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Consulting presents:
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Well-Being

Stay Cool with

Mindfulness Practice
An Introduction to Mindfulness

Hesti Nur Lestari, MBA., Psikolog. October 9, 2021

 Table of Content

1. The What of Mindfulness

What Does This Buzzword Actually Mean?
2. The Why of Mindfulness
Recognizing The Benefits Of Mindfulness & Why It Can Make A Difference
3. The Who, When and Where of Mindfulness
For Whom Mindfulness Is, When & Where It Can Be Done
4. The How of Mindfulness
Let’s Start The Practice!

Section 1

The What of Mindfulness

What Does This Buzzword Actually Mean?

Understanding The Concept Of Mindfulness

Are You Aware of The Busyness of Your Mind?

Incessant thoughts and emotions. Juggling with so many

demands. We live in “Autopilot Mode”.

“In today’s rush we all think too much, seek too much, want
too much, and forget about the joy of just being”. -(Eckhart
Tolle)

Unfortunately, It has become “a norm” in this modern world.

What is Mindfulness?

Mindfulness is about being fully awake in our lives. It is about

perceiving the exquisite vividness of each moment.
(Jon Kabat-Zinn)

Simply put, Mindfulness is the state of being fully aware in the

present moment.

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 Mindfulness is…

• State of being in the present moment.

• Practice of NOT DOING, and just being.
• Body and mind purposely come to rest
• Slowing down, nurturing calmness and working on self-
acceptance
• Mental training for our mind, that helps us to regulate
our emotions and bodies.

Mindfullness underpins Self-Awareness

Mindfulness is a quality that we all already possess.

It’s not something we have to conjure up.

We just need to learn how to access it.

Mindfulness gives us the capacity to ‘wake up’.

To connect deeper with ourselves.

Section 2

The Why of Mindfulness

Recognizing The Benefits Of Mindfulness & Why It Can Make A

Difference.

The conscious mind is continuously busy

• Incessant thoughts – “Monkey mind”

• 50% of thoughts are self deprecatory!
• Ruminating about the past and the future, not being in
the present
• Causing negative emotions
• Feeling disconnected
• Internalised by our body

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 The Torture Chamber Of My Mind

We are often the most unkind to ourselves

Draining Stress&
our energy Illness

Exhausting

 WHO: 20-25% of people experience mentally-related illnesses

 Humans are not built for chronic stress

 Life is a marathon, not a sprint

The Benefits of Mindful Practice

 Improving Self-awareness
 Sense of self
 Healthier relationship with our thoughts and
emotions
 Less reactive, more aware in responding

 Improving cognitive functions

 Focus & concentration
 Clarity
 Problem solving more efficiently and more effectively
 Creativity

 Improving emotional life

 Calming effect
 Decreasing negative emotions Increasing positive emotions

 Improving overall health

 Lessening physical pain

 Improving relationships
 More understanding & acceptance of others

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 Section 3

The Who, When and Where of Mindfulness

For Whom Mindfulness Is, When & Where It Can Be Done

Mindfulness…

 Is for everyone.
 Is not related to certain religious practices.
 Can be practiced at any location.
 Can be practiced any time – early morning is often most
nurturing.

Section 4

The How of Mindfulness

Let’s Start The Practice!

Things to Remember Before We Start

1. Simple - not easy
2. Not a performance
3. Imperfection is okay
4. Acknowledge yourself

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 The Right Mindset: Foundation of Mindfulness

1. Non-Judgment

Beginner’s Mind
Remain aware
Just observe & witness
No label
No criticize

2. Patience

Can not be rushed

Can not be faked

Let things unfold as they are meant to be

3. Beginner’s Mind

Seeing as if for the 1st time

Curiosity & wonder

Fresh eyes

4. Trust

Do you trust yourself?

Trust your body

Do you have your inner guidance?

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 5. Non-Striving

No goals, just to be your self and be with yourself

Not trying to get anywhere else

Not trying to be in some special/better state in the future

6. Acceptance

Accepting situation

Be kind to & honour your self

Acceptance is active, not passive

7. Letting Go

Of the same ideas, hurts, worries

We are not trapped in our thoughts and feelings

Clarity

Seeing things as they truly are,

in actuality, unclouded

Past Future
• Perception • Anticipation
• Experience • Expectation
• Habit • Wish

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 Feeling Overload?

“Brain dump” into a journal.

Both bad stuffs and good stuffs.

Keep it private.

Being Mindful is a State

That can be accessed more easily by practice.

Let’s Start: Sitting Exercise

Make time & Set the intention

• Sit comfortably
• Legs crossed or stretched forward, or on a chair with feet
on the floor
• Relax your back, shoulder, neck
• Relaxed but stay alert
• Except when you are trying to get asleep

Now, The Breathework

 Calming the busy “Monkey Mind”

 We use it as an anchor; when we pay attention to our
breathing, we know that we are in the present moment.
 Connecting bridge between body & emotions

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 Sitting Exercise & Breathework Continue…

• Close your eyes gently

• Continue breathing deeply & slowly
• Scan your body, feel your body sensation
• Observing each thought as it arises
• Pay attention for a while, accept, then… let it go
• When you find your mind wander, gently bring back your
mind to pay attention to your breath

Sitting Exercise & Breathework Continue…

•At first, you might find your monkey mind is busy. Just
observe each thought as it arises for a while, accept it…
let go.
• And when your mind quietens down, your thoughts still
arise.
• Picture your thoughts and feelings as little clouds that
pass the sky above you.
• When you find your mind wander, gently bring back your mind to pay attention to your
breath
• When You Are Ready… Open your eyes gently.

What a liberation to realize that

the voice in my head is not who I am.
Who I am then?
The one who sees that
(Eckhart Tolle)

Well-done.

You have learned the Mindfulness practice.

With Warmest Regards,

Hesti Nur Lestari.

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