Mindfulness Meditation:

A Guide to Getting Started

What Is Mindfulness Meditation?

Mindfulness has multiple definitions in Western society but it is normally thought of as being more present. While that is true, ultimately, mindfulness is the practice of raising our sense of self-awareness so we have more choice over what we say and do. It’s being aware we’re in the present moment. Mindlessness is when we get lost in our train of thought and don’t realize what we’re doing. Mindfulness is being aware of what we’re thinking and doing and that we are aware of it. Metacognition.

Mindfulness meditation is not about clearing our mind or not thinking. Instead, it is about becoming more aware of the thoughts and feelings in our minds.

There is no right way to meditate. You cannot meditate incorrectly. Don’t worry about trying to have a “good” meditation session. Meditating is good whether it was challenging or not. Remember, they call it meditation practice because we’re practicing meditation–we’re not perfecting it.

Viktor E. Frankl said, “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” Mindfulness or self-awareness, helps us to not only find that space but to increase how much space we have so we can respond with intention instead of reacting without thought.

Can Mindfulness Meditation Help Me Feel Better?

There has been quite a bit of scientific research demonstrating mindfulness meditation can reduce stress, anxiety and depression. It can help reduce chronic pain and improve sleep. It also can help you feel more compassion for yourself and others and to be kinder. We all could use more compassion. Here are two articles if you want to learn more about the benefits including one from the American Psychological Association sharing evidence of how mindfulness and mindfulness-based therapy can be quite effective.

How Can I Start to Learn More?

• If you think meditation might help but are uncomfortable with the spiritual or Buddha aspects, start with either one of Dan Harris’ books 10% Happier: How I Tamed the Voice in My Head, Reduced Stress Without Losing My Edge, and Found Self-Help That Actually Works–A True Story and Meditation for Fidgety Skeptics.
• If you are into the idea of meditation and self-awareness and want to start being able to do it regularly, Cory Muscara’s book, Stop Missing Your Life, is awesome.
• If you want a four-week program to get you started, Sharon Salzberg wrote Real Happiness: The Power of Meditation which walks you through what meditation is and gives you things to focus on while you build up your practice over four weeks. (One caveat: she says to start with 20 minutes of meditation but feel free to start with whatever works for you and build up a little each time.

If you want a quick video talking about why mindfulness is beneficial, start with Andy Putticombe speaking at a TedTalk (and juggling). He has a great accent and I find that always helps.

If you want to meditate for the first time, start with Jeff Warren and ten breaths. A very short meditation you can do anywhere, just by breathing.

Or try Cory Muscara’s Just Take 5. This is a simple meditation using our hands to take five simple breaths, this meditation can easily be done anywhere.

What Apps Can Help?

I highly recommend one free meditation app called Healthy Minds. Developed by a non-profit called Healthy Minds Innovations that is associated with the University of Wisconsin-Madison. What’s great about it is it gives you a path to follow so you don’t have to choose which meditation to try. It provides you with a lesson and then a practice follows. It also lets you choose the person who voices the guided meditation and the length of the meditation. If you like it, I recommend giving them a donation so they can keep it free.