The book has been divided into different chapters. If you are new to mindfulness, I recommend you start with some of the body-focused practices in Chapter 2, Tuning in to the Body. These will introduce some core skills, such as breath awareness and moving the attention around the body, which are needed for practices in which we learn to “be with the difficult,” such as pain or anxiety. It is always best to take small steps rather than jump in at the deep end. Chapter 5, Weaving Your Parachute has some foundational practices that underpin and cultivate attitudes and skills, which will help you get the most out of all the meditations. Once you are used to focusing on the breath, it is fine to dip in and out of the different sections.
A key component of mindfulness is the willingness to turn toward the difficult—uncomfortable sensations in the body, painful emotions, or unwanted thoughts. As our awareness increases we notice much that previously we have tuned out from because it was unpleasant or painful, either physically or psychologically. Paying attention to the body can also bring old emotions to the surface. All of this means that, while mindfulness meditation can have many benefits, it can also be stressful and, at times, difficult. If at any time you feel overwhelmed, it is important that you stop immediately. It does not mean that you will never be able to practice mindfulness, but perhaps it might be better to do it with the support of a teacher or at a time when things are less stressful for you. If in doubt, always seek the advice of your doctor.
I recommend that you take the time to read through the following guidance before embarking on any of the practices. When you come to do a practice, I suggest you read it through a few times and then set aside the book and have a go. There is never just one way to do something and the instructions are for guidance only. The more you do the practices the more you will make them your own, using your own words, phrases, and rhythms that will have a particular resonance for you. Feel free also to make practices longer or shorter as you wish. Many of them can be extended to whatever time you have available.
The more you do the practices the more you will make them your own, using your own words, phrases, and rhythms
You can do many of the practices while you are out and about in your daily life—standing in lines, or sitting in your car or a waiting room. But for others you will need to find a quiet place where you won’t be disturbed. I have known students who retire to the bathroom at work in order to have a few minutes undisturbed meditation time!
Wherever you are, I suggest you turn off or unplug your phone. If you are worried about finishing at a particular time, I would recommend setting your phone to vibrate or using a timer or alarm clock, but perhaps put it under a cushion or a pillow so that the sudden ringing does not startle you too much. There is some guidance about posture.
Some people find keeping a meditation journal helpful so that they can record their experiences, and nowadays there are even phone apps that allow you to do this.
It is easy for your mindfulness practice to be relegated to yet another item on your list of things to do, so I suggest you keep it simple and perhaps focus on just one practice to start with. It’s best to do one practice several times a week, or whenever you remember, before experimenting with something new. Congratulate yourself on what you do manage to do rather than berate yourself for what you don’t accomplish.
