Mindfulness simplified - paying gentle attention

For many a month, mindfulness and meditation mystified me (sorry for the alliteration, I couldn't help myself).

Mindfulness meditation seemed like something spiritual gurus did while sitting crosslegged on organic fiber cushions, surrounded by fragrant incense and serene Buddha statues. It didn't seem like something that an ordinary person like me could master.

Thankfully, over the years, I have realized that mindfulness is truly simple. I didn't say it's easy, but it is simple. Mindfulness is paying gentle attention.

Paying attention to what, you might ask?? Well, really, anything. Many people start by paying attention to the breath. Observing, without trying to change, the experience of breathing in ...and breathing out...and breathing in again.

For me, that actually felt kind of forced, so instead of paying attention to my breathing, I paid attention to something else. Maybe a spot on my elbow and how it felt. Then, after a minute, I might switch to a different area of my body and pay attention to how that felt for a while.

You don't even have to focus on any bodily experience. You can practice mindfulness meditation just by listening to whatever sounds you are hearing. It could be the wind in the trees, the birds in the air, or the sound of kids screaming about whose turn it is to push the elevator button. Or maybe that's just my kids, ha.

Anyway, it doesn't have to be complicated and it doesn't have to last a long time. The only "rule" is to try to bring an attitude of curiosity and openness to what you are experiencing. And every time your thoughts drift, because they will, just gently bring your attention back to what you were focusing on before your thoughts wandered. No judgment necessary- it happens to everyone! And it is part of the process of practicing mindfulness.

May your year be filled with moments of noticing life as it happens, and realizing all the benefits of living your life with gentle awareness :)