In the same way we need to care for our bodies, we also need to be kind to our minds.

We all have the capacity to be mindful; some people are naturally more mindful than others, and we all have times when we are more mindful than at other times. In other words, the ability to be mindful varies between people and within individuals. When you practice mindfulness you are strengthening your ability to pay attention.

Research suggests that when we intentionally practise being mindful, we feel less stressed, anxious and depressed, and more balanced and in tune with what is happening inside and outside of our bodies. The resulting calm and clarity boosts wellbeing, broadens perspective and provides an important foundation for learning.

Mindfulness FAQs + Helpful Tips

What is meditation?

Meditation is one way to practice mindfulness, which is paying attention to what’s happening in the present moment. When we meditate, we can take some time to sit, breathe and allow our attention to settle, often on the breath. 

When we learn to meditate, we’re training our minds to have more present moment awareness. You might think of it like going to the gym for the mind. It takes practice and commitment. And with time, things become more comfortable. 

You don’t need to sit cross legged to meditate! You can sit in any way that feels comfortable to you. You can choose to close your eyes or focus on one point with your eyes open. It’s important that you meditate in a way that feels comfortable for you. 

Once you’re comfortable, I will guide you through meditation practices which can support us to develop Mindfulness. 

Why should I do it? 

Practising mindfulness is about taking care of our mind. Meditation and mindfulness teach us to be more at ease with our mind, however it is in each moment. By being kind to ourselves and thoughts, mindfulness can provide us with a more healthy perspective. 

The more we practice, the easier it gets to calm the racing mind and to be present with whatever we’re doing.

Research shows that meditation can help us feel less stressed, sleep better, increase our ability to focus and even improve our relationships! 

What can I expect when meditating? 

Here are some common experiences when meditating. 

• We can’t sit still: As soon as we sit down to meditate, we can start to feel fidgety! This is very natural. We’re not ‘bad’ at meditating if we can’t sit still. Take a moment to give the feeling some space and when you’re ready, you can return to the breath to ease any tension.
• Our mind will wander: It’s normal to have a busy mind - we have over 60,000 thoughts a day. Even monks get distracted by thoughts. When this happens, simply notice your mind has wandered and return to the practice or the breath. This trains the mind to come back more easily. With time, we notice that we can meditate for longer periods without being distracted. We are developing the ability to begin again - without judgement. We’re not trying to switch off our thoughts, we’re learning to observe them without judgement.  
• We might feel emotional: We might start to feel worried, anxious, angry or bored during a practice. These feelings are completely normal and safe. Try not to push them away, instead do your best to give them space and know that it’s ok to feel this way. It can be really helpful to name your feelings and to notice how your body feels. You might feel heat or tension in different parts of the tinana. Have a sense of acceptance for these feelings and know that it can take time to get comfortable with our thoughts. When you’re ready, you can bring all of your attention back to the breath to ease any tension. Please see the MHF site for further mental health support.
• We might feel nothing: This is also very common and you’re not doing anything wrong. Keep turning up each day with an open mind and things will naturally unfold on their own. Remember that no practice is time wasted. Every time we meditate, we are developing Mindfulness and taking care of our wellbeing.

• We might try too hard: There’s no such thing as being ‘good’ at mindfulness - in fact trying to achieve something can become an obstacle to Mindfulness. This is one place you don’t need to try hard! Instead we’re developing qualities of letting go, self-compassion and non judgement. Take a big exhale through the mouth and bring your attention back to the practice.

• We might get sleepy: feeling sleepy is very normal. Our mind is doing its best. Sitting upright or standing is a helpful way to stay alert. Practising Mindfulness first thing in the morning, or at the same time each day can also be helpful.

Setbacks along the way are normal. Remember you’re doing a great job and there’s no perfect way to meditate! Kia kaha - keep it up 💜

Additional support: 

You can submit any Mindfulness questions to Kristina Cavit for our weekly LIVE meditation here.

If you’re feeling overwhelmed and need extra support that’s totally okay. Here are some options for you to reach out for support.