AN INTRODUCTION TO
MINDFULNESS
M O L LY R A E
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 1
An Introduction to
MINDFULNESS
HOW TO SAVOR YOUR PRESENT MOMENT
So many of us are drifting through life unaware.
A classic example:
“You are driving from point A to point B and after
arriving you realize that you remember nothing
about the drive, maybe you’re even confused as
to how you got to point B.”
You could call this lack of mindfulness, mindlessness. But in all
actuality, your mind is full - of thoughts, memories, and future
projections. It’s just lacking awareness of the present moment.
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 2
WHAT IS MINDFULNESS?
Mindfulness is being deliberately aware from moment to moment of
one’s conscious experience. By bringing your attention to the moment,
you inherently become a part of it. Mindfulness is a skill that serves
you in every part of your life. You are able to take yourself out of the
projections of the mind and instead use the power of the mind to
simply be.
Mindfulness is a lifelong practice that few, less the Buddha and some
yogic sages, ever perfect. Especially in the current state of society, the
mind is trained to be constantly wandering from the task at hand. Today,
many people begin a mindfulness practice by trying to meditate or by
doing a physical practice, like yoga.
In a yoga class, the teacher may instruct you to stay aware of your
breath. This is a mindfulness tool that trains the mind to become more
focused. Today, the norms and attractive aspects of our society do not
easily facilitate this kind of focus. For example, a lot of the video content
you find on today’s social media only lasts for ten seconds. This is a clear
indication of how long the typical mind can hold a focus without proper
mindful training.
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 3
WHAT IS MEDITATION?
Meditation can feel like a daunting task for many people. This is
exacerbated by the fact that its actual essence is sometimes confused.
Meditation is included within the eight limbs of ashtanga yoga. Often
when people, who are new to yoga, think of meditation, they actually
think of the sixth limb of yoga: dharana.
Dharana is concentration on inner awareness or the focus of a single
point of awareness.
Sound familiar?
This, in essence, is mindfulness. When people say they are meditating
they are often practicing dharana.
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 4
The seventh limb of yoga is dhyana. Dhyana is meditation and the
contemplation of pure consciousness or Source Energy. It is the
unbroken focus of a quiet concentrated mind. Therefore, meditation
(dhyana) is something that occurs on its own.
It is possible for dhyana to occur during dharana practice if thoughts
cease to flow and, in essence, you become pure consciousness. Many
people only truly experience these pure moments of meditation
sporadically and from time to time.
Meditation is the effect of mindfulness, not the cause. Saying that you
are “trying to meditate” may be more correct in referring to a meditation
practice, according the ancient teachings of ashtanga yoga that outlines
this multi-limb process to mediation.
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 5
NOTICING WHAT IS ALREADY THERE
You have all the tools at your disposal to simply notice what is already
there. This is the beauty of mindfulness practice. When you begin
practicing, it can be astonishing to realize how much slips past you
because of a preoccupied mind.
The mind is the filtration point of all incoming information. It is taking in
a lot more than you are consciously aware of. Your mind is less observant
to this information when your mind is stuck ruminating in thoughts of
the past or future.
The mind also gets distracted through mental judgments. You create
mental stories when you observe something that causes your focus to
leave the present. This process can create distress, intense feelings of
desire or disgust, and it can strengthen your ego’s identity to a fixed role.
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 6
In reality, everything and everyone is changing in constantly. Having
any fixed opinions or judgments actually contradicts the true nature of
reality. Mindfulness aims to not judge what is happening, and to instead
just observe it.
Observing emotion can also be objective. For example, when you feel
angry, the natural impulse for many people is to act on this emotion in
some way. Mindfulness allows you to stop and observe. You could say “I
am feeling anger,” or even better yet, “anger is present,” which takes
away the identifying nature of “I am.”
You may find yourself realizing hidden reasons for the emotion. For
example, a person you have just met might actually remind you of your
mother, or you may notice that you’re more tired and irritable than
usual. Using mindfulness creates the space to act from an equanimous
and calm state, if the situation calls for action at all. It is not to say that
action never has a place in response to your emotions. However, action
that stems from judgmental thoughts or projections of your own
insecurities is often not the most effective course.
With the knowledge that everything is constantly changing, it does not
seem worth it to act, or rather re-act, to every emotion. Your energy can
be used better to achieve your goals and actualize your true desires by
taking mindful moments before taking action.
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5 MINDFULNESS TOOLS
Here are five different mindfulness tools available to you. They can
be used alone or in conjunction with each other depending on the
intention or circumstances.
1. Using Your Senses
When your mind is consumed by the outside
world, it can be challenging look inward without
being easily drawn back to outside distractions.
Using the the senses to notice outward
distractions can be an effective tool to help
center the mind, especially when the mind is
highly agitated.
Noticing what you can observe through your senses helps to bring you
back to the reality of the present moment. As you observe the outside
world, make sure you remain nonjudgmental and objective.
sight taste
smell hearing
touch
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 8
Move slowly through each sense:
Describe in detail, silently or aloud, what you are perceiving using
objective language that is not subjective to your past experiences or
current mood. For example, a loud sound is not “annoying,” it is simply
loud.
2. Observing Thoughts
Observing your thoughts or “watching the mind” is just that. It is a
nonjudgmental process that allows you to observe what the mind is
doing. Rather than identifying with the thoughts - “I am angry” - you
can learn to identify with the observer.
You may need to create a narrative for the observer. For example:
“There is anger again,”
or
“The mind is very busy today, and it can only
stay focused on the present moment for a few
seconds before jumping back into planning.”
As you are observing it is most important that you do not react with
thoughts of disappointment or happiness. Remain calm and unattached
to your observations. Through nonjudgmental awareness, you can learn
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 9
the patterns of the mind.
Through this observation, you may discover certain things influence
your mindfulness. This could be that the mind is more focused during
certain times of the day, that it is less focused after you eat certain foods,
or that speaking to certain people creates calmness or agitation of the
mind. Whatever you notice, remain nonjudgmental while taking in this
wisdom.
Through observing the habit patterns of the mind, you learn to make the
mind to work for you, instead of against you. By paying attention to your
thoughts, you may find opportunities for self-love or self-compassion.
If you notice a tendency to give yourself unhelpful messages (i.e. “I
shouldn’t even try because I always fail”), you may choose to replace
these with more helpful, positive and rational affirmations (i.e. “keep
trying because I am worth the effort”).
3. Radical Acceptance
Radical acceptance is the concept of accepting things as they are. For
example, you may want to stop being mad at your loved one, or you may
want to stop having an agitated mind when you try to meditate. The
mindfulness tool of radical acceptance teaches us that these wants are
essentially useless.
Radical acceptance is the practice of accepting things for what they are.
When you accept the circumstances you wish to change, you stop resisting
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 10
reality as it is, and can thus use your energy in more effective ways.
It does not mean that you do not take action to change your situation,
like making amends with your loved one, healing your broken leg,
treating your illness, or calming an agitated mind. It simply means you
accept each moment as it is without creating more disharmony within
yourself through resistance.
This tool can be incredibly difficult in practice, but understanding this
concept is a cornerstone to effective mindfulness. It is the underlying
concept of any nonjudgmental and equanimous observation.
4. Breath Awareness
The breath is an anchor to your own self and to the “now.” As you
breathe, you can feel through experience that you are a part of the entire
Universe. Think about it. You are trading “air” with different chemical
compositions with the trees and all other living things. Every moment
the universe is in flux, and the breath is a beautiful symbol of this.
You are often unconscious of your breathing, yet it can tell you so much
about your current physical and emotional state. Deeper breaths can
assist in calming the nervous system on a physiological level and healing
the entire body. Becoming aware of your breath grounds you into the
moment and gives the mind something to focus on.
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You can notice the breath as it comes in and goes out without needing
to change it whatsoever. You can practice deepening the breath to
facilitate this awareness. Breath is the basis of many meditation and
yoga practices because it is the most important element of your
livelihood. The breath shows you that you are alive, and that you are an
important cog in the wheel of existence.
5. Observing Sensation
Mindfulness can be used to turn your attention inwards, starting with
your physical form. Observing sensation brings the focus into your body
and away from outer distractions. It can be used in conjunction with
observing your thoughts to gain a better awareness of self.
You can explore which thoughts create which bodily sensations and
glean wisdom through observations about the patterns of the mind. For
example, maybe you experience chronic neck pain. You may notice that
certain thoughts actually bring about tensing and pain in this region.
You may be able to retrain your brain to release that tension instead of
holding it when certain thoughts come. People have been able to relieve
and even cure chronic pain using the power of mindfulness.
Observing sensation can also help you to become aware of the universal
truth of constant change. As you observe your body inside and out you
will notice that everything is impermanent. The sensations in our body
deliver us that truth if we choose to observe their impermanence.
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HOW DOES MINDFULNESS BENEFIT US?
The benefits of practicing mindfulness in your everyday life are nearly
endless. For example, while you are having a conversation, stay aware of
your breathing and thoughts as they come and go. This could allow you
to become a better listener or friend and be less reactive if you’re feeling
emotional.
While you are driving a car, you can be aware of what you see and how
your body feels sitting in the driver’s seat. This may help you prevent an
accident through your attentiveness to your driving and other drivers.
While you are eating, you can be aware of each bite, texture, and
flavor that you observe. This can prevent overeating and create better
digestion. If you are walking long distances, noticing how the ground
sounds and how it feels on your feet, you could feel more relaxed and
create less tension from walking so much.
Mindfulness can be practiced in every moment and every situation.
Ultimately, with a perfect stream of mindfulness, your life becomes a
living meditation.
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MINDFUL MENTAL HEALTH
Mindfulness has been included in numerous models of therapy to
support mental health. Mindfulness skills are taught in individual and
group therapy sessions at hospitals and mental health clinics to treat
anxiety and depression. Elements of mindfulness are also included in
models of therapy like Dialectical Behavioral Therapy (DBT), which was
created to treat more complex mental health disorders, like Borderline
Personality Disorder.
One of the main differences between incorporating mindfulness and
other models of therapy is the use of acceptance. Instead of trying to
change the emotions, which can create distress if the person is not
successful, the mission of mindfulness is to objectively observe the
emotions without attachment or self-judgment. Due to this crucial
difference, mindfulness has been known to create significant shifts and
relief for the mental health of many people, who have been unable to
find success through other methods of treatment.
Through objective awareness, you reduce the intensity of extreme
emotional states. Mindfulness allows you to observe the impermanence
of emotions, and thus you cling to or identify with them less. Emotional
states, such as anger, hate, desire, craving, disgust, aversion, sadness
or even grief, can be lessened to a point where they are no longer as
disruptive to a person’s life.
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MINDFULNESS PRACTICES: TAKE YOUR PICK!
Guided Meditations
Guided meditations are a great way to introduce yourself to different
mindfulness skills. They can help to train the body and mind to
concentrate on becoming still or focused. Guided meditations can
be found all over the internet in audio/video recordings as well as
written instruction. They may or may not involve some breathwork,
visualizations, affirmations or mantra chanting.
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 15
Observing Sensations
This style of meditation can help you to feel still and one with the
Universe. You can understand the nature of impermanence as you watch
bodily sensations rise and pass. There is a specific style of meditation
taught at Dhamma centers called Vipassana meditation.
It is said to be the style of mediation that lead the Buddha to
enlightenment. It involves scanning the body for sensations without
trying to change them and observing them without any attachment to
whether they feel good or bad.
Asana Practice
People often think of yoga and meditation as different entities. As
mentioned earlier, meditation is actually part of ashtanga yoga. Asana
practice, the physical aspect of yoga, could be used as meditation as well.
For example, a performing a sequence, like sun salutations, can be a
moving meditation. Through memorizing the sequence or focusing on a
teacher’s direction, you can concentrate on your movement, breath, and
sensations.
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Mindful Life
Turn your entire life into a mindfulness practice. As you’re walking,
talking, breathing, driving, or doing anything, be present. Focus on the
sounds, smells, sights, feelings, and scents. Notice each moment separa-
tely and focus the mind. You can also focus on inner sensations. You may
find it helpful to close your eyes and tune out the outer distractions. This
may assist you in going inward and examining yourself internally.
Every time non-objective thoughts come in, gently let them pass like
clouds rolling through the sky and bring your mind back to an objective
observation of the present moment. Keep coming back to the present.
Breath
Saving the best for last, focus on the breath. The practice of turning your
attention to your breath is available to you at every moment. If you find
it challenging to focus on your breath, you may find it helpful to silently
repeat something like “I am breathing in” and “I am breathing out.”
You may also focus on counting the length, or the sensations of each
breath - whether that be the difference in temperature between the air
you inhale and exhale, the sensation of the body expanding with each
inhale and collapsing with each exhale, or any other sensation. There are
endless ways to bring your attention to your breath. You will find that
this practice is one of the most effective and accessible ways to become
mindful throughout your day.
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A GUIDED MEDITATION FOR YOU
This guide ends with a simple guided meditation practice. It aims to
bring mindfulness, stillness, and relaxation to the body and mind. You
may be able to read and memorize the practice, or you can record your-
self and listen to your voice instructing yourself. If you record yourself be
sure to read slowly, allowing a moment of silence between each body
part and whenever you see a comma. It should be a minimum of 10 mi-
nutes, but it can be extended to be longer. Feel free to stay in silent min-
dful concentration at the end of the meditation for as long as you wish.
Begin by finding a comfortable position preferably in a space that is
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 18
quiet and dark. Sit in an upright position in a chair or on a cushion.
Close your eyes. Take notice of any sounds you hear, or any sensations
you feel. Now, going inward, take three deep inhalations and
exhalations, through the nose. Continue breathing normally and notice
each breath as it comes in and goes out.
How does the breath feel, coming in and out of your nostrils? Is it warm,
or cool? Can you notice which nostril is dominant? Observe without
judgment. If thoughts come into your awareness, gently accept them,
and release them. Observe them rolling through your mind, like a cloud
passing through the sky.
Now, bring awareness to the body. Start with the head. Scan the top
of the head, the back of the head, the face, and the neck. Notice any
sensations throughout the head. Observe them without judgment.
Exhale, and relax your head. Relax the muscles in your face and neck.
If you notice any remaining tension, do not judge it. Notice it with
calmness and move on.
Continue moving throughout the body. Slowly move down the left
arm. Begin with the shoulder, upper arm, elbow, lower arm, wrist, hand,
and fingers. Notice any sensations without judgment. Exhale, and relax
the entire left arm. Notice any sensation of relaxation. Notice if there is
any remaining tension, but do not judge it. Move onto the right arm.
Notice the right shoulder, upper arm, elbow, lower arm, wrist, hand, and
fingers. Notice any sensations. Exhale, and relax the entire right arm.
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Notice any sensation of relaxation, or any remaining tension without
preference or judgement.
Move to your neck, chest, stomach, upper back, mid back, and lower
back. Notice your genitals, buttocks, and hips, and notice any sensations
that are present throughout this entire midsection of the body. As
you exhale, relax from your neck to your hips. Notice any sensation of
relaxation and notice any remaining tension without judgment.
Continue into the legs. First notice the upper left thigh, knee, shin and
calf, left ankle, foot, and toes. Notice any sensations in these areas.
Exhale, and relax the entire left leg. Notice any sensation of relaxation,
or any remaining tension. Observe without judgment. Move to the right
leg, starting with the upper right thigh, knee, shin and calf, right ankle,
foot, and toes. Notice any sensations you feel in the right leg. Exhale,
and relax the right leg. Notice any new sensations, any sensations of
relaxation, or remaining areas with the sensation of tension.
Now, notice your entire body from head to toes, from toes to head.
Mentally send your body messages of love, relaxation, healing, and
peace. Come back to watch your breath, noticing as the air travels in and
travels out of your nostrils. Notice your physical and mental state without
judgment. Be at ease. Be at peace.
Continue to watch your breath as long as you would like. Whenever you
feel ready, gently open your eyes and slowly transition back into your
day. Bring, mindfulness of breath, sensation, tension, and relaxation into
your day.
YOGAPEDIA: AN INTRODUCTION TO MINDFULNESS 20
AUTHOR BIO
Molly Rae, MSW, is a wellness worker, yoga teacher,
mental health professional, blogger, musician and
nomad. She has a Bachelor of Applied Science
(BAS) degree in psychology and a Master of Social
Work (MSW) degree from the University of Toronto
in Canada. She has years of experience working
with individuals in crisis and experiencing mental
health issues. After working in her social work and
counseling career, she felt a gap in her abilities to
support individuals through difficult times. Molly
Rae began to study other tools — such as yoga,
meditation and mindfulness-based therapy — that
could benefit and bring healing to the individuals
she worked with. Her personal experiences and work
relationships helped her understand the effects of
increasingly common mental health struggles such
as anxiety and depression.
This led her to found Mindful Molly
www.mindfulmolly.ca
A mindfulness-based way of providing holistic care
that merges her experiences with her psychology,
social work and yoga education.
