Myth-busting mindfulness
Debunking common misconceptions about mindfulness
Apparently, it’s my 10-year meditation anniversary! 🥳 (According to my Headspace app, anyway, which says I signed up in 2014).
It’s been a slow journey over the last decade, with patchy practice, and I’m sure some years I didn’t meditate at all. I often thought, “I’m just no good at meditating. I can’t do it properly”.
While I found apps like Headspace helpful for taking a pause in my day, I needed hands-on support to help me dive deeper into mindfulness.
Going it alone, something always seemed to hold me back. Whereas taking a Mindfulness Based Stress Reduction (MBSR) course was transformative.
Hi, I’m Holly - coach, mindfulness facilitator and author of Zestful Zen. I write about self-care, change, personal growth, mindfulness, and purpose. If you like life to be full of zest and energy, complemented by a zen, calm mind, Zestful Zen is the community for you! 💖✨
Disclosure: To support my solopreneurship dreams, this post may contain affiliate links, where I get a commission if you decide to make a purchase through my links, at no cost to you. I only share items I genuinely believe you’ll enjoy.
Why did taking a course make such a difference?
Well, there’s the obvious points about accountability, being able to ask questions, having the peer support of fellow students and the structured approach to learning. All these aspects were invaluable.
But I think I overlooked an important point at the time, which has become more apparent to me now that I’m training to teach myself: myth busting.
I’m sure I’m not alone in having had lots of misconceptions about mindfulness.
Understanding that I wasn’t “failing” by not following these imaginary rules allowed me to shift my mindset and realise that, yes, mindfulness could be for people like me.
Common misunderstandings about mindfulness
So, what sort of misconceptions did I have? I bet you can guess a few of them!
Meditation = mindfulness
Yes, having a formal meditation practice can support us to focus on the present moment. And meditating regularly can help us to become more mindful.
But meditation isn’t the only way of practicing mindfulness. It’s just as valid to truly focus on that herbal tea you’re drinking. Inhaling the tart aroma, feeling the comforting heat seep through the mug into your hand, admiring the deep red liquid, savouring the flavour as it hits your tongue. Taking your time to really experience the tea, in the present moment.
Mindfulness is doing X, Y, Z activity/exercise
At its core, mindfulness is simply being aware of the present moment.
Vidyamala Burch, founder of Breathworks, describes mindfulness as “Noticing what is happening in the moment, and making choices in how we respond, rather than being driven by our habitual reactions.”
Formal practices such as meditation or mindful movement can help us to maintain this awareness, but there is no check list of activities you must do to be mindful.
You must be still
I’ve always been a fidgeter, and for years, the idea that I’d have to sit still put me off meditation.
While stillness can be calming and improve our focus, sometimes we need movement instead. I found mindful movement helped me hone in on my bodily sensations and calm my mind, almost like a gateway into the more still practices.
You must sit
Although many people enjoy seated meditation, there are various other postures you can try – lying down, standing (or walking if stillness isn’t for you).
The important thing is that the posture works for you and supports your comfort and alertness. Experiment!
You must sit cross-legged
Likewise, there are no bonus points for sitting perfectly in the lotus position on a floor cushion, despite what Instagram influencers might imply. If you need to sit on a chair to be comfortable, do that.
You must empty your mind
This was the big killer for me. “OMG, I can’t stop thinking, I’ll NEVER be able to meditate properly!!”
Our minds are made for thinking and will never be blank.
With time and practice, you’ll learn to just let thoughts pass through your mind without seizing on them. But as the saying goes, “what we resist, persists”. Trying to eliminate thinking entirely is a fast route to frustration.
You need to devote lots of time to meditation
It’s great to prioritise your practice as part of your wellbeing, but you can start small. Even short periods of mindfulness are beneficial.
Especially as a beginner, it can be completely overwhelming to think “oh no, I need to find an hour every day for meditation”.
Don’t allow perfectionism to put you off.
Set aside 5 minutes to listen to a guided meditation.
Try some “mindfulness in action” in your daily life:
Take three deep breaths while you make your coffee.
Pause for a moment and stretch between Zoom calls, noticing how your body feels.
Spend your 10-minute bus ride looking out the window and noticing neighbourhood details rather than having your face bent over your phone.
Focus on the colours, textures and scents of vegetables as you chop them for dinner.
You must live the “zen life”
I felt like a bit of an imposter when I first dipped into mindfulness.
I wasn’t some super-flexible yoga bunny, sipping wheat grass shots, enjoying a vegan salad and chanting “ohm” as I posed in Lulu Lemon gear for Instagram.
Who was I to think I could meditate?
But mindfulness isn’t some exclusive club only for those who fit a certain mould, it’s for everyone!
Going back to basics, as I mentioned at the start – it’s simply about being present, with awareness, in the moment. No accessories or membership cards required.
Overcoming misconceptions
Fortunately, my MBSR course dispelled all these notions, and I understood that mindfulness really was open to me, and to anyone.
I hope by sharing my misconceptions, I’ve busted some myths for you too and encouraged you to give mindfulness a go.
And while I’m so glad I did MBSR, I realise not everyone has the financial means or access to courses.
But the good news is there are plenty of free resources out there – including lots of great writers sharing their knowledge of mindfulness on Substack! So, if you’re just dipping your toes into mindfulness, subscribe to a few publications.
And of course, there are many excellent books on mindfulness available online or in bookstores. The Little Mindfulness Workbook is a great one to get started with.
Questions for self-reflection or journalling
When was the last time you paused and really noticed how your body is feeling?
What’s one simple mindfulness practice that you could include in your daily routine?
What misconceptions are holding you back from giving mindfulness a go?
Let’s share ✨
I’d love to hear your thoughts about mindfulness.
Is it part of your life? What practices work best for you?
If mindfulness isn’t part of your life, would you like it to be?
What would support you to become more mindful?
Let’s have a conversation in the comments or subscriber chat. Or feel free to drop me a DM. 💬
Have a sublime Saturday, friends! 🌞
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