Ten Reflections on Starting A Mindfulness
Anthony Pantaleno, Ph.D. © 2010
1. The practice of
mindfulness starts with a small commitment of time grows over a
lifetime. Please review my past articles with resources for starting a
mindfulnesspractice on my web site at www.drpantaleno.com.
2. Find a time in your busy
day where you can carve out 5-10 minutes and just breathe slowly while
you observe the sensations of your breath. Your “monkey mind” will
wander as it has done your whole life. Just acknowledge where it went
off to and gently escort your attention to your breath as often as
3. Make a small investment
in a set of mindfulness CDs. I would highly recommed the series by Jon
Kabat-Zinn available at
www.mindfulnesscds.com. If you really want to treat yourself, you
can purchase a mat and a sitting cushion at www.dharmacrafts.com
4. Try to set aside a daily
time to use the CDs in what is called “formal” meditation practice.
Remember to do informal meditation practices like eating a meal
mindfully, showering mindfully, doing the dishes mindfully, etc.
5. Watch some online video
materials on Youtube which will enhance your understanding of the roots
6. Review the books, DVDs,
and audio CDs available at
www.newharbinger.com. When someone asks what you’d like as a
birthday or holiday gift, ask for an item that will build your own
7. Join the Mindfulness in
Education listserv (www.mindfuled.org
) or check out area mindfulness classes and retreats at
8. There is no such thing as
a “good” or a “bad” meditation. If you did it, you’re good!
9. Be aware of your “doing
mind” evaluations (This is boring, my leg hurts, when willthis be
over?). Make friends with it, just let it know that sometimes, your
“being” is more important than your “doing”.
10. Be gentle, forgiving,
and kind to yourself. Be patient, accepting, and open.You are
cultivating a lifestyle that has enormous benefits for the rest of your