The Power of Mindfulness

Techniques for Harnessing the Life-Changing Power of Mindfulness

Mindfulness is the ability to remain fully present and calmly aware of our circumstances, with enough observational detachment to keep us from being swept up in reactive patterns or hasty responses. In this state of being, we’ve got an ideal vantage point for moving beyond outdated story lines, struggle, and drama.

The gift of mindfulness, so essential in spiritual development, helps us release limiting beliefs and conditioning, shift from fear to love, and reconnect with the divine guidance and joy that is our natural state. Having a meditation practice can give you the experience of mindfulness and stillness in the midst of your daily life. It offers profound emotional, physical, and spiritual benefits, making it a wonderful act of self-care.

While we might consciously desire to choose composure and equanimity in all circumstances, sometimes we find ourselves in the grip of what Buddhists call the reactive monkey mind. Dwelling on problems, worries, and “what ifs” keeps those uncontrolled, whirling ego-mind thoughts obscuring the peace that is found at deeper levels of consciousness. So we need a practice that calms and centers us during moments of stress, and a practice that enables us to access the expanded levels of awareness of our spiritual selves.

Becoming Fully Present in the Moment of Now

Bring your complete attention to whatever you are doing, noticing every detail- each sound and sensation, without any thoughts of past or future. When doing simple things, like walking up the stairs or holding a glass, pay attention to each aspect of the experience, thinking of nothing else. At first this might be difficult to do, but with practice, you’ll observe that it becomes increasingly easier. Gradually the ability to be fully present regardless of the circumstances will become part of your life. This serves to reduce stress, while producing clearer thinking and increased emotional balance.

Mindful Breathing

Slow, deep breathing has numerous benefits, including reducing stress. It allows your nervous system to relax, and helps you cultivate greater self awareness. In addition, it’s a simple go-to practice for coping with a challenging situation.

Begin by just noticing your breathing, and feel the intake and exhalation of air through your nostrils. As you breathe, make your breath a bit slower and more deliberate, breathing down into your belly, and paying attention to the sounds and sensations of breathing, letting all other thoughts go for a moment. Imagine that you’re breathing in peace, and breathing out stress. With your in-breath, see fresh, healing energy flowing into your body, rejuvenating you. With each out-breath, see tension or worry flowing out from the bottom of your feet, leaving you completely. After doing this for a few minutes, you’re likely to feel noticeably calmer.

Meditation and Expanded Consciousness

Mindful breathing is a form of meditation, and when centering yourself with a few moments of breathing, consider adding an additional practice that can benefit all aspects of your life. After clearing your mind and focusing only on your breathing, let even that focus gently drift away, and imagine that your mind is a peaceful, cloudless sky. Just be present with that pure awareness, and when random thoughts, feelings or sensations come, let them drift by without judgment, and without engaging with them. Simply notice them, and return your focus to the vast sky.

Doing this lets us become aware of the transient nature of our thoughts, and the fact that we are not our thoughts. In our daily life, we can choose to pay attention to the passing parade of musings, or not. This is an important step in mastering our state of mind. Shifting to the observer or witness stance, rather than getting caught up in every thought and emotion, leads to greater happiness and peace. Just taking this time for yourself each day is a wonderful act of self-care.

A Deeper Awareness

When our level of self-awareness starts deepening, we begin to see just how much of who we are and how we view the world has been shaped by accumulated emotions and past events. These moments in time have deposited beliefs, stories, traumas and repeating patterns that can dramatically limit our perception.

As we develop self-awareness through introspection and practices such as mindfulness, meditation or therapy, those old stories and patterns make themselves known, coming to the surface to be understood, forgiven, healed, and released. They no longer form a distorted filter that blocks us from creating our best life. Unencumbered by them at last, we’re free to envision and manifest circumstances that reflect our highest good.

The writer Yung Pueblo, on mindfulness and awakening: “The inward movement can be summarized as follows: we observe ourselves, we accept what we find without judgment, we let it go, and the actual release causes our transformation. We are already always changing, but when we focus on healing we can change in the direction of our choosing; these are moments when we intentionally reclaim our power. Every moment we take to know ourselves, we return as someone new.”