Mindful Meditation for Skeptics: Embracing the Present Without the Pressure
Associate Therapist, Keana Guianan-Snell
February 4, 2025
For so long, people talked about the value of mindful meditation, but I always shrugged it off. I thought it wasn’t for me because I had a racing mind and chaotic, hyperactive tendencies. I figured mindfulness was only for calm, relaxed people, not someone whose thoughts constantly felt all over the place. But now, looking back, I realize that mindfulness meditation was exactly what I needed, especially because my mind felt so scattered.
I’ve since learned that mindful meditation isn’t about emptying the mind or achieving a state of nothingness. It’s about being present, even when your mind feels busy, and bringing attention to the moment with curiosity, openness, and acceptance. Before I fully understood mindfulness, I thought it only counted if I reached some trance-like state. And while that happens for some people, it’s not the goal, and definitely not something to expect right away.
For beginners, feeling distracted or uncomfortable during meditation is completely normal. Many people struggle with racing thoughts or emotions, and that’s okay. These challenges are a part of the process, and everyone experiences them, no matter how experienced they are.
I now realize that mindful meditation isn’t about reaching some perfect state of calm - it’s about accepting whatever comes up without judgment, and gently returning focus to the present moment. It’s a skill that takes time, and I’m still working on it. The most important thing is being patient with yourself and understanding that distractions and discomfort is normal. I’ve learned that the more you practice, the easier it gets to return to the present. Practicing with a group or under the guidance of an instructor can also be helpful, and if that’s not an option, there are plenty of guided meditation videos online to explore.
Anchoring Yourself
Something you can try yourself is practicing mindful breathing. This is a simple way to anchor yourself to the present moment. You can practice mindful breathing at any time of day, and it can be especially helpful during stressful moments. All you need to do is pause, check in with yourself, and focus on your breath. That pause can sometimes feel tricky, especially when everything around you is chaotic, but once you take that step, you’ll feel a shift. It’s like regaining a sense of control, and that small change can make a huge difference in how you handle things. You can notice the sensation of air entering your body and leaving it. You don’t need to control your breath; you can just let it be natural. When your mind wanders (because it probably will) gently bring your focus back to your breath.
Body scan meditations are also a great way to cultivate mindfulness. In this practice, you take a mental journey through your body, paying attention to each part without judgment. You can begin at your toes and work your way up, noticing any sensations in your body, whether it’s warmth, tension, or aches, whatever it may be. It’s an invitation to check in with yourself and release any accumulated stress or discomfort. You may notice tightness or discomfort, and that’s okay. The goal is to acknowledge these feelings without reacting to them, just observing them with a sense of curiosity and openness.
Other mindfulness techniques worth exploring include guided imagery, progressive muscle relaxation, sound meditation, loving-kindness meditation, mindful silence, and breath counting meditation. Each of these practices offers its own unique way to ground yourself in the present moment, while working towards a deeper sense of awareness.
Mindfulness in Motion
One of the best things about mindfulness is that it can be practiced in so many different ways. Of course, there are guided meditation sessions, but daily activities also offer plenty of chances to practice. You can turn even the simplest tasks into a mindfulness exercise. If you’re walking, you can notice the rhythm of your steps and how your body feels with each movement. When eating, you can make an effort to intentionally notice the taste and texture of your food, and notice how each bite feels in your mouth. Even taking a shower can become a mindful practice, feeling the water on your skin, hearing the sound of it splashing, and paying attention to the sensations as you move. These small shifts in your routine can help you maintain mindfulness throughout the day and bring a sense of calm and focus, especially in moments of stress or overwhelm.
Final Thoughts, Mindfully
As you explore mindfulness, remember that it’s a practice, not a quick fix. It will take time to develop, and there will be days when it feels more challenging than others - don’t be discouraged. The goal isn’t to eliminate thoughts, but to learn how to engage with them with curiosity and non-judgment. Over time, this can lead to a greater sense of inner calm and emotional balance.
If you’re new to mindfulness meditation or have struggled with it in the past, don’t give up. Practice with acceptance, and remember that it’s normal for your mind to wander. The important part is to gently guide it back to the present moment, again and again. Whether through breathing, body scans, or transforming daily tasks into mindful moments, mindful meditation can help you find calm, clarity, and a deeper connection with yourself.
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