Mindfulness: A practical guide to finding peace in a frantic world

by J. Mark G. Williams

A one-minute meditation 1. Sit erect in a straight-backed chair. If possible, bring your back a little way from the rear of the chair so that your spine is self-supporting. Your feet can be flat on the floor. Close your eyes or lower your gaze. 2. Focus your attention on your breath as it flows in and out of your body. Stay in touch with the different sensations of each in-breath and each out-breath. Observe the breath without looking for anything special to happen. There is no need to alter your breathing in any way. 3. After a while your mind may wander. When you notice this, gently bring your attention back to your breath, without giving yourself a hard time – the act of realising that your mind has wandered and bringing your attention back without criticising yourself is central to the practice of mindfulness meditation. 4. Your mind may eventually become calm like a still pond – or it may not. Even if you get a sense of absolute stillness, it may only be fleeting. If you feel angry or exasperated, notice that this may be fleeting too. Whatever happens, just allow it to be as it is. 5. After a minute, let your eyes open and take in the room again.

when you start to feel a little sad, anxious, or irritable it’s not the mood that does the damage but how you react to it.

the effort of trying to free yourself from a bad mood or bout of unhappiness – of working out why you’re unhappy and what you can do about it – often makes things worse. It’s like being trapped in quicksand – the more you struggle to be free, the deeper you sink.

Mindfulness teaches us that thoughts are just thoughts; they are events in the mind. They are often valuable but they are not ‘you’ or ‘reality’.