An Introduction to Mindfulness

Have you been told to “stay in the present moment”? That is easier said than done! In this blog we will explore what it means to practice mindfulness and some tools to help you practice mindfulness.

First off, what is mindfulness? There are two core factors of mindfulness.

1. Being non-judgemental. 

2. Being in the present moment with your thoughts, feelings, emotions, and bodily sensations.

First off, being non-judgemental is a core component of mindfulness and has been noted as the most difficult. Non-judgement can be described as not attaching words such as “good” or “bad” to your thoughts, feelings, emotions, or experiences. Instead of using “good” or “bad” you can use “pleasant” or “unpleasant”, “helpful” or “unhelpful”, “skillful” or “unskillful”, “dark” or “bright”; this helps you describe what you are experiencing in a more objective, clear way rather than labeling in a less descriptive, judgement based way of “good” or “bad”.

Secondly, engaging with the present moment with your thoughts, feelings, emotions, or bodily sensations. What does this fancy language mean? It means engaging the world through your 5 senses (sight, sounds, touch, smell, and taste) and also noticing the thoughts, feelings, and emotions that pop up. 

Furthermore, being in the present and not judging what you are experiencing can be powerful. For example, you make a mistake on the field, court, or during a test, and you notice that your fists and jaws are clenched, you notice you are feeling sweat dripping down your forehead, or you notice your thoughts are starting to tell you that you are a terrible player or student. These examples show that you are observing what is happening via the word noticing and describing what is happening within your mind and to your body. What you are experiencing is not “good” or “bad”, it is simply your experience. Why judge something you are going to experience anyway?

Mindfulness Tools:

Headspace or Calm

• These are mindfulness based app that have a myriad of different meditations and mindfulness practices to help you exercise your mindfulness muscle 

  • If you are in college, your university or college might have free access or they have discounts for college students

5, 4, 3, 2, 1

• Go through your senses

  • What are 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste

STOP

• Slow down, Take a couple breathes, Observe how you are feeling, is there Pleasantness or unpleasantness (trying to be descriptive)

One Mindfully

• Practice focusing on one thing in the present moment; let your mind drift and then bring it back to the one thing you were focused on

This blog was written by Joel Hark and originally posted on Unlimited Resilience’s Webpage, Feb. 2025