How to Practice Mindfulness: A Simple Guide to a Deeper You

Introduction

Mindfulness has become a buzzword in the world of therapy, and for good reason. More than just a trend, it’s a powerful practice that helps us reconnect with ourselves in a busy, noisy world. Therapies like Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT) have embraced these techniques, blending ancient wisdom with modern psychology.

One of the pioneers of bringing mindfulness into the Western world is Jon Kabat-Zinn, author of Wherever You Go, There You Are. He defines mindfulness as “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Though deeply influenced by Buddhism, Kabat-Zinn focuses on a scientific and secular approach. Still, it’s worth remembering that the heart of mindfulness is a spiritual practice originating in Eastern meditation traditions. It’s about being fully present in the here and now. This spiritual grounding is echoed across many religious traditions. As C.S. Lewis, the Belfast born Oxford Academic, beautifully put it, “the Present is the point at which time touches eternity.”

Why Mindfulness Matters

At the core of any healing journey—whether in therapy or daily life—is self-understanding. Ancient wisdom from the Greeks reminds us: “Know Thyself.” Mindfulness is a gentle but powerful way to develop that self-awareness. It teaches us to turn inward with kindness and curiosity, instead of judgment.

Types of Meditation

There are two classical forms of meditation in the Eastern Tradition: mantra-based and awareness-based practices. Both are paths to greater peace, clarity, and wisdom.

Let’s take a closer look at each one.

Mantra Meditation

In this practice, you silently repeat a meaningful word or phrase (called a mantra) to help still the mind and centre the heart.

• In Hinduism, a guru gives the disciple a personal mantra from Hindu Holy Books.

• In Christianity, the World Community for Christian Meditation, founded by Benedictine monk John Main, recommends the word “Maranatha” (Aramaic for “Come Lord”).

• The Jesus Prayer—“Lord Jesus Christ, have mercy on me, a sinner”—is often used in the Eastern Orthodox tradition.

• You can also choose simple, uplifting words like Love, Peace, Stillness, or Joy.

  
  

Here’s a gentle guide from the John Main Community:

1. Find a quiet place where you won’t be disturbed.

2. Sit comfortably with your back straight.

3. Be still in body and mind.

4. Close your eyes gently and begin to repeat your mantra silently and lovingly—e.g., “Ma-ra-na-tha”, evenly over four syllables.

5. When your mind wanders (which it will), kindly and patiently bring your focus back to your word—without frustration or judgment.

6. As calm settles in, check in with yourself. What’s present in your heart or body? What needs your attention?

7. Stay consistent. Try a few minutes each day, gradually building up to 20 minutes, morning and evening.

   
   

Body Awareness Meditation

This practice, a version of which was taught by The Buddha himself, focuses on tuning into the sensations in your body with curiosity and care.

Here’s how to begin:

1. Choose a quiet, peaceful space.

2. Sit in a relaxed, upright posture.

3. Be still and breathe naturally.

4. Bring your awareness to your breath, or start a body scan.

5. If your mind wanders, gently return your focus to your breath or the sensations in your body—no judgment.

6. For a body scan, begin at the top of your head and move slowly downward, noticing each sensation, then back up from toes to head.

7. As calm grows, check in with yourself. Allow any thoughts or feelings to surface and be met with kindness.

8. Practice regularly, aiming for 20 minutes twice a day.

   
   

Before You Begin: Calming Techniques

Staying still can be hard in a world full of noise, distractions, and pressure. That’s why it's important to begin your mindfulness practice with calming exercises. Here are two good calming exercises:

Breathing Exercise (4-4-5 Technique)

• Inhale deeply for 4 seconds, filling your belly.

• Hold your breath for 4 seconds.

• Exhale slowly for at least 5 seconds.

Orientation with the Five Senses

This grounding technique helps bring you into the present moment. Wherever you are, either inside or outside, try to observe:

• 5 things you can see

• 4 things you can hear

• 3 body sensations you feel

• 2 things you can smell

• 1 thing you can taste

Take your time. Let yourself arrive in the here and now.

Checking In with Yourself

As mindfulness becomes part of your routine, you’ll find it easier to pause and reflect on what’s going on inside during your mindfulness practice. When difficult thoughts and feelings arise—like fear or anxiety—try not to run from them. Instead:

• Acknowledge them. Sit with the thoughts and feelings

• Bow to them. Not in surrender, but in respect.

• Feel them in your body. Where are they located? What’s their texture or weight?

• Ask gently: What are these feelings trying to tell me?

Fear might be tied to loss, pain, or uncertainty about the future. Let all of it be there. And then hold it—not with cold detachment—but with loving awareness. Imagine wrapping your emotions in warmth and compassion. With time, you may not make the fear disappear—but you can befriend it. You grow large enough to hold your fear, your sorrow, even your anger, with grace. Your heart expands.

In Closing

The practices described here—while simple in concept—are not always easy. They take time, patience, and kindness toward yourself. Some people find peace quickly; for others, the journey is longer.

But ask yourself: What are we really here for? As Jesus said, “What does it profit a person to gain the whole world, yet lose their soul?” (Mark 8:36). Mindfulness invites us to come home to ourselves, to live with more presence, more love, and more truth. Even five minutes a day can open the door to a life that feels more whole. So take a breath. Start small. Be kind to yourself. And step into the present moment—where real life is happening.