Mindfulness is much more than a way of practicing “meditation”. It is a way of being; of being in the world, and with the world. So in this series of posts examining how best to practice meditation, and how to know if we are doing it "right", now we examine the practice of mindfulness more closely and identify its hallmarks.
Mindfulness is a modern-day buzzword; great practice, a word often used vaguely. In the previous post, we explored a range of definitions and identified the one that informs our practice the best. This definition is the one I have used in other writings and in retreats and Meditation Teacher Trainings: “Mindfulness is paying attention to your present moment experience, free of judgement and commentary.”
So now, the practice itself; but first
Thought for the day:
The Dalai Lama is someone
So much so that there is no separation between his personal life,
His work life, his spiritual life or his home life.
And since he has never separated out
A particular set of functions and relegated them
To the category of a job, he does not have a job.
What is marvellous is how he carries
His full self with him wherever he goes.
He seems the same in any setting.
He has no off-duty personality.
He is who he is, the same whether he is at home or at work.
There must be an immense feeling of freedom in that kind of life.
Mindfulness is much more than a way of practicing “meditation”. It is a way of being; of being in the world, and with the world. We get some sense of what this is like from the above quote regarding the Dalai Lama.
Having the good fortune to meet with His Holiness a few times, and attended quite a few of his teachings, several things stand out. People always smile when they are with the Dalai Lama; even George Bush! He always seems the same – openly happy, engaged, personable with an air of wisdom. When he does teach, that wisdom and a closely related kindness are very apparent.
Well one key is mindfulness... the ability to give one’s full attention to whatever one is doing.
Full attention. Not hindered by past or future. Not distracted.
Not anxiously holding onto some pre-conceived idea of what “should” happen.
Informed, yet open, aware, fully engaged, flexible, humorous and content.
Giving full attention.
The point is, when we do this, whatever it is we are doing becomes complete. If we give our full attention to what we are doing in any particular moment of time, then that moment will be full and complete. We could not get anything more out of that moment of our lives – if it is full and complete.
So whether in joy or sorrow, happy or sad, elated or depressed; if we give any moment our full attention, then that moment of our life will be full and complete. We got the most from it. We did not miss a thing. What more can we do? Nothing.
But then the next moment of our life comes along... Are we distracted, or engaged? Fully engaged??? If fully engaged, then another moment full and complete.
The more time we spend giving our full attention to what we are doing in any particular moment of time, the more we build up a full and complete life. We have not missed it; this precious life.
So this capacity to give our full attention to what we are doing in any particular moment of time, is a training. A mind training. Mindfulness. And we practice mindfulness in formal sessions so we can take this skill into our daily life.
We practice by choosing one particular thing to focus our mind upon, and then steadily, we develop the ability to remain undistracted. This requires the help of our awareness – of which we shall speak more in the next post. But here, it is our awareness that notices when our mind wanders or becomes distracted, and brings it back to the breath; over and over again.
This is the practice.
This is the mind training.
Learning to hold our attention on whatever it is we choose.
On some level it may seem boring.
But going to the gym could seem boring.
We need to remind ourselves of the benefits.
Find ways to enjoy the practice, and maybe reward ourselves as we notice progression.
Now to assist all this, mindfulness is much easier in a relaxed body, with a somewhat stable mind. This is another reason why in the 5 stages of Mindfulness-Based Stillness Meditation we recommend Relaxation before Mindfulness. Relax the body, and the mind; become more stable, and everything else, including mindfulness becomes easier...
Also, to begin this practice takes some effort. It is not a casual business. As we progress the effort lessens, but initially, lots of coming back to the breath.
So it is also wise to approach mindfulness with a gentle sense of humour. When at the start, you realise how easily you can be distracted, when you realise how much time you spend mindlessly, a sense of humour helps. This is the way we are. Anyone with an untrained mind finds this practice challenging to begin. Equanimity is a friend...
When we can hold our attention at will on whatever it is we choose.
Sure, modern science is measuring a wide range of positive benefits that flow on from this practice, but for ourselves, it is easy.
Focus our attention and remain undistracted.
This is the essence of mindfulness. Number of mindfulness research papers over time
And a hint... this is a great practice to focus upon and develop in a retreat setting. There are good options for this; the next Ruth and I will be offering is a weekend in the Yarra Valley, Friday 14th to Sunday 16th November - details below.
May your mindfulness flourish :)
COMING EVENTS
OUR NEXT MEDITATION RETREAT
Ruth and I will be joined by the wonderful Melissa Borich…
For your part? Simply make the time and come along…Relax. Immerse yourself in the natural beauty of the Yarra Valley with its big trees, fresh air, beautiful grounds, the Little Yarra River, and sublime meditation sanctuary.
You can simply let go, and let be…
DEEP NATURAL PEACE Long weekend mini retreat November 2025
Towards the end of the year, an ideal opportunity for some time out, some gentle introspection and reflection, letting go of the busyness and finishing the year on a meditative high.
TIMES: Friday 14th November starting at 11am to 3.30pm Sunday 16th November 2025
VENUE: The Yarra Valley Living Centre, 55 Rayner Crt, Yarra Junction, Victoria, Australia
DETAILS and BOOKINGS: Visit our website: Click Here
Meditation Teacher Training – Module 3: Imagery
11am Saturday 1st to 3.30pm Wednesday 5th November, 2025 (inc Melbourne Cup holiday on the 4th for Victorians)
So many people in so many domains recommend the benefits of guided imagery. This training will position you to be able to offer your community something of great value – a reliable way to help your participants to better understand how their thinking minds and emotions work, and how they can mange them so much better – for their own good and the good of others. This training is also manual based and will enable you to deliver a much-needed program.
Of great personal value, this training is suitable for those new to teaching meditation, and for those wanting to go further. Highly experiential, it will provide a review of the first module that will have given more attention to the basics of how to develop, manage and deliver a meditation program or course. Here we will give some attention to theory, research, delivery, session structures, promotion, finances, the special challenges of online courses, but the emphasis will be on experiencing the key practices of imagery, and working on how to best present a course focusing upon guided imagery.
As a feature, ongoing mentorship and peer support is available through a specific group led by Ian, Ruth and Melissa for people who have completed one or more of our trainings.
Additional information is available via this link
How to apply for THIS Meditation Teacher Training:
1. The first step is to visit our website, download the Meditation Teacher Training application form and return it to our Retreat Manager, Mel Crow.
2. Mel will then arrange a short phone conversation to clarify what the training offerS, discuss your needs, answer any questions and ensure the program is suitable for you.
3. Once accepted for the training, you pay a deposit or full fee to reserve your place.
4. Full payment is due 3 weeks prior to the commencement of your training.
You can register for any of the residential programs through our website
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