Story by Nidia Torres | Photos by Kassandra Eller | Design by Itzel Montoya

Humans have about 60 to 80 thousand thoughts a day according to Yakima Valley College Art Instructor and Director David Lynx. That is about 2,500 to 3,300 thoughts every hour.

Talk about a mind being full. The mind is like a rollercoaster of emotions. You might find that not a lot can be accomplished each day. A solution? Mindful meditation.

Whether you realize it or not, you are unconsciously being mindful of what you do in your daily life.

“Mindfulness meditation is the practice of focusing on the present moment without any distractions or judgement. It is a process of developing self-awareness and understanding.”

Being mindful can be important because it centers you around the present moment and helps the body stay in constant focus through practice and patience, according to Susan Nevada Barnes Nebeker, associate therapist at Heart-to-Heart Psychotherapy.

The Art of Mindfulness Meditation

Mindfulness meditation starts with wondering what exactly mindfulness is. Here is what you need to know.

Maren Peterson, senior Communications major and yoga instructor at Indigo Yoga Ellensburg and the CWU Recreation Center, defines mindfulness as “an intentional moment-by-moment presence through activation of the senses. Mindfulness cultivates to our current thoughts, feelings and bodily sensations with the absence of judgement and attachment.”

According to Barnes Nebeker, the components that make up mindfulness are attention, curiosity, self-awareness, and wakefulness. Barnes Nebeker says it takes effort and continuous practice to really get into mindfulness.

There are a variety of benefits from practicing mindful meditation anywhere from pain to stress to anxiety or depression.

People With a Full Mind

There are many people who enjoy practicing mindfulness, such as yoga teachers, people with busy schedules, individuals who work in highly stressful situations or those seeking change. However, you don’t have to be in any of these situations to want to practice mindfulness meditation.

Lynx views mindful meditation as a life saver because through practicing mindfulness, he has been able to reduce his anxiety and stress levels.

When Lynx was learning about meditation, he discovered something called R.P.M. This stands for “rise, pee and meditate.”

According to Lynx, he would get up as the sun rose and meditate. However, to keep up with his ever changing schedule he would do something else called R.A.W which stands for “right after work.”

Peterson practices mindfulness because she says it has enhanced her life in a variety of ways. As any student who juggles school, work and family, she has come to use mindfulness meditation to be able to keep up with her busy schedule.

“Overall, meditation and mindfulness in the workplace or in [an] academic setting helps me be more present and level-headed and therefore enhances my experiences and relationships with co-workers, customers and peers,” says Peterson.

Peterson prefers to meditate whenever she feels like it. She says that setting up a strict routine will most likely feel as if meditation is more of a chore than a therapeutic practice.

Barnes Nebeker practices mindfulness because it helps her stay focused in her day-to-day life. She is a therapist and uses her mindful meditation skills to help others who need focus and self-awareness in their lives.

Ways to Practice

There are a variety of different ways to practice mindful meditation. It all depends on what you prefer and enjoy doing the most.

One easy way to practice is through breathing. Choose a position (either sitting or standing) and become as still as you can be while straightening your spine. Set up a focal point that serves as your main focus and begin taking deep breaths and exhaling.

Keep your mind focused on your breathing. Follow the sensations of your breath as it goes into your nose, down your throat, into your lungs and finally, out of your mouth. If your mind starts to wander, gently restart your focus back to your breathing.

Another way is by being aware of your senses. Take notice of all of your senses and focus them on the actions taking place before you.

What do you see, smell, taste, hear and touch? Do you see people walking in front of you, all around you? Do you smell the aroma from nearby restaurants filling your nose? Do you taste the sensations of flavor taking place in your mouth? Do you hear the echoes of conversation around you?

A third way to practice is through alternate nostril breathing. Sit in a quiet area of your choosing. Begin by closing your left nostril with your left thumb and placing your right hand on your right knee (to give it something to do).

Begin to inhale slowly through your right nostril. Pause for five seconds. For the exhalation process, cover your right nostril and breathe out with your left nostril. Repeat this process five times.

Also, taking a walk is another way you can practice mindfulness. Simply walking can help clear the mind and relax. Enjoy the scenery and try not to give in to the urge to use your phone. Avoid distractions and focus more on what you’re doing in the present moment.

According to Lynx, there are also other natural ways to practice mindful meditation. It is the simple things you find yourself doing on a daily basis where you can include the practices of meditation.

It is best to remember that some methods might not be your preferred one, but don’t let this keep you away from trying something new.

While you eat, take the time to enjoy the taste of food. Savor each bite, chew thoroughly. Let the taste of food fill your senses. Focus on what you’re eating, tasting or smelling. The point is to focus on the present moment without having any distractions.

Mindfulness meditation is the practice of focusing on the present moment without any distractions or judgement. It is a process of developing self-awareness and understanding.

Your mind might feel like a rollercoaster full of emotions, but it can also be as calm as the sea.