Are mindfulness and meditation religious?
No, they are not. Although mindfulness can be traced back to Buddhist teachings, you do not need to be a Buddhist or ‘spiritual person’ to practice it. Essentially, when you are mindful you are waking up to your own experience and this feels liberating and transformative, which could be described by some as a spiritual experience. Anyone can practice mindfulness.

Who can benefit by cultivating a mindfulness practice?
Everyone can benefit, regardless of age, gender, culture, etc.

Is a formal sitting meditation practice the only way to cultivate mindfulness?
No, it’s not, but it is helpful and we would encourage it. When you intentionally put time aside to sit in mindfulness meditation you are cultivating a new habit which supports your day to day ability to be mindful. Your brain is literally 

re-wiring itself as you sit! Formal practice can also be in the form of listening 

to sounds, stretching, walking or yoga. What’s important is the act of setting the intention to practice. Research shows that intentional behaviour can transform lives.

When starting with formal practice, as little as three minutes a day will help 

to ‘ease you in’. Then you work up to ten minutes, twenty, thirty or more. Research suggests that as little as 10 or 20 minutes a day can reverse many of the ill effects of stress. Experiment and find what works best for you.

Another way to cultivate mindfulness is to have an informal practice of bringing awareness to bear as often as you can in your daily life. This would include noticing your thoughts, feelings, and physical sensations, people, surroundings, etc.  Simple daily activities such as saying goodbye to your family when you leave for work can be ‘honoured’ by paying attention to them. Such activities become ‘anchors’ that remind you to be mindful, especially when you get caught up in busyness and distraction.

How can I start a mindfulness meditation practice?
First set an intention to be mindful.  You don’t need any special equipment.  You might sit in the morning just after you wake up, or last thing at night. Research shows that even ten minutes a day can be beneficial.

When you practice, accept that you will be distracted.  This is totally normal, just part of the human experience. Your ‘job’ is to notice when you become distracted (by thoughts, sounds or whatever) and then bring your attention back to whatever you are using as a mindful object (the breath, for example).

Try not to judge yourself for losing concentration; remember that we are also learning to meet our experience with non-judgement and curiosity. And remember that each time you remember to bring your attention back from what has distracted it, you’re training your brain.  The act of returning to your awareness is the practice.