of mindfulness is a way of reprogramming conditioned responses, thought loops, patterns and emotional/spiritual energy. It helps us develop resilience, stability, and joyful ease in life. Here are 3 easy ways to begin practicing mindfulness.
- Select specific times during a day, i.e.: (1) waking, (2) 9:00 am, (3) 12:00 pm, (4) 3:00 pm and (5) before bed. Set a reminder on our phone so it will signal you to check in. Then stop whatever you are doing. Pause, take a breath and notice how you’re feeling in that moment. Ask yourself how do I feel physically, mentally and emotionally right now.
- Next, develop a sense of curiosity and ask yourself: Why do I feel this way?
- Then ask yourself: How do I want to feel in this moment? And what actions can I take right now to bring about ease, peace and balance?”
Mindfulness Techniques for Beginners
Brynn Yniguez, founder of True FLOW Yoga in Newport Beach, a top-rated Registered Yoga School and premier source for Yoga Retreats all over the world has shared with us what are the most effective mindfulness techniques for beginners:
“There are two important pieces of advice I would offer to people beginning their journey into mindfulness and meditation practice.
The first is to start each day on a positive note. That means that first thing in the morning, before checking emails or news or social media or your to-do list, you take a couple of minutes to sit in stillness and offer gratitude for what is already good in your life and to contemplate what other positive things you want to attract and cultivate. These few moments will frame your experience of the whole day ahead. We spend too much time focusing on what could go wrong and not enough time focusing on what could go right. When we begin our day on a negative note, that stress carries through and colors the rest of our experiences for the day. Focus on what you want, not on what you don’t want.
The second thing is to let go of the concept that there is one right way to meditate or be mindful. Start simple. Do a 5-minute meditation and gratitude practice first thing in the morning and then find a couple of other times throughout the day just to pause and be still for 2 minutes, noticing the feeling of your body and the sounds happening around you. A big issue for beginners is that they get discouraged because they try to bite off more than they can chew. You don’t have to commit to a 30-minute meditation right away! Just sit for 2 minutes and feel the benefits it brings. This will naturally encourage you to want to do it more.”
Incorporate Mindfulness Into Daily Lives
Lama Surya Das, one of the most highly trained American-born lamas in the Tibetan Dzogchen tradition & author of many books, including “Awakening the Buddha Within”, has recommended key practices and techniques for individuals who are looking to incorporate more mindfulness into their daily lives:
“Paying attention is crucial for a fulfilling life. As a Zen master once said, “You must be present to win.” Often, we are lost in thought, disconnected from reality. Yoda’s advice to “not think, do” highlights the importance of intuition and self-realization over mere analysis. While thinking is valuable, it should serve us, not control us. There’s no need to abandon thinking entirely or strive for a thoughtless state. Instead, mindfulness—awareness of thoughts, feelings, and sensations—can lead to awakening from the semi-conscious state in which many of us live.
Mindfulness, or present awareness, is a practice that can be integrated into every aspect of daily life. It’s about staying centered in the moment, embracing the “holy now,” and connecting with our innate wakefulness. This practice is at the core of all wisdom traditions, including prayer, chanting, and meditation. By focusing our awareness, we can master any craft or discipline and avoid the pitfalls of distraction and mindlessness.
Mindfulness isn’t just about personal well-being; it fosters kindness, compassion, and a sense of connection with others. It’s a shift from “me” to “we,” promoting a more collective consciousness. The essence of meditation lies in this non-reactive, present awareness, imbued with genuine compassion for those suffering from ignorance.
One powerful technique for cultivating mindfulness is breath-watching (anapanasati). This simple yet profound practice involves focusing on the physical sensations of breathing, bringing the mind back whenever it wanders. This technique turns awareness into a sharp tool for deep insight into life’s fundamental questions. It’s not about self-hypnosis but about training the mind for higher spiritual purposes. As my teacher once reminded me, true mindfulness is not just for this life but prepares us for the ultimate transition.”
Mindfulness Practice and Its Effectiveness
Dr. Aiden Seraphim DACM L.Ac has shared what is one essential mindfulness practice that he suggests for someone who wants to bring more mindfulness into their daily routine and what it makes particularly effective:
“One of my favorite ways to connect my body, heart, and mind together in the present moment is Heart Centered Breathing. Heart Centered Breathing is a form of mindfulness practice taught by the HeartMath Institute. As someone who has practiced many different types of meditation techniques, the reason I love this one so much lies in its simplicity and ability to be practiced by anybody at any moment in time. The practice entails bringing your awareness to the sensation of breathing in and out of your heart. In this practice, we slow the breath down and imagine that the heart itself is taking in the breath and gently fills with each inhale. As we exhale we imagine the heart breathing out and softening. Not only does this technique have the ability to bring us back into our bodies, and calm our nervous system but it also is tapping into our most powerful energy source, the heart. The heart’s electromagnetic field is 60x greater than the brain’s. As we begin to connect with our hearts we begin to awaken an innate intelligence that has the power to transform our lives! As we connect with our own hearts again, our walls and judgments start to dissolve and we find it easier to love ourselves and others. This technique has the power to help us remember who we really are. If you want to learn more you can check out the HeartMath institute at: heartmath.org, I also teach this technique to my patients and during meditation classes and retreats.”
Mindfulness and Meditation
Joy Ravelli, founder and Director of Purusha Yoga School & studio in San Francisco and retreat leader worldwide, has explained what some common misconceptions about mindfulness and meditation are:
“Through the practice of meditation, we begin to understand the layers of the human experience and mind. We learn to witness sensations, emotions and thoughts coming and going. An opportunity arises to observe these experiences without becoming attached to them. We can label the sensation, thought or feeling and by doing so we realize it is separate from this witness. The witness is the higher mind. This higher mind is able to be in this world, feel all the feels and experience these sensations, and know that all of this is changing and transforming. Every moment is an opportunity to be present to what is and choose how to react, how to breathe, and what mindset to invest in.
When we begin to truly connect with our deepest hearts desires it helps us understand and identify the feelings we want to cultivate and the experiences we want to realize in our lives.
Through meditation, we have a practice to choose a thought, an intention and we can feed our hearts and minds and bodies with that which truly nourishes us on every level.”
Conclusion
As we explore the depths of mindfulness and meditation, it’s clear that these practices offer profound benefits for both mental and physical well-being. The insights shared in this article highlight the simplicity yet powerful impact of integrating mindfulness into our daily lives. Whether through focused breathing, being present in the moment, or cultivating a compassionate mindset, the path to living mindfully is accessible to everyone.
By embracing these practices, we can foster a deeper connection with ourselves and the world around us, leading to a more balanced, peaceful, and fulfilling life. Mindfulness is not just a practice but a way of living that brings clarity, purpose, and joy to every moment. As we continue on this journey, let us remember that the path to mindfulness is ongoing, and with each step, we grow closer to a more centered and harmonious existence.
