Mindfulness Meditation Tips

Written by Adam J. Ephraim

I hope the following outline that I have written will help my fellow medical students embark on their meditative journey, which I have found to be especially helpful during stressful times in the hospital. I am fortunate to have taken an elective earlier this year that enabled me to read some of the teachings of Thich Nhat Hanh. His writings serve as the foundation of my practice and the following outline.

Mindfulness is the practice of being aware of your feelings, emotions, or sensations. It is done by simply observing them without judgment or interpretation. It is a powerful way to focus on the present moment and to live more fully. With increased attention and awareness, we become more connected to those around us and more generous and compassionate. We see daily frustrations for what they are rather than building them up, we note them and move on with our day. We aren’t shackled by our emotions. 

There are many ways to practice being mindful. Mindfulness meditation, setting aside time to simply sit in a quiet space to meditate and observe emotions as they flow through your mind, is one way to hone the skill of mindfulness. Meditation is the process of cultivating mindfulness, and once it is cultivated it must be practiced throughout your normal daily routine. Practice mindfulness when listening to a patient, reviewing lab results on epic, or walking through the halls of the hospital. You can practice mindfulness by simply focusing on your breath. I am a beginner in mindfulness meditation. From my readings and experience, I structure my meditation sessions simply. Below I have outlined my sessions in eight steps. I hope it is helpful for some of you in starting your practice and eventually determining the structure that is best for you.

Step 1: Decide to sit for a specific, pre-determined amount of time. I sit for 30 minutes, but I started with 10 minutes.

Step 2: Find a quiet and comfortable place to sit. I like to sit cross-legged, but there are many different seated positions that people like to use. I like to sit in a position that makes me feel grounded and sturdy. I don’t like to sit in a position that is too comfortable in case I am tempted to fall asleep. I bring a watch to place within eyesight because I don’t want to use my phone, in case I get distracting messages or emails. I try to not be hyper-focused on the time and will not look at it until I think it has been close to 30 minutes since I began.

Step 3: Close your eyes and place your attention on your breath. Focus on the sensation of your breath, you can count your inhalations and exhalations up to ten, and then start over. You can inhale for four seconds, hold for four seconds, and release, counting for four seconds. I like to inhale for a count of three, then exhale counting to eight. You can find many other breathing exercises or make up your own.

Step 4: I then scan my body and notice any sensations. I might note stiffness in my back or a hunger pang. I scan from my head to my toes and simply bring awareness to my body. I imagine I have a spotlight and use it to scan different areas of my body.

Step 5: I focus on my mind. I observe thoughts as they come and go, like trains through a station. I note any emotions I am feeling that day. I picture myself sitting at a train station, observing trains as they whoosh by. If I become distracted, I bring my attention back to my breath, then back to my thoughts. It’s important to try to observe your thoughts, rather than be thinking your thoughts. If you sense you’re stuck in your thoughts, try to step back, and focus on your breath again. You don’t want to be on the traveling train. Instead, try to stay on the platform, merely aware of the train coming and going.

Step 6: Once I am ready to move on, I gently remove myself from the train station in my mind and begin to think about things that I am grateful for, listing them and expressing gratitude.

Step 7: I like to incorporate some visualization into my meditation practice. This can be something big that is coming up later in the week like, for example, a presentation. I like to visualize what it might feel like to stand up to deliver my presentation, I think about what people might get out of the presentation and I might consider what I want them to take away from it. The object of your visualization could also be something fun that is coming up like a vacation. Visualize what sensations you might feel when packing for your trip, and when landing at your destination.

Step 8: When it is time to end the meditation, I gently open my eyes and slowly and deliberately stretch out my legs and arms rising to a stand.

Interested in learning more? “Mindfulness in Plain English,” by Henepola Gunaratana is an excellent introduction to these concepts. “The Miracle of Mindfulness,” by Thich Nhat Hanh is also accessible, clear, and inspiring.

Have questions or comments about the piece? Contact Adam on Twitter: @adamjephraim