Mindfulness: Getting Started

<h1 class="vc_custom_heading heading-getting-started">Getting Started with Mindfulness</h1>

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<h2 class="vc_custom_heading">You have questions about mindfulness and meditation. <em>Mindful</em> has the answers.</h2>

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<h2 class="vc_custom_heading">What is mindfulness?</h2>

<h3 class="vc_custom_heading vc_custom_1478722819414">Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.</h3>

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<p><a href="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting.jpg"><img class="alignright size-full wp-image-15315" src="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting.jpg" sizes="(max-width: 300px) 100vw, 300px" srcset="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting.jpg 300w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-150x150.jpg 150w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-75x75.jpg 75w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-195x195.jpg 195w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-48x48.jpg 48w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-250x250.jpg 250w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-180x180.jpg 180w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-32x32.jpg 32w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-50x50.jpg 50w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-64x64.jpg 64w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-96x96.jpg 96w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-pink-sitting-128x128.jpg 128w" alt="jason-lee-getting-started-pink-sitting" width="300" height="300" /></a>While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis. </p>

<p>Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.</p>

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<h4>Video: Watch "You Are Not Your Thoughts"</h4>

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<p>Jon Kabat-Zinn, creator of the research-backed stress-reduction program Mindfulness-Based Stress Reduction(MBSR), explains how mindfulness lights up parts of our brains that aren’t normally activated when we’re mindlessly running on autopilot.</p>

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<h3 class="vc_custom_heading">Who should practice mindfulness?</h3>

<p>Anyone can do mindfulness practice. There are no barriers. It doesn’t matter how old you are, what your physical ability is, if you’re religious or not…</p>

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<p><em>Want more mindfulness tips? <a class="sc-button" href="https://subscribe.pcspublink.com/sub/subscribe.aspx?guid=990b8544-93f1-44cb-a1be-73b27e222df4" target="_blank">Subscribe Today</a></em></p>

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<p>Mindfulness is not obscure or exotic. It’s familiar to us because it’s what we already do, how we already are. It takes many shapes and goes by many names.</p>

<p>We all already have the capacity to be present, and it doesn’t require us to change who we are. But we can cultivate these innate qualities with simple practices that are scientifically demonstrated to benefit us in many ways.</p>

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<h2 class="vc_custom_heading">How do I practice mindfulness and meditation?</h2>

<h3 class="vc_custom_heading">Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.</h3>

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<h3 class="vc_custom_heading">The Basics of Mindfulness Practice</h3>

<p>Mindfulness helps us put some space between ourselves and our reactions, breaking down our conditioned responses. <a href="https://www.mindful.org/how-to-practice-mindfulness/" target="_blank" rel="noopener noreferrer">Here’s how to tune into mindfulness</a> throughout the day:</p>

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<li><strong><a href="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting.jpg"><img class="alignright size-full wp-image-15312" src="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting.jpg" sizes="(max-width: 300px) 100vw, 300px" srcset="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting.jpg 300w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-150x150.jpg 150w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-75x75.jpg 75w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-195x195.jpg 195w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-48x48.jpg 48w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-250x250.jpg 250w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-180x180.jpg 180w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-32x32.jpg 32w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-50x50.jpg 50w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-64x64.jpg 64w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-96x96.jpg 96w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-green-sitting-128x128.jpg 128w" alt="jason-lee-getting-started-green-sitting" width="300" height="300" /></a>Set aside some time. </strong>You don’t need a meditation cushion or bench, or any sort of special equipment to access your mindfulness skills—but you do need to set aside some time and space.</li>

<li><strong>Observe the present moment as it is. </strong>The aim of mindfulness is not quieting the mind, or attempting to achieve a state of eternal calm. The goal is simple: we’re aiming to pay attention to the present moment, without judgement. Easier said than done, we know.</li>

<li><strong>Let your judgments roll by.</strong> When we notice judgements arise during our practice, we can make a mental note of them, and let them pass.</li>

<li><strong>Return to observing the present moment as it is. </strong>Our minds often get carried away in thought. That’s why mindfulness is the practice of returning, again and again, to the present moment.</li>

<li><strong>Be kind to your wandering mind. </strong>Don’t judge yourself for whatever thoughts crop up, just practice recognizing when your mind has wandered off, and gently bring it back.</li>

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<p>That’s the practice. It’s often been said that it’s very simple, but it’s not necessarily easy. The work is to just keep doing it. Results will accrue.</p>

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<h3 class="vc_custom_heading">How to Meditate</h3>

<p>This meditation focuses on the breath, not because there is anything special about it, but because the physical sensation of breathing is always there and you can use it as an anchor to the present moment. Throughout the practice you may find yourself caught up in thoughts, emotions, sounds—wherever your mind goes, simply come back again to the next breath. Even if you only come back once, that’s okay.</p>

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<h3 class="p1"><span class="s1">A Simple Meditation Practice</span></h3>

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<li><strong><a href="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting.png"><img class="alignright size-full wp-image-15314" src="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting.png" sizes="(max-width: 300px) 100vw, 300px" srcset="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting.png 300w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-150x150.png 150w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-75x75.png 75w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-195x195.png 195w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-48x48.png 48w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-250x250.png 250w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-180x180.png 180w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-32x32.png 32w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-50x50.png 50w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-64x64.png 64w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-96x96.png 96w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-orange-sitting-128x128.png 128w" alt="jason-lee-getting-started-orange-sitting" width="300" height="300" /></a>Sit comfortably.</strong> Find a spot that gives you a stable, solid, comfortable seat.</li>

<li><strong>Notice what your legs are doing.</strong> If on a cushion, cross your legs comfortably in front of you. If on a chair, rest the bottoms of your feet on the floor.</li>

<li><strong>Straighten your upper body</strong>—but don’t stiffen. Your spine has natural curvature. Let it be there.</li>

<li><strong>Notice what your arms are doing. </strong>Situate your upper arms parallel to your upper body. Rest the palms of your hands on your legs wherever it feels most natural.</li>

<li><strong>Soften your gaze. </strong>Drop your chin a little and let your gaze fall gently downward. It’s not necessary to close your eyes. You can simply let what appears before your eyes be there without focusing on it.</li>

<li><strong>Feel your breath.</strong> Bring your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest.</li>

<li><strong>Notice when your mind wanders from your breath.Inevitably</strong>, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you notice your mind wandering gently return your attention to the breath.</li>

<li><strong>Be kind about your wandering mind. </strong>You may find your mind wandering constantly<strong>—</strong>that’s normal, too. Instead of wrestling with your thoughts, practice observing them without reacting. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back to your breath over and over again, without judgment or expectation.</li>

<li><strong>When you’re ready, gently lift your gaze </strong>(if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions.</li>

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<h4>Audio: Listen to 2 guided meditation practices from our podcast series</h4>

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<h3 class="vc_custom_heading">A 3-Minute Body Scan to Cultivate Mindfulness</h3>

<p class="p1">A brief mindfulness meditation practice to relax your body and focus your mind.</p>

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<h3 class="vc_custom_heading">A 5-Minute Breathing Meditation for Beginners</h3>

<p class="p1">This practice can help reduce stress, anxiety, and negative emotions, cool yourself down when your temper flares, and sharpen your concentration skills.</p>

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<h2 class="vc_custom_heading">What are the benefits of meditation?</h2>

<h3 class="vc_custom_heading">Of course, when we meditate it doesn’t help to fixate on the benefits, but rather just to do the practice. That being said, there are plenty of benefits. Here are five reasons to practice mindfulness.</h3>

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<h3 class="vc_custom_heading">5 Science-Backed Reasons to Meditate</h3>

<p><strong><a href="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos.jpg"><img class="aligncenter size-full wp-image-15310" src="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos.jpg" sizes="(max-width: 863px) 100vw, 863px" srcset="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos.jpg 863w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos-300x66.jpg 300w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos-768x169.jpg 768w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos-250x55.jpg 250w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos-550x121.jpg 550w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos-800x176.jpg 800w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-pos-818x180.jpg 818w" alt="jason-lee-getting-started-5spots-pos" width="863" height="190" /></a><a href="https://www.mindful.org/point-of-view-when-vulnerability-and-trauma-collide/" target="_blank" rel="noopener noreferrer">Understand your pain</a></strong>. Pain is a fact of life, but it doesn’t have to rule you. Mindfulness can help you reshape your relationship with mental and physical pain.</p>

<p><strong><a href="https://www.mindful.org/sharon-salzberg-connect-with-kindness/" target="_blank" rel="noopener noreferrer"><strong>Connect better</strong></a><strong>.</strong> </strong>Ever find yourself staring blankly at a friend, lover, child, and you’ve no idea what they’re saying? Mindfulness helps you give them your full attention.</p>

<p><a href="https://www.mindful.org/10-seconds-to-less-stress/?ga=1.30263871.1268432012.1469623865" target="blank" rel="noopener noreferrer"><strong>Lower stress</strong><strong>. </strong></a>There’s lots of evidence these days that excess stress causes lots of illnesses and makes other illnesses worse. Mindfulness decreases stress.</p>

<p><a href="https://www.mindful.org/manage-attention-not-time/" target="_blank" rel="noopener noreferrer"><strong>Focus your mind</strong></a><strong>. </strong>It can be frustrating to have our mind stray off what we’re doing and be pulled in six directions. Meditation hones our innate ability to focus.</p>

<p><a href="https://www.mindful.org/remedies-for-your-anxious-mind/" target="_blank" rel="noopener noreferrer"><strong>Reduce brain chatter</strong><strong>.</strong></a> The nattering, chattering voice in our head seems never to leave us alone. Isn’t it time we gave it a little break?<a href="https://www.mindful.org/remedies-for-your-anxious-mind/">
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<h2><a href="https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web.jpg"><img class="alignleft size-medium wp-image-18655" src="https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-233x300.jpg" sizes="(max-width: 233px) 100vw, 233px" srcset="https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-233x300.jpg 233w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-768x988.jpg 768w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-796x1024.jpg 796w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-250x322.jpg 250w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-550x707.jpg 550w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-800x1029.jpg 800w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-140x180.jpg 140w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web-389x500.jpg 389w, https://www.mindful.org/wp-content/uploads/Peaceful-Mind-SIP-cover-web.jpg 1000w" alt="" width="233" height="300" data-wp-pid="18655" /></a>NEW! <span class="s1"><strong>Vol. 3 Get Started with Mindfulness | Your Guide to a Peaceful Mind</strong></span></h2>

<p class="p1"><span class="s1">Your Guide to a Peaceful Mind will help you tap into the best in who you are. With Mindful’s signature mix of helpful tips, guided practices, and inspiring personal stories, you’ll be equipped with the tools to create positive habits, find calm in times of stress, and reconnect with the simple delight of being human.</span></p>

<h2><strong><a href="https://mindful-magazine.myshopify.com/collections/special-editions/products/vol-3-get-started-with-mindfulness-your-guide-to-a-peaceful-mind" target="_blank" rel="noopener noreferrer">Order Your Copy Today ></a></strong></h2>

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<h2 class="vc_custom_heading">Mindful Practices for Every Day</h2>

<h3 class="vc_custom_heading">As you spend time practicing mindfulness, you’ll probably find yourself feeling kinder, calmer, and more patient. These shifts in your experience are likely to generate changes in other parts of your life as well.</h3>

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<p>Mindfulness can help you become more playful, maximize your enjoyment of a long conversation with a friend over a cup of tea, then wind down for a relaxing night’s sleep. Try these 4 practices this week:</p>

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<h4 class="vc_custom_heading"><a href="http://www.mindful.org/walk-this-way/" target=" _blank">Try This Simple Walking Meditation</a></h4>

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<h4 class="vc_custom_heading"><a href="http://www.mindful.org/tuning-in/" target=" _blank">5 Steps to Mindful Listening</a></h4>

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<h4 class="vc_custom_heading"><a href="http://www.mindful.org/be-kind-to-yourself-right-now/" target=" _blank">Loving-Kindness Practice for Every Day</a></h4>

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<h4 class="vc_custom_heading"><a href="http://www.mindful.org/5-steps-to-wind-down-and-fall-asleep/" target=" _blank">5 Steps to Wind Down and Fall Asleep</a></h4>

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<h2 class="vc_custom_heading">Common Questions About Mindfulness</h2>

<h3 class="vc_custom_heading">Mindfulness is not a fixed destination, and there's no fixed definition, which naturally leaves room for lots of questions.</h3>

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<p><strong><img class="alignright wp-image-14559 size-medium" src="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-11-300x300.png" alt="Man kneeling on seat and cushion meditating" width="300" height="300" />1. Is there a wrong way to meditate? A right way to meditate?</strong></p>

<p>People think they’re messing up when they’re meditating because of how busy the mind is. But getting lost in thought, noticing it, and returning to your chosen meditation object— breath, sound, body sensation, or something else—is how it’s done. That’s about it. If you’re doing that, you’re doing it right!</p>

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<h4>Audio: Listen to a "Basic Meditation to Tame Your Inner Critic"</h4>

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<p><strong>2. Are there more formal ways to take up mindfulness practice?</strong></p>

<p>Mindfulness can be practiced solo, anytime, or with like-minded friends. But there are others ways, and many resources, to tap into. <a href="https://www.mindful.org/no-blueprint-just-love/" target="blank" rel="noopener noreferrer">Mindfulness-Based Stress Reduction</a>,<a href="https://www.mindful.org/mindfulness-future-therapy/" target="blank" rel="noopener noreferrer">Mindfulness-Based Cognitive Therapy</a>, and other mindfulness-based trainings are available across North America. We’ve organized a list of centers <a href="https://www.mindful.org/resources_directory/cat/mindfulness-centers-programs/" target="_blank" rel="noopener noreferrer">here</a>.</p>

<p>Daily guided meditations are also available by smartphone app, or you can practice in person at a meditation center. <a href="https://www.mindful.org/choosing-a-mindfulness-program/" target="_blank" rel="noopener noreferrer">Read more about the types of programs currently available</a>.</p>

<p><strong>3. Do I have to practice every day?</strong></p>

<p>No, but being that it’s a beneficial practice, you may well find that the more you do it, the more you’ll find it beneficial to your life. Read Jack Kornfield’s guidelines for developing a daily practice <a href="https://www.mindful.org/developing-a-daily-practice/" target="_blank" rel="noopener noreferrer">here</a>.

<strong>4. How do I find a meditation instructor?</strong></p>

<p>If you want to make mindfulness a part of your life, you’ll probably want to consider working with a meditation teacher or instructor. You can even do that online using a video chat format of some kind, but even then the same principles apply.<a href="https://www.mindful.org/how-to-choose-a-meditation-instructor/" target="_blank" rel="noopener noreferrer">Read our 4 questions to consider when looking for a meditation teacher.</a><img class="alignright wp-image-14507" src="https://www.mindful.org/wp-content/uploads/yoga-v2.gif" alt="Woman practicing yoga poses" width="333" height="461" /></p>

<p><strong>5. How do yoga and mindfulness work together?</strong></p>

<p>There are a number of yoga poses that will help you with your mindfulness meditation practice. Here are <a href="https://www.mindful.org/yoga-poses-for-meditation/" target="_blank" rel="noopener noreferrer">10 simple yoga exercises</a> to reduce stress, improve well-being, and get you primed for a sitting meditation session—or anytime.</p>

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<h3 class="vc_custom_heading">Try This Mindful Movement Practice</h3>

<p>Mindful movement can help you tap into that space beyond your busy mind where you are already calm and clear. By focusing on the breath while doing some simple movements you can synchronize your mind and body with breath and rhythm. What happens when you do that, even after just a few minutes, is you begin to pause and start to focus.</p>

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<h4>Video: Watch a 2-minute mindful movement practice</h4>

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<h2 class="vc_custom_heading">Debunking the Myths of Mindfulness</h2>

<h3 class="vc_custom_heading">Some of the most popular ideas about mindfulness are just plain wrong. When you begin to practice it, you may find the experience quite different than what you expected. There’s a good chance you’ll be pleasantly surprised.</h3>

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<h3 class="vc_custom_heading">The 5 Myths of Mindfulness</h3>

<p><a href="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg.jpg"><img class="aligncenter size-full wp-image-15309" src="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg.jpg" sizes="(max-width: 860px) 100vw, 860px" srcset="https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg.jpg 860w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg-300x66.jpg 300w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg-768x169.jpg 768w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg-250x55.jpg 250w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg-550x121.jpg 550w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg-800x176.jpg 800w, https://www.mindful.org/wp-content/uploads/jason-lee-getting-started-5spots-neg-819x180.jpg 819w" alt="jason-lee-getting-started-5spots-neg" width="860" height="189" /></a>Mindful’s editor-in-chief, Barry Boyce sets the record straight regarding these <a href="https://www.mindful.org/5-things-people-get-wrong-about-mindfulness/" target="_blank" rel="noopener noreferrer">5 things people get wrong about mindfulness:</a></p>

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<li>Mindfulness isn’t about “fixing” you</li>

<li>Mindfulness is not about stopping your thoughts</li>

<li>Mindfulness does not belong to a religion</li>

<li>Mindfulness is not an escape from reality</li>

<li>Mindfulness is not a panacea</li>

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<h3 class="vc_custom_heading">Is Mindfulness for More than Just Stress Reduction?</h3>

<p>Stress reduction is often an effect of mindfulness practice, but the ultimate goal isn’t meant to be stress reduction. The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes.

<strong>Mindfulness trains your body to thrive:</strong> Athletes around the world use mindfulness to foster peak performance—from<a href="http://psycnet.apa.org/journals/cns/1/4/339/" target="blank" rel="noopener noreferrer">university basketball players</a> practicing <a href="https://www.mindful.org/three-ways-acceptance-helps-work-difficult-emotions/" target="blank" rel="noopener noreferrer">acceptance of negative thoughts</a> before games, to <a href="http://journal.frontiersin.org/article/10.3389/fnbeh.2015.00229/full" target="blank" rel="noopener noreferrer">BMX champions learning to follow their breath</a>, and <a href="https://www.mindful.org/using-fear-to-tap-into-your-superpowers/" target="blank" rel="noopener noreferrer">big-wave surfers transforming their fears</a>. Seattle Seahawks Coach Pete Carroll, assisted by sports psychologist <a href="https://www.mindful.org/michael-gervais-mindfulness-and-high-performance-training-with-the-seahawks-video/" target="blank" rel="noopener noreferrer">Michael Gervais</a>, talks about coaching the “whole person.” As writer Hugh Delehanty illustrates, players learn a blend of mindfulness, which Gervais calls tactical breathing, and cognitive behavioral training to foster what he calls “<a href="https://www.mindful.org/the-game-changer/" target="blank" rel="noopener noreferrer">full presence and conviction in the moment</a>.”

<strong>Mindfulness boosts creativity: </strong>Whether it’s <a href="https://www.mindful.org/the-simple-joy-of-writing-by-hand/" target="blank" rel="noopener noreferrer">writing</a>, <a href="https://www.mindful.org/the-mindfulness-of-drawing/" target="blank" rel="noopener noreferrer">drawing</a>, or <a href="https://www.mindful.org/calm-your-mind-and-boost-your-creativity-with-adult-coloring-books/" target="blank" rel="noopener noreferrer">coloring</a>, they all have accompanying meditative practices. We can also <a href="https://www.mindful.org/apply-mindfulness-creative-process/" target="blank" rel="noopener noreferrer">apply mindfulness to the creative process</a>.
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</strong><strong>Mindfulness strengthens neural connections: </strong>By training our brains in mindfulness and related practices, we can build new neural pathways and networks in the brain, boosting concentration, flexibility, and awareness. <a href="https://www.mindful.org/science-reveals-well-skill/" target="blank" rel="noopener noreferrer">Well-being is a skill</a>that can be learned.  <a href="https://www.mindful.org/a-basic-mindfulness-practice-to-strengthen-neural-connections/" target="blank" rel="noopener noreferrer">Try this basic meditation to strengthen neural connections.</a></p>

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Mindfulness: Getting Started

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