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Mindfulness Unpacked: Practical Tips for Building Awareness and Presence
MIndful Petals
November 11, 2024
Mindfulness is the art of fully immersing yourself in the present without judgment. Rooted in practices like Dialectical Behavior Therapy (DBT), mindfulness skills are often broken down into “WHAT” and “HOW” approaches. The “WHAT” skills focus on noticing and engaging with the present moment, while the “HOW” skills help us practice mindfulness with an effective mindset. Think of mindfulness like a mental workout — each technique builds a stronger, more present mind over time.
Let’s dive deeper into these essential skills and learn how to make mindfulness a practical part of daily life.
Photo by Aaron Burden on Unsplash
The WHAT Skills — Building Mindfulness
The WHAT skills are essentially ways to train your attention and increase your presence in each moment. By observing, describing, and fully participating in activities, you can build a foundation of mindfulness to support you through life’s ups and downs.
Observing is all about simply noticing what’s happening in and around you — whether it’s a physical sensation, a sound, or even your thoughts. The goal isn’t to change or judge what you observe but to experience it as it is.
Example: Imagine you’re feeling anxious. Instead of trying to get rid of the feeling, you might focus on how your body feels — maybe noticing a quick heartbeat or a bit of tension. By observing it without reacting, you might find the intensity of that feeling lessens.
Quick Practice: Your body is always in the present, so it’s a helpful anchor for observation. Try paying attention to your breathing or noticing how your body feels in the moment. It’s a simple way to come back to the “now.”
Describing builds on observing by putting words to what you notice. It’s less about analyzing and more about sticking to the facts. This practice helps you avoid slipping into judgments or assumptions.
Example: Instead of thinking, “I feel anxious, which is bad,” you might say, “I feel a tightness in my chest.” This small shift turns judgment into observation, making it easier to accept your feelings as they are.
Practical Tip: Use “I am noticing…” statements to counter negative self-talk. For example, noticing “I’m thinking I’m not good at this” as just a thought, rather than a fact, can create space between you and that belief.
Participation means diving fully into whatever you’re doing, like getting into the “flow.” When we’re fully engaged, we let go of self-consciousness and experience the moment more vividly.
Example: Whether it’s dancing, cooking, or playing a sport, some activities naturally bring us into the present moment. Notice how you feel when you’re so immersed in something that you lose track of time.
Challenge: Practice participation with everyday activities. For instance, when washing dishes, focus only on the sensation of the water and the task itself, setting aside thoughts of what’s next on your to-do list.
The HOW Skills — Practicing Mindfulness with the Right Mindset
The HOW skills shape how we approach mindfulness. With a focus on non-judgment, one-mindfulness, and effectiveness, these techniques help us engage in the WHAT skills with greater ease.
Non-judgment is about experiencing things as they are without labeling them as “good” or “bad.” This approach can help reduce stress by lessening the emotional weight we attach to events or feelings.
Example: Instead of seeing sadness as “bad,” simply observe it as a part of life. This small shift in thinking can help reduce the urge to resist or fight your feelings.
Mindfulness Insight: Pain is often inevitable, but our resistance to it causes added suffering. By accepting emotions like anxiety or frustration without labeling them, we can find a gentler way to cope.
One-mindfulness encourages focusing on one thing at a time. With so many distractions around us, practicing single-task focus can be surprisingly powerful.
Example: During a virtual meeting, focus solely on the conversation instead of checking emails or scrolling through social media. This helps you retain information and engage more meaningfully.
Challenge: Notice when multitasking starts to distract you. Try bringing one-minded focus to simple, repetitive tasks like cooking or organizing. It’s a great way to train your brain to be present.
Being effective means focusing on actions that truly serve your goals. Mindfulness is all about awareness, but effectiveness adds the layer of intentional action, helping us take steps that align with our values and intentions.
Example: If you’re aiming to strengthen your legs, spending time doing leg exercises will be more effective than reading about it.
Key Insight: When you notice resistance or frustration, try shifting your focus from what’s challenging to actions that support your goals. Small shifts in perspective often lead to big changes in progress.
Mindfulness and Suffering — Lessons from the Buddha
Mindfulness has deep roots in Buddhist philosophy. A well-known story of the Buddha underlines the power of acceptance. While meditating, the Buddha faced distractions and temptations from Mara — a symbol of life’s challenges. Instead of resisting, the Buddha invited Mara to sit with him, responding calmly and without judgment.
Modern Takeaway: This story reminds us that life’s struggles — stress, sadness, or uncertainty — are often best met with calm acceptance. By “inviting them to tea,” we learn to face challenges mindfully, reducing their power over us.
Enlightened Lotus Final Thought
Practicing mindfulness doesn’t require a life overhaul; it’s more about finding simple ways to stay grounded. Through observing, describing, and participating, we can bring more clarity and calm into everyday life. And with a mindset rooted in non-judgment, one-minded focus, and effectiveness, each experience — big or small — becomes an opportunity for growth. As we welcome life’s ups and downs with openness, we build resilience and invite a deeper sense of peace.