How to Practice Mindfulness for Beginners



Have you ever been driving and reached the destination without being sure how you got there? Or have you been in the middle of a conversation when you realize you have not been paying attention to the other person this whole time?

Naturally, our minds will run off sometimes. When we are experiencing increased sadness, stress, and anxiety, our focus tends to go to ruminating on past events or fretting about future “to-do’s” and “what if’s.” However, when we do this, we are focusing on things we cannot control and end up missing the moment that is right in front of us. In return, we are left feeling like we are missing out on our life or in a fog. Practicing mindfulness allows us to gain control over our focus. We can intentionally be in the present moment and can learn to do so without judgment or letting our perceptions skew how we experience the moment.

While being in the present moment sounds easy enough, this can be a particularly challenging skill. Below are six steps based on skills from Dialectical Behavior Therapy (DBT) in what to do to be mindful and how to do it.

1. Observe


When observing, we want to purposely pay attention to experiences going on within and outside of us. We want to be as objective and observant without adding judgment. An easy way to do this is by using our five senses. Pick a color and observe objects that have that color. Notice what sounds you can currently hear and what textures you feel. Observe thoughts as if you are on a train going past each onewithout getting stuck on any particular thought.

2. Describe


Acknowledge and describe the experiences without adding judgment to them. For example, rather than thinking, “Why am I always an anxious mess?”; we could rephrase it to, “I am experiencing the feeling of anxiety.” On a rainy day, instead of saying, “It’s so gloomy out” or “I love the sound of rain”; we would say, “There are currently clouds and rain.” Continue practicing this. Try focusing on the facts; identify the who, what, when, and where of the experience.

3. Participate


Do your best to not distract yourself. This requires a bit of letting go of our barriers and fully being in the moment with whatever is occurring. Be willing to go with the flow and accept whatever occurs in the present as is.

4. Non-Judgmentally


This part is important to mindfulness and is often forgotten. We are only paying attention to the facts. We can acknowledge our experience, wishes, and emotions without judging them. When we add judgment, we are putting on an imaginary lens that distorts the moment. It is okay if you are having a difficult time with this. If you notice you are judging, rather than being judgmental toward yourself, acknowledge it and redirect your focus back to observing and describing.

5. One-Mindfully



We want to do our best not to multitask when trying to be mindful. If you are cooking, focus on cooking. If you are in a conversation with someone, only focus on that conversation. We want to avoid distractions. If you notice yourself becoming distracted, redirect your attention back as many times as you need to. Similar to any skill you are trying to master, it takes practice. The more you practice, the easier it becomes.

6. Effectively


Be aware of your goals in the situation and do what is most effective to reach that goal. Take the initiative and use the skills you have to act in a situation the best that you can. We tend to see this most useful when we are stuck in a conversation where we are focused on being “right” instead of being effective.




About Sam Nabil


Sam Nabil is the founder of Naya Clinics and is a Boston therapist and a Boston Marriage Counselor.

Sam offers therapy in Boston and Boston Marriage Counseling for adults suffering from relationship challenges, life transitions and anxiety.

Sam Nabil was featured in many prestigious publications. Check out his interview with Aljazeera English, The Washington post, The Boston Globe, Fatherly magazine, Women's health magazine, Cornell university , Yahoo News, USA Today, Marriage.com



About Naya Clinics

Naya Clinics is a top-rated Marriage Counseling, therapy and Life coaching practice.

Naya Clinics offers Marriage Counselors near me, individual therapy near me, and life coaching near me in various locations across the USA and the world.

Naya Clinics also offers Online marriage counseling, online therapy, and online life coaching.



Naya Clinics and Services are offered in


Counseling in Cincinnati

Counseling in Fort Lauderdale

Counseling in Tampa

Counseling in Atlanta

Counseling in Indianapolis

Counseling in Chicago

Counseling in Northern Kentucky

Counseling in Baltimore

Counseling in Boston

Counseling in Detroit

Counseling in Minneapolis

Counseling in St. Louis

Counseling in New York City

Counseling in Charlotte

Counseling in Blue Ash Ohio

Counseling in Hyde Park Ohio

Counseling in West Chester Ohio

Counseling in Philadelphia

Counseling in Nashville

Counseling in Washington DC

Counseling in Denver

Counseling in Phoenix

Counseling in Los Angeles

Counseling in San Bernardino

Counseling in San Diego

Counseling in San Francisco

Counseling in Boulder Colorado

Counseling in Austin

Counseling in Dallas

Counseling in Houston

Counseling in Seattle

Counseling in Manama Bahrain

Counseling in Cairo Egypt

Counseling in Kuwait

Counseling in Muscat Oman

Counseling in Doha Qatar

Counseling in Dammam KSA

Counseling in Riyadh KSA

Counseling in Jeddah KSA

Counseling in Dubai UAE

Counseling in Abu Dhabi UAE

Counseling in Al Ain UAE

Counseling in Paris France



Find us on Linkedin

Find us on Facebook

Find us on Twitter

Find us on on Instagram

Find us on Youtube





WANT TO CONTINUE YOUR JOURNEY WITH US?

book your session today.

SITE MAP

STAY IN THE LOOP

HOME

ABOUT

RESOURCES

  • Facebook
  • Twitter
  • YouTube
  • Instagram

CONTACT

LOCATIONS

Saudi Arabia

2020 Copyright © Naya Clinics