Deepening the Practice of Mindfulness
In another article “The Practice of Mindfulness,” I introduced a simple five-minute breathing practice to begin observing your thoughts. Now, let’s take that practice a step further—into deeper self-awareness and presence.
🌿 Why Practice Mindfulness Meditation?
The Katha Upanishad (400–300 B.C.) describes the essential Self as a chariot owner:
The body is the chariot,
The deep mind is the charioteer,
The surface mind is the reins.
The poem warns that when our surface mind is undisciplined, we're “like mean horses uncontrolled by a charioteer” (as quoted in Riding the Ox Home by Willard Johnson).
In today’s terms, most of us are out of control—pulled into past regrets and future worries, far from the now.
Mindfulness allows us to return to the present moment, where our true power lies.
🧠 How Can I Control My Thoughts?
We often believe we are our thoughts. But mindfulness shows us that we are the one holding the reins, not the reins themselves.
Think of it like driving a car. Most of the time, we mistake the car and the road for who we are—forgetting that we own the vehicle and can change direction.
By observing thoughts, sensations, and emotions without attachment, we begin to identify not with the noise—but with the quiet presence behind it.
🚂 What Am I Doing with All These Thoughts?
Author Steven Levine offers a helpful metaphor:
Imagine standing by a train track. Each boxcar holds a thought.
In one, you’re worrying about rent. In another, you’re planning dinner.
Mindfulness helps you stay beside the track, watching the train go by—rather than jumping on every boxcar and getting carried away.
When we focus on the breath, we glimpse the landscape beyond the train. We begin to see clearly—until a thought arrives and we’re off again. That’s okay. Just come back to the breath.
🪑 So What Do I Do in Practice?
Find a quiet space. Even if it’s a bathroom with a pillow, like one student of mine—make it yours.
Set a timer (20 minutes is a good start).
Sit comfortably and close your eyes.
Feel your breath—in and out through the nose. Observe it. Don’t control it.
🧩 Common Distractions—and What to Do
Thoughts & Feelings:
Try labeling them: “future thought,” “angry feeling,” “loving feeling.”
Then return gently to your breath.
Body Sensations:
Don’t react. Label it: “itch,” “discomfort,” “pain.”
Unless truly necessary, resist moving. Movement agitates the mind.
If you must adjust, do it mindfully and return to breath.
🌈 What’s the Benefit?
With regular practice, you’ll become less reactive and more response-able to your inner world.
It’s like building a muscle. Just as you wouldn’t expect to learn tennis with one session a month, mindfulness needs regular attention.
Try extending your sessions to 40 minutes or even an hour once a week. You may find yourself beyond thought—touching a field of healing, light, and love.
But don’t expect that.
Expectation is just another thought.
And thoughts, after all, are just energy.
In silence, in awareness, you remember your Essential Self—pure energy, healing, and wholeness.
Dr. Jill N. Henry, Ed.D., has over 30 years of experience in traditional medicine and energy healing. She is a meditation instructor, workshop facilitator, and founder of Mountain Valley Center.com and Feel The Flow. info.
