Michelle Lewis, The Blessings Butterfly

“I can’t meditate! It’s impossible for me to silence my mind.” Does that sound familiar? Trust me, I hear this frequently when I start working with my clients. In my work as an Energy Witch, I absolutely LOVE showing people some simple ways to introduce the practice of Mindfulness Meditation into their daily routine. It’s a very accessible form of magick that you can use to immediately change the energy in and around you.

Mindfulness Meditation Overview

Mindfulness meditation is a type of meditation practice that involves focusing your attention on the present moment and observing your thoughts and feelings without judgment. That’s the key: without judgment.

You are not required to sit cross-legged on a cushion in complete silence. You are not required to chant in a language that you don’t understand. You are not required to work with a guru. All of these are fine, and for some people they can be helpful. But the beauty of Mindfulness Meditation is that you can do it on your own, anywhere, anytime, without needing any props or guides.

During mindfulness meditation, you simply focus your attention on your breath, or you might choose to focus on a specific sensation in your body. That’s it. And you can do this for any amount of time that you want… 1 minute, 19 minutes, 30 seconds… it’s up to you!

As you do this, you may begin notice your mind wandering and becoming distracted by thoughts or emotions. This is totally normal! When this happens, you gently bring your attention back to your breath or the sensation you were focusing on.

The goal isn’t to “turn off your brain”. It’s not even to silence your thoughts, really. The goal of mindfulness meditation is to slow down and cultivate a sense of awareness and acceptance of the present moment, including your thoughts, feelings, and bodily sensations.

How can mindfulness meditation help with stress?

Mindfulness meditation can be a helpful tool for managing stress because it can help you develop a greater sense of awareness and control over your thoughts and feelings. Here are some specific ways in which mindfulness meditation can help with stress:

1. Reducing rumination: Rumination is a common stress response in which we replay past events or worry about the future. Mindfulness meditation can help reduce rumination by teaching us to focus on the present moment instead of dwelling on the past or future.
2. Lowering cortisol levels: Cortisol is a stress hormone that is released in response to stress. Studies have shown that mindfulness meditation can help lower cortisol levels, which can lead to reduced stress levels.
3. Improving emotional regulation: Mindfulness meditation can help improve our ability to regulate our emotions. By becoming more aware of our thoughts and feelings, we can learn to respond to them in a more mindful and intentional way, rather than reacting impulsively to stressful situations.
4. Increasing resilience: Regular mindfulness meditation practice can help build resilience to stress over time. By cultivating a greater sense of awareness and control over our thoughts and feelings, we can become better equipped to handle stressful situations when they arise.

Can mindfulness meditation help with anxiety or depression?

I am not offering medical or clinical advice, however YES it has been scientifically proven that mindfulness meditation can be helpful in managing symptoms of anxiety and depression. Here are some ways in which mindfulness meditation can help:

1. Reducing anxiety: Mindfulness meditation can help reduce symptoms of anxiety by teaching us to observe our thoughts and feelings without judgment, which can help us become more aware of and more able to manage our anxiety.
2. Improving mood: Mindfulness meditation can help improve our mood by promoting feelings of relaxation, calmness, and happiness. Regular practice of mindfulness meditation has been shown to increase the production of certain neurotransmitters that are associated with positive mood and emotional regulation.
3. Enhancing self-awareness: Mindfulness meditation can help us become more aware of our thoughts and feelings, which can help us recognize patterns of negative thinking or behaviors that may be contributing to our anxiety or depression. This increased self-awareness can help us make positive changes in our lives and improve our overall well-being.
4. Improving coping skills: Mindfulness meditation can help improve our coping skills by teaching us to observe our thoughts and feelings without judgment and respond to them in a more positive and constructive way. This can help us better manage stress, anxiety, and depression.

It’s important to note that while mindfulness meditation can be a helpful tool for managing symptoms of stress, anxiety and depression, it should not be used as a substitute for professional treatment. People with severe or chronic anxiety or depression should seek help from a mental health professional. We all need a strong support system!

How do I start a mindfulness meditation practice?

Starting a mindfulness meditation practice can seem daunting at first, but it’s actually quite simple. Once you decide to do it, here are some steps to help you get started:

1. Set aside time: I always encourage my clients to set aside a specific time each day for mindfulness meditation practice. Whether it’s at the beginning of the day, midday, or just before bedtime, pick a time that works best for you. Some people find it helpful to set a timer. Start with just a few minutes throughout the day and gradually increase the amount of time you spend meditating as you become more comfortable with the practice.
2. Find a quiet, comfortable space: Choose a quiet, comfortable space where you won’t be interrupted. Sit in a chair or on a cushion with your back straight and your feet flat on the ground, or if you need to lie down on a couch or bed or the floor that’s good too. Don’t want to sit still? No problem- take your meditation time out for a stroll!
3. Focus on your breath: Focus your attention on your breath, noticing the sensation of the air moving in and out of your body. You can also choose to focus on a specific sensation in your body, such as the feeling of your feet on the ground or the softness of your skin.
4. Acknowledge and observe your thoughts: As you meditate, you will likely find that your mind wanders and becomes distracted by thoughts or emotions. When this happens, simply acknowledge the thought or feeling without judgment and then gently bring your attention back to your breath or the sensation you were focusing on.
5. Be kind to yourself: Remember that mindfulness meditation is a practice, and it takes time and patience to develop. Don’t judge yourself or get discouraged if your mind wanders or you find it difficult to focus at first.
6. Seek guidance if needed: Consider seeking guidance from a teacher or using guided meditation apps to help you develop your mindfulness meditation practice. I have several guided meditations recorded that you may want to try.

Remember, consistency is key when starting a mindfulness meditation practice. Set aside a few minutes each day to meditate, and over time, you will begin to notice the benefits of this practice in your daily life. It can be an absolutely magickal experience!