Easy Everyday Mindfulness CDHow to Practise Mindfulness by Sue Fuller

There are many different ways to practise mindfulness.  Start slowly with no expectations, just a few minutes a day will go a long way.

When beginning to practise mindfulness, focussing on your breath or your alignment is a really good place to start.

Find somewhere warm and comfortable with minimum distractions.

Begin lying on your back with your knees bent or siting in a chair with a straight spine, in both positions make sure that the soles of your feet make contact with the floor, so that you can feel the ground beneath you. 

Breathe slowly in through your nose and out through your mouth. 

Become aware of your breath entering and leaving your body, focus completely on your breath. 

Gentle Yoga for Mindfulness

When you begin this practice try to focus completely on one breath at a time. 

Distractions are completely natural and all part of the process.  They also highlight how busy the mind can be.  Relax and do not allow yourself to become frustrated or try too hard to stop the mind from wandering, just accept that the mind does wander and then bring your focus straight back to the breath that you are currently taking.

If an emotion rises up within you, simply observe it. Do not label the emotions or pass judgment, just observe, acknowledge that a particular emotion is present and return to your breathing.  Practise this technique for a few minutes every day.

To help integrate mindfulness into your daily routine, it is a good idea to select one activity every day and work to pay complete attention to that activity and perform it mindfully.  Such as drinking a cup of water, eating your lunch, cleaning your teeth, cooking, washing the dishes or interacting with friends and family.

Mindfulness for the Absolute BeginnerListening Mindfully

Making a point to listen mindfully is really easy to do and the person that you are having a conversation with will really appreciate it too.  Take time to really listen to what is being said, it is not unusual to be thinking about a reply whilst someone is speaking.  If you find yourself doing this bring your focus back to what the person you are speaking to is saying.  If your mind wanders, or if a thought or emotion arises do not become distracted, allow thoughts and emotions to pass and bring your focus back to what is being said.

Sue Fuller is a leading yoga teacher and writer.  She has been practicing yoga for over twenty years.  Sue is the creator of the Yoga 2 Hear range of audio yoga classes and also the following audio books:-  Easy Everyday Mindfulness, Mindfulness for Absolute Beginner and Gentle Yoga for Mindfulness