The mindfulness habit, getting started.

Welcome to you if you're listening to the audio or reading the scripted version of this introductory mindfulness exercise.

I'm Lisa, the author of The Mindfulness Habit. There are lots of mindfulness exercises offered as part of this book. And before we begin with the first one, let me explain why they are so important. We can read and learn about mindfulness, but to really understand it, we need to experience it. Just as with other skills like learning to ride a bike, paint, or swim, we can learn about these activities. But it's only by experiencing them that we really know how they feel and what they might mean for us.

So, you have a book about mindfulness from which you can read and learn. And you also have a variety of practices in audio and written format through which you will understand and experience mindfulness. These practices are thematically linked to the chapters and lessons in which they appear. But as you progress through the course, you can explore and try out any practice to support any current need or interest. The practices also standalone from the text and will support your mindfulness habit way beyond the completion of this book. If you can, stay with each focused mindfulness practice for at least one week before moving on to the next lesson.

Guidance and helpful information for those who are hearing impaired

Read the Script Ahead of Time

Before starting the meditation, take some time to read through the script in its entirety. Familiarize yourself with the structure, pacing, and key instructions of the meditation. There is no need to learn or memorize, just get a rough idea of the ‘shape’ of a practice.

Pace Yourself

Allow the words on the page to reach you, close your eyes or allow a soft focus in between sections, and move through at your own pace, doing what feels right, notice any sense of rushing, and adjust as best you can.

I have included the following visual cues to help with pacing, you can choose a short or a longer pause, whatever feels right for you. You’ll find a reminder at the start of each script as follows:

The following marks indicate a pause in which to notice your experience

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Visual Cues

If the script includes images or metaphor, pay attention to these cues as you meditate. They can help reinforce the instructions and guide your attention throughout the practice.

Practice Mindful Reading

Approach the script with a sense of mindfulness and presence. As you read each word and sentence, allow yourself to fully immerse in the words and let them guide you.

Engage with the Sensory Experience

While you may not be able to hear the audio of the meditation, you can still engage with the sensory experience. Focus on the physical sensations in your body, the rhythm of your breath, and any visual or tactile stimuli in your environment.

Adapt the Practice to Your Needs

Feel free to adapt the meditation script to better suit your individual needs and preferences. Modify the pacing, language, or instructions as necessary to make the practice more accessible and enjoyable for you.

Practice Patience and Compassion

Mindfulness is a skill that takes time and practice to develop regardless of if you use the audio or the scripts - they are different ways to achieve the same result. Be patient with yourself as you navigate the process, and approach yourself with kindness and compassion along the way.

It is through practicing mindfulness that you will know how it feels for you. And you will experience the satisfaction of honing a new skill day by day. In a moment, I'll guide you through a very short introductory mindfulness exercise. You can try it just for fun. I'll give you some explanation first.
The exercise will be focusing your fullest attention on sensations in the palms of your hands. It sounds simple, doesn't it? Well, let's see! The exercise will demonstrate an important point: that we can be purposeful with our attention. Many of us think we can't do mindfulness because our minds are too busy. But if you've ever concentrated on anything at all, a book, a film, a video, a work task, then you can practice mindfulness.

It's normal for attention to be automatically captured by what's going on in the world, and, by what's within us: thoughts, worries, planning, daydreams. We can all relate to the phrase being lost in thought. During this exercise, in moments of deliberate attention and focus on physical sensations in the hands, you may notice that you switch from a mode of mind in which thinking is in charge to a mode of mind where you are experiencing directly. To make this introductory exercise easier, we can create some additional sensations - giving you something to focus on. So, I'm going to ask you to clap your hands first. If you're not in a position right now to clap your hands, don't worry, you can still do the exercise.

The Exercise

If you'd like to, begin to clap your hands for a count of five, four, three, two, one. And if you've been clapping or not, allow your hands to rest in your lap with your palms facing up. And bring your attention right into the palms of the hands. And for a few moments in silence, noticing any physical sensations that are occurring.
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And in that silence, it's very likely that your attention was automatically captured by something else, and you switched away from sensing and into thinking. This drifting away or ‘mind wandering’ can happen quite quickly. It's important to know that this is not a problem. In fact, mind wandering is a really important part of this practice, we need it. It gives us the opportunity to deliberately move our attention back to where we intended it to be. This is mindfulness training. Inviting you to do that now. Coming back to the sensations you can feel in the palms of your hands. Maybe noticing for yourself when the mind wanders off again.
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Okay, that's it, your first mindfulness practice!
Of course, there is very much more to learn and to experience. We're going to delve into the psychology of mindfulness and the application of this skill for mental resilience, productivity, health, and relationships. This was a very basic starter. We'll build from here. If you found it tricky to focus on sensations, or maybe you felt bored or frustrated, this is a sign that mindfulness can be useful for you, there's no need to feel disheartened. Take it as encouragement to continue.

So, keep going and I'll leave you with an invitation to repeat that practice, to take 30 seconds each day to switch from thinking to sensing, using the hands, or maybe stamping the feet, and deliberately bringing attention to what you can feel.

You can also try using the other senses, intentionally tuning in to what you can smell and hear, taste or touch, at random times of the day. Notice when you drift into thinking and switch back to sensing. Just a few seconds of this every day will mark the beginning of your mindfulness habit.

The journey has begun, and I'll be with you again at the next practice.

Lisa