Step 1: Connecting with the Present Moment

From my perspective—as someone who has been meditating and teaching mindfulness for many years—mindfulness is being in the present moment. But what does that mean, exactly?

Full Awareness is the key to being mindful, as I’ve mentioned before.

It doesn’t have much to do with the intellectual mind we use in everyday life but with consciousness.

Please study this beautiful photo of a fully aware cat. It shows how animals can be entirely mindful naturally, especially those focused on hunting.

Notice that every cell of its body is alert and aware.

It is not thinking or daydreaming about something vague or using any obvious intellectual process. It is giving over its body entirely to natural instincts and impulses—primarily the impulse to eat and survive – the greatest instinct we share with animals.

We humans are animals, too, but very sophisticated ones.

Perhaps we have overdeveloped our intellectual minds to the detriment of our natural state because we can rarely focus ourselves in the way this cat does. Sadly, we are rarely fully aware and in our full minds!

We have similar instincts and impulses, although we rarely use them.

Of course, we don’t have to hunt to survive and may never have experienced profound hunger.

Reflecting on this idea may raise your awareness about your instincts.

Try imitating this sleek cat poised to pounce on its meal, which will give you the experience of being mindful.

Simple Instructions to Get Started:

1. Lower your eyelids and sit straight-backed near a natural light source or candle. Part your lips slightly and place your relaxed tongue on the floor of your mouth.
2. Listen into the environment: 1. outside; 2. around you (inside); 3. inside you (your body functions and storehouse of your life/lives/DNA)
3. As you listen, your breathing will change, perhaps deepening, as you slowly invite the air you borrow from the Universe IN through your nose and allow it OUT slowly through your parted lips.

Bring all your attention to these 3 points as you become the cat in this hunting pose.

Every skin pore of your body, eyelash, and cell is essential. You are supremely here and now—the ultimate mindful state.

**You do not need a timer for this unless you have a deadline or a meeting.

Stay with your cat-like awareness for as long as you like or can.

There are no rules or restrictions about mindfulness.

You are truly free, but you may be amazed at how long you want to emulate this creature when you return to your normal state. Our DNA has hunting animals in it, so it may feel natural.

And here’s a visual reminder of how to get started:

Affirmations in the form of words you will say silently in your heart and aloud can make deep changes in your unconscious mind.

After many repetitions, they should stay with you during each of the five mindful steps.

You should say them towards the end of each practice and at any time during the day when you have a moment to yourself, are repeating an action, or are performing actions that don’t require your intellectual mind, e.g., jogging, showering, cooking, walking, etc.

If you’d like to know more about affirmations, please read – The Power of Affirmations on the Move

Affirmation: “I am fully present in this moment, embracing all that it offers.”

Starting Your Mindful Journey: Beginner Reminders

Remember to use your designated space for mindful practices (see introduction).

Also, be careful to sit without support (unless you have a back problem) with your spine lengthened – the crown of your head going up and your sitting bones going down into the cushion of the chair or carpet.

Your shoulders should be wide, and your arms should hang down freely. In this way, gravity can help position your body naturally.

Breathing Life into Your Mindful Practice

Breathing awareness is key to transforming your mind into a full mind and expanding your consciousness (see GIF above the miracle of your breathing apparatus).

Gratitude is an essential component of mindfulness. Above, I mentioned that you should be grateful for each breath you borrow from the Universe. Mindful Strategies for Digital Nomads and Remote Workers

We can have deep gratitude for our lives if we are fully aware! We would not exist or survive without the Earth and its human-friendly stratosphere.

You may find lots of inspiring ideas here, too.

Spending a little time each day consciously using your breath will help to anchor you in the present moment.

Following your breath with your attention – in through the nose and out through slightly parted lips – will bring you to the centre of the moment.

Here and Now, the past comprises vague thoughts and memories, and the future is pure speculation.

Please move on to Step 2 only when ready – probably after about a week of daily practice.

Mindfulness is here-and-now, listening and breathing like the beautiful aware cat.

Please repeat this affirmation towards the end of your mindful practice and at any time during the day when your mind is free!

This is especially beneficial when performing actions that do not require your intellectual mind, e.g. showering, cooking, walking, jogging, exercising, etc.

And this is especially powerful as you fall asleep and wake up!

If you are reciting this affirmation with feelings, it will magically arise in your mind at many different moments.

Step 1 Affirmation: “I am fully present in this moment, embracing all that it offers.”