How do you practice mindfulness in a group?

We often misconstrue mindfulness as meditation. To me, mindfulness signifies the strength of being fully present. I strongly endorse tuning in, learning to sit with our emotions, and understanding our current mindset. It's not about controlling but recognizing our thoughts and feelings. This recognition is the first step in mindfulness. As we hone this skill, we amplify our self-awareness, a cornerstone of emotional intelligence. Repeatedly engaging in this practice enhances our brain's neuroplasticity. One of my primary goals when introducing groups to mindfulness is to boost their neuroplastic capabilities and elevate their self-awareness. That's always the starting point for me.

Practicing mindfulness together with my meditation group has enriched my personal journey immensely. Hearing how mindfulness manifests uniquely for each person expands my understanding. When I face obstacles like restlessness, stories of perseverance from others inspire me not to give up. The sense of community keeps me accountable while also fostering self-acceptance without judgment. Our collective energy during group practice seems to access deeper wisdom. I feel part of an interconnected web spreading compassion. Though mindfulness is an inward reflection, I've realized my full potential benefits from the support, diversity and care of other travelers on this winding path seeking the same truth.

In my experience mindfulness is the practice of being fully present. It is not shutting stimuli out, but rather experiencing it fully. We often desire zero conflict within ourselves or with others but that is not allowing emotions to be present. Mindfulness is necessary to change the negative because with being present in the negativity we never change the reactions to it.

Below are some of the benefits of practicing it in groups - 1. Shared Energy: Collective focus and energy creates a vibrant and supportive atmosphere and new people can ease into the practice. 2. Connection and Belonging: Being part of a mindfulness group fosters a sense of connection and belonging. It's a space where you can share your experiences, challenges, and insights without judgment. This sense of community can boost your well-being and self-acceptance. 3. Diverse Perspectives 4. Accountability and Commitment: Joining a group can provide a level of accountability and commitment.

Often times, people think of mediation or mindfulness as lying still with a blank mind, and achieving some “aha moment”. This isn’t what it’s about. Mindfulness is purposefully paying attention and experience what is happening presently with all your senses, without creating stories from the past or ruminating about the future. I find that one of the easiest ways to practice mindfulness in myself and with my clients, is through movement. (Yoga…But I like to call it Mindful movement since some people may shy away from yoga, mistakenly thinking it is about being able to touch your toes). When we use physical postures during mindful practice, we can use our body’s sensations and our breath as the anchor to stay present in the moment :)

Joining an online group via a platform such as ZOOM is a great beginning and allows you to do it at home, office or while traveling. I’ve taught many classes and led groups on the basics and advanced practice. My preference is start out small and gradually and find your way through gradually and with no- judgment. Let’s it happen naturally and happily.

- You can find online or offline groups according to your own preference. - LinkedIn and Facebook are great places to find online and EventBrite can provide both online/offline events. - It's important to find a group that resonates with you. Look for one that's led by an experienced facilitator who understands mindfulness and creates a safe, non-judgmental space. - Look for past events, and see any reviews left by previous attendees. Bonus if you know any of the attendees. - Many workplaces now offer these practices, checking with your employer is also a good start as you can find people who you know and do it together to reduce anxiety of doing alone.

I find setting an intention helps, but blocking your time, and finding a quiet, comfortable space (when doing online) is of utmost importance. One key is to make sure to be open and not go in with preconceived notions. Mindfulness practices are as much as about uncovering our false beliefs as it's about connecting to the present moment.

Mindfulness practices may vary, sometimes its meditation, and sometimes it's not. Here are the DOs and DONTs during the session ✅ Embrace the silence ✅ Be Kind and Patient to yourself. If your mind wanders a lot, it's ok. It takes practice. ✅ Keep your mind open ❌ Avoid being judgemental about your other people's experience ❌ Don't rush into results ❌ Don't be disheartened if you don't feel anything the first time.

Mindfulness group sessions can be incredibly rewarding, but like any practice, challenges and difficulties can arise. In my view, the challenges further reflect the need to do these practices. I always think during these times not to be judgemental towards yourself. It's part and parcel of life and practice. I find Breathe as a great tool, whether you feel anxious or bored. Focusing on the breath and using the technique in accordance with the guidance from the facilitator helps. If strong emotions arise during a session, let them be. Mindfulness isn't about suppressing emotions but observing them with compassion. If you're consistently struggling in sessions, reach out to the group facilitator

As a mindfulness trainer, I see two different pathways in dealing with challenges and difficulties - both valuable and appropriate to a certain degree. From a mindfulness perspective, difficulties are part of life and part of the experience. Mindfulness isn't a relaxation exercise (although you may end up feeling more relaxed). Someone who encounters obstacles can learn about feeling, acknowledging difficult feelings/thoughts and discover they're fleeting, part of life. As a trainer who tries to motivate and stimulate people to continue their practice and training, I sometimes help people to deal with (practical) obstacles. E.g. finding a calm space or a comfortable posture helps many people, although it's not 'mandatory'.

MINDFUL tips of continuing your mindfulness practice after a group session Make it a Habit - Cultivate mindfulness as a daily practice. Integrate Mindful Moments - Find opportunities for mindfulness throughout your day. Nurture Your Identity - See yourself as a "mindful person" and align your actions with this identity. Daily Meditation - Establish a regular meditation routine, start with 5 minutes Fulfill Intentions - Set clear intentions for your mindfulness practice. Unwavering Commitment - Stay accountable and journal your experiences. Lasting Journey - Mindfulness is not one sitting, it's a lifelong journey. Staying MINDFUL will help us continue our mindfulness journey effectively after group sessions.

Are group meditations anything more than feel good sessions? Kornfield reflected on his years of meditation experience: "...the sitting practice itself, with its emphasis on concentration and detachment, often provided a way to hide, a way to actually separate the mind from difficult areas of heart and body." Is it like practicing a skill for the game but never actually getting off the bench? I mean, if you feel that meditation levels up your life, cool! Do what works for you. For me, the best way to practice mindfulness in a group is through community. I connect with people in an online community. We are all actively applying mindfulness to our daily life, sharing and 'workshopping' our challenges. That is what works for me. pmf🙏😉

Practicing mindfulness can be really simple - it doesn't require setting time out of your day, rather it can easily be incorporated into everyday lives, chores, and tasks. It's as simple as focusing on the breath in the morning while brushing your teeth, gazing into your own eyes in the bathroom mirror while you get ready for the day, or savoring your morning coffee by first breathing in the aroma, feeling the warmth of the cup in your hands, noticing its taste, and even topping it off with gratitude.

I think of mindfulness as the key to engagement. We often think of engagement as being more active, however to truly engage we need to learn to pause more. I call it Power-Pausing. That small moment, a gap in time where we can listen and become more both self-aware and aware of circumstances that might need some more curiosity and questions before response. I think we can all agree that when stress we tends to react. A pause gives our mind some space and grace to catch up so that we can make a conscious choice about how to respond. Mindfulness is how we give pause in conversations where people might have insight to offer but hesitate to “jump in” because that just increases stress instead of true engagement that comes from connection.

Mindfulness is an art, not just an exercise. It lays the groundwork for honing our human skills and setting the stage for true success. To me, mindfulness is the capacity to disentangle ourselves from the external world, identifying our core principles and values. It helps us discern what motivates us, what frightens us, and what gives our life meaning. By understanding our mindset, thoughts, and emotions, and embracing them fully — even the unpleasant ones — we learn to regulate them. This paves the way for a life more deeply aligned with our true purpose and values, leading us on a journey towards mastery."