Woman sitting on yoga mat practicing meditation.

15 Steps to Discover Mindfulness

In this crazy world, more and more people are seeking a sense of calmness and clarity! I'm no guru, but I've been on this mindfulness journey for a while, and let me tell you—it's been a game-changer. 

If you're feeling a bit curious about meditation and mindfulness, you're in the right place. Life can throw all sorts of curveballs our way, and these practices have become very important for me as I make my way through challenges.

Understanding Mindfulness

Woman sitting and meditating.
Image Credit: Deposit Photos.

Mindfulness is about fully immersing yourself in the present moment and embracing it without judgment. 

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.”― Lao Tzu, Tao Te Ching.

In my journey to both understand and embrace mindfulness, I learned it isn’t about some serene picture of sitting by a quiet lake or the sun gently kissing your face. Rather, it’s about being aware of why I feel the way I do during the moment that I am in. When I am aware or present, the reason behind the emotion and feeling can be accepted. The key is to do this without judgment. This self-awareness helps your mind take a break from its usual chaotic chatter. That's the magic of mindfulness.

The Basics of Meditation

Woman focusing on her breadth while meditating.
Image Credit: Deposit Photos.

Meditation is one powerful way to increase mindfulness. It's not about magically emptying your mind (because good luck with that!) but about observing your thoughts without getting tangled in them. 

I started with basic breath awareness. You find a comfy spot, close your eyes, and pay attention to your breath. In and out. Simple, yet transformative.

Creating a Sacred Space

Man sitting on pillow near plants and sunlight practicing meditation.
Image Credit: Deposit Photos.

Imagine having a designated spot for tranquility. It could be a cozy corner with a cushion, a candle, or even a small plant. Having a sacred space signals to your brain that it's time to unwind. My meditation nook is my little escape pod from the chaos of everyday life.

Setting the Mood

Woman meditating, dim lights, listening to headphones.
Image Credit: Deposit Photos.

Dim the lights, play soothing music, or bask in natural light—it's your call. Create an atmosphere that feels soothing. Your space should be a reflection of peace and calmness.

Tip: once you have some experience with meditation, don’t be afraid to try it in different settings. One of my favorite locations is outside on a sunny day. The warmth of the sun, not to mention the vitamin D, surrounds my body and allows me to sink into the moment quickly. 

Breathing Techniques for Calmness

man outside practicing taking deep breadths.
Image Credit: Deposit Photos.

Breath is your anchor. When life gets overwhelming, focus on your breath. Try the 4-7-8 technique: inhale for four counts, hold for seven, and exhale for eight. 

The Mind-Breath Connection

Woman sitting on couch meditating.
Image Credit: Deposit Photos.

Your breath reflects your emotional state. Quick, shallow breaths? You might be stressed. Slow, deep breaths? Hello, relaxation. Pay attention to this connection—noticing your body's signals helps you become mindful about your internal state.

Mix It Up: Explore Different Techniques

Woman laying on floor performing a body scan.
Image Credit: Deposit Photos.

Don't be afraid to experiment with different techniques. Whether it's a body scan, loving-kindness meditation, or guided imagery, find what resonates with you. For me, a body scan helped release tension I didn't even know I was carrying.

Set Realistic Expectations: Mind the Myths

Man sitting on floor practicing a guided meditation.
Image Credit: Deposit Photos.

Let's bust a myth or two. Meditation isn't about silencing your mind; it's more like becoming friends with it. Thoughts will come, and that's okay. Acceptance is the key. I remember feeling frustrated at first, but once I let go of the expectation of a “blank mind,” everything changed.

Patience, Grasshopper

Woman focusing on meditation.
Image Credit: Deposit Photos.

Rome wasn't built in a day, and inner peace won't be either. Be patient with yourself. Progress might be slow, but it's the journey that matters. I started with just five minutes a day, and now, I crave those moments of stillness.

Mindful Daily Activities

Woman savoring her meal.
Image Credit: Deposit Photos.

Mindfulness isn't confined to meditation sessions. Bring it into your daily life. Savoring the food you're eating or feeling the ground beneath your feet when you're walking. It's like adding splashes of color to a black-and-white canvas. 

Too often, we think about the next thing and while consuming the current thing. Mindfulness is a practice of noticing and acceptance for what is right now.  

Small Changes, Big Impact

Woman turning off her phone during lunch.
Image Credit: Deposit Photos.

Simple habits, like turning off your phone during meals or taking a mindful pause during the day, can create profound changes. These small shifts make room for big transformations.

Overcoming Meditation Challenges

Man having difficulty sleeping.
Image Credit: Deposit Photos.

When our mind constantly jumps from one thought to another, we may feel the need to fight it. This is known as the infamous monkey mind menace, and it's very common. Instead of wrestling with it, observe it. Treat your thoughts like clouds passing by; soon, they'll drift away.

This annoyance often disrupts my sleep, especially when I'm anxious. Instead of resisting, I've learned to accept it. Rather than fighting the racing thoughts, I challenge my mind to explore them freely. This shift in approach allows the mental chaos to subside quickly, leading to a more peaceful night's sleep.

Consistency Is the Key

Woman taking a work break to meditate.
Image Credit: Deposit Photos.

Life gets busy, I get it. But even on chaotic days, a few minutes of stillness can make all the difference. 

Before bedtime is a typical moment for mindfulness practice as it helps with sleep. I also try a ten-minute moment during my lunch break. Whenever I can fit this afternoon meditation in, it changes the way the rest of my day goes and gives me the mental fortitude to finish strong.

Cultivating Gratitude

Woman holding her gratitude journal.
Image Credit: Deposit Photos.

Gratitude is the secret sauce of mindfulness. Take a moment each day to reflect on what you're grateful for. It shifts your focus from what's lacking to what's abundant. I started a gratitude journal, and it's become my daily dose of positivity.

Express your gratitude not just in words but in actions. Send a thank-you note, help a friend, or simply smile at a stranger. The ripple effect of gratitude is profound.

Progressing on the Mindfulness Journey

Woman outside taking deep breadths and meditating.
Image Credit: Deposit Photos.

Acknowledge your progress, no matter how small. Celebrate the moments of calmness, the days when stress didn't consume you. It's not about always being peaceful. Instead, it's about becoming more able to move through your emotions without becoming overwhelmed by them. This takes practice.

Embrace the Unpredictable Path

Woman in comfortable clothes meditating.
Image Credit: Deposit Photos.

The mindfulness journey is unique for everyone. Embrace the unexpected twists and turns. Life will still throw curveballs, but now you'll have the skills to catch them without getting knocked down.

Benefits Beyond Imagination

Man practicing meditation.
Image Credit: Deposit Photos.

The benefits of mindfulness meditation are incredible—reduced stress, increased focus, and a sense of inner peace that's hard to describe. It's like finding a secret garden within yourself. 

One study uncovered a significant shift in the activity of 1771 genes related to inflammation, circadian rhythms, and glucose metabolism among participants who practiced meditation for eight weeks. This change was later linked to a considerable decrease in their blood pressure levels.

One Step at a Time

Woman reflecting on her mindfulness journey
Image Credit: Deposit Photos.

Congratulations, my friend! You've just taken the first steps toward unlocking your inner peace. Remember, it's not about perfection; it's about progress. As you continue on this journey, may you find serenity in the chaos, calmness in the storm, and a sense of peace that becomes your constant companion. Here's to a mindful, peaceful life!

Presence and Mindfulness Journaling + Journal Prompts

girl writing in journal
Image Credit: Shutterstock.

Mindfulness journaling has many benefits, including reducing stress, improving mental clarity, and increasing self-awareness.