Five Questions to Help You Ignite Mindfulness

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Mindfulness is a rare phenomenon. Not only is it becoming more popular each year but mindfulness research evidence is also becoming more frequent and strong. That’s a rare combination to simultaneously be viewed favorably by the general public and scientists.

Yet, mindfulness is a challenge to start and difficult to keep up with. Part of my work has focused on addressing those challenges by helping people weave in their natural energy resources (your character strengths) to make mindfulness stickier. In this post, I expand that work to offer new ideas using a popular well-being theory in the science of positive psychology that’s referred to as PERMA. This stands for five areas of well-being that you can independently pursue – positive emotions, engagement, relationships, meaning, and accomplishment. (According to this theory, the 24 character strengths serve as the central pathways to activating any of the five areas.)

I’ll offer you one question for each of the five areas that you can reflect on to help you take action with your mindfulness practice.

1) Positive emotions: What would make your meditation and mindfulness more enjoyable?

When I’m sitting alone and practicing mindfulness, sometimes I bring a small smile to my face. When I do, I can’t help but feel a ripple of contentment come over me. Perhaps I’m sensing the oddity of smiling while I’m alone or maybe I’m relaxing the various muscles in my face and therefore causing internal relaxation. Maybe both.

Meditation is not supposed to be a stiff, stale, static practice. Laughter, joy, and smiles are OK during meditation. The next time you practice feeling your in-breath and out-breath, do it with a half-smile, or even a giggle. Breathe and smile. This will help you find more joy in the present moment.

2) Engagement: How might you connect with your present moment?

Some people turn to the use of one or two of their five senses. Others begin to describe the details of what surrounds them while some quietly focus on observing the life unfold before their eyes. There is no shortage of ways to engage in the present moment.

Remember that to engage with the present moment does not mean to stay there. Instead of insisting on staying in the moment, try having your intention be to return to it. A common mistake when people are learning mindfulness is they feel they are failing when their mind doesn’t stay in the present moment. Research shows our present moments last only a few seconds, on average. The reality is no one is staying in the present moment. But, all of use can return to it.

3) Relationships: How might you include others in your mindfulness practice?

One of the best ways to stick with meditation is to have a supportive community. This helps you be accountable in your practice. Ask just about anybody, from Christian contemplatives engaging in centering prayer to Buddhist sangha members to secular groups practicing mindful walking together. Reinforcement, support, and community emerge when you practice with others. For those that don’t have access to or interest in practicing mindfulness in a group, perhaps you might meditate with a friend or your significant other or with your child?

4) Meaning: What is meaningful for you at this moment?

The potential for you to find meaning is available in most present moments. Are you with your loved ones right now or are you doing work that has a deeper purpose? Maybe you can discover something beautiful at this moment, no matter how small, such as one smile, one ray of light, or one leaf on a tree. You might find meaning by learning from a current challenge or stressor.

Another way to discover meaning is to go where your motivation is. Do you crave the quiet? Do you feel itchy like you need to move? Do you want to slow down in your eating? Wherever your mindfulness energy is, allow that motivation to be your guide: your meditation might then involving mindful walking, mindful eating, deep listening, or simply sitting in the quiet.

5) Accomplishment: How might you build on your successes?

No amount of practice time is too small. Start with one-minute or five-minute practice periods. Each time you do this, you will experience a wave of accomplishment. You are building a sense of mastery and feelings of self-efficacy day by day. If you practiced mindfulness four times in the last week, focus on how you made those four times a reality, as opposed to the times you did not practice.

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Summary

Each of these areas can be a good boost to not only your mindfulness practice but your personal well-being. Each can enhance your joy for meditation. Pick one of them and reflect on the question(s) to make the most of your mindfulness.