Practicing Mindfulness in 2020

Last Updated on December 15, 2020 by Matthew Sockolov

This year has been a rough one globally. The COVID-19 pandemic has impacted everyone in some way. Millions of people lost their source of income, life changed suddenly and dramatically, and we haven’t come together in the way many of us would like to see. It’s been a period of stress as we deal collectively and individually with the unknown.

Through our practices as a mindfulness coach and mindfulness-based therapist, we’ve personally seen a huge uptick in people reaching out to learn about meditation and mindfulness in these times. Fortunately, there are many ways to learn how to practice mindfulness and how it may help us through these trying times.

What is Mindfulness?

First, we should discuss what mindfulness is and what it is not.  At its simplest, mindfulness is a present-time awareness in which we recognize what is going on around and within us. It’s a quality of mind or awareness. When we are mindful, we tune into the experiences we’re having, how the mind and body are responding, and what may be skillful or not. This last piece is something that is often left out of modern mindfulness practices and definitions.

In mindfulness, we are not just tuning into the present. We also are called to recognize what response is conducive to our contentment and the contentment of others. As an example, if we are being mindful of a conversation, we must consider how our words may impact the other person. We don’t simply say something harmful while being present and call it mindfulness. Instead, we reflect to consider if our words are skillful, useful, and timely.

Mindfulness can be cultivated in many ways, with meditation being a popular tool. In meditation, we dedicate ourselves to the cultivation of mindfulness. It’s a powerful tool that we can use to cultivate more mindfulness and insight in both meditation practice and off the cushion. As we sit in formal sitting meditation, we’re able to cultivate this quality of presence and bring it to our daily lives.

The Benefits of Mindfulness

We are still in the infancy of mindfulness-related research. However, studies are finding promising results when it comes to the benefits of mindfulness and meditation. Especially this year, we can look at the list of ways mindfulness can support us and find something that appeals to us.

Here are a few ways mindfulness may be helpful:

4. 4. • Pain reduction
      • Lower blood pressure
      • Faster healing
      • Better digestion
      • Stronger immune system
      • Easing premenstrual and menopausal symptoms
      • Better sleep
      • Reduced anxiety and stress
      • Reduction in PTSD symptoms
      • Improved self-esteem
      • Boosted creativity
      • Reduction in anger
      • Improvement in working memory
      • Increased focus
      • More productivity under stress
      • Better problem solving

Some of these benefits may seem unlikely or silly, but there is research to back these suggestions. We covered these benefits of mindfulness more in depth in our post 29 Scientific Benefits of Meditation: What the Research Tells Us if you’re interested in finding links to the research and understanding more deeply how mindfulness may help you.

Anxiety, Depression, Stress, and More

There is a growing body of research suggesting this year has been more stressful for people than past years. Suicide rates are up, self-reporting shows higher anxiety levels, and countless people don’t know where their next paycheck will come from. This undoubtedly has been a more stressful year than usual for people in general.

If you or somebody you know is struggling with thoughts of self-harm, please reach out to the National Suicide Prevention Lifeline at https://suicidepreventionlifeline.org/.

If you’re struggling with anxiety in these times, it’s important to know that you’re not alone. Many people across the world are struggling too. And, there are ways to work with the anxiety and change your relationship to it. It doesn’t happen overnight. You won’t be free from all anxiety by the end of 2020. But with continual effort and discipline, I do believe mindfulness can truly help.

There are specific meditation practices for anxiety, but research actually suggests that meditation and mindfulness in general can be beneficial in working with anxiety. Mindfulness isn’t just about being present and cutting out all “bad” thoughts. Instead, we can actually dig into our anxieties with some clarity and patience. As we get to know the experience of stress or anxiety, we’re able to respond differently. We watch for anxiety arising, and grow able to recognize it more easily, before it’s taken hold over us completely.

How to Get Started Practicing Mindfulness

There are countless resources out there to get started with mindfulness. We’re going to separate this out into a few sections: meditation practice, daily life, and some of our favorite resources.

Getting Started with Mindfulness Meditation

It may sound a bit simplistic, but I believe the best way to start is to go for it. Find a guided meditation on YouTube or an app, and give it a shot. There are meditations from 5-30 minutes, and you can start small. The guidance during guided meditations gives you some direction in your practice. This is a powerful way to learn, as you can follow along and try different practices for yourself. From body scans to mindfulness of the breath, there are multiple different ways to cultivate mindfulness via meditation.

As you begin meditating, here are a few things to remember:

1. You don’t have to be perfect. The top thing we hear from people who are new to meditation is that they can’t meditate well because their mind wanders or thinks. Of course it does. If it didn’t, you wouldn’t need meditation! Remember that this is a practice, not a competition. The point of meditation is to work on the habits of the mind. Every time the mind wanders off into thought, it’s an opportunity to strengthen that mental muscle and come back to the practice.
2. Try different practices. As mentioned, there are many ways to cultivate mindfulness. If you try something that doesn’t seem to ring true for you, try something else. Maybe you try focusing on the breath, but you can’t seem to settle. Switch over to a body scan meditation instead, or even a walking meditation.
3. Don’t be afraid to ask for help. There are tons of meditators out there who can support you in your practice. You may find a teacher to support you, an online sitting group, or a community online. If you’re struggling, chances are there’s someone else who has struggled with a similar issue. Part of the path of mindfulness and meditation is community, so don’t forget to engage this part of the practice.

Mindfulness in Daily Life

It’s also important to recognize the many ways we can be mindful in everday life. Mindfulness on the meditation cushion is wonderful, but most of us live off the cushion. As you begin to practice mindfulness this year, put effort forth to bring mindfulness to your daily life. One practice I love is the practice of awareness triggers.

The idea is simple: pick one thing to trigger your awareness during the day. Choose something you do regularly. Good ideas include brushing your teeth, drinking water, or going from standing to sitting. Every time your chosen awareness trigger occurs during your day, use it as a reminder to be mindful. Pause, take a deep breath, and check in with what’s going on.

Mindfulness-Related Resources

There are a lot of resources out there for mindfulness and meditation, so we thought we’d offer a few of our favorites:

• Buddhist Books
• Books for Beginners
• Meditation Apps
• Mindfulness Podcasts

If you or somebody you know wants some support in their practice, you can reach out to us at https://oneminddharma.com/mindfulness-coach/.