In my mid-20s, I had my sights set on becoming a world champion. But while I was winning some events, I was very inconsistent. In the end, it was losing that became my catalyst for taking up mindfulness and meditation, and I attribute my sixth and seventh world titles to those skills. Here are some lessons I’ve learned along the way.
Layne Beachley: Practising mindfulness in unexpected places
ARTICLE
20 April 2023
5 mins read
5 mins read
Layne Beachley's flexible, no-nonsense approach to mindfulness has been the cornerstone of her sustained success and self-empowerment. Here, she busts a few common myths and shares some unexpected ways you can practise mindfulness every day.
Common myths about mindfulness
“Mindfulness and meditation are the same”
For me, meditation is all about dedicating moments of time for stillness and acceptance, whereas mindfulness comes down to being aware of what's happening in the moment, right here, right now.
For me, meditation is all about dedicating moments of time for stillness and acceptance, whereas mindfulness comes down to being aware of what's happening in the moment, right here, right now.
Meditation > acceptance
Mindfulness > awareness
“You have to clear your mind”
Many people assume you’ve got to appear Zen, sit completely still and clear your mind of all thoughts to be mindful. But trying to clear your mind is like telling your heart to stop beating – you’re setting yourself up for failure.
“You’re doing it wrong”
This confusion about a 'correct’ way to practise mindfulness comes from a lack of education. Trust your own mind and body a bit more, instead of relying on ‘experts’ on the internet to tell you what you should be doing and feeling.
My moments of mindfulness
Everyone has a different experience when it comes to mindfulness.
I embrace mindfulness every day when I enter the ocean. I'm mindful of which board I want to take, of how the sand feels under my feet, and how the ocean feels when it brushes over my skin. When I take that first dive under the water, my whole body exhales, and I'm very mindful of how it makes me feel in that moment.
Naturally, my mind will rush off into thoughts or goals or aspirations for the day. But then, other little moments will come along. From noticing the fish swimming around me, to having a conversation, to drinking a glass of water, mindfulness is being immersed in my environment and appreciating those little moments along the way.
Unexpected places to practise mindfulness
The best part about mindfulness is, you don’t have to make time for it – just use the time you have. Here are some of the many small ways you can incorporate mindfulness into your daily routine.
Brushing your teeth
One of the most effective ways to be mindful is to do something that makes you feel uncomfortable. Every morning, I brush my teeth with my non-dominant hand, which forces me to be fully present in that moment – because I'll end up brushing my nose if I’m not mindful!
Having a conversation
Often when we're talking to someone, we tend to start solving their problems or finishing their sentences in our head. You can practise mindfulness and social connection in any conversation by committing to active listening – rather than thinking of the next thing you want to say. Seek to understand before being understood.
Cooking and eating
The kitchen is a great place to practice mindfulness and concentrate on the task at hand (especially if you're holding a sharp utensil). Eating is also something we tend to do on autopilot while watching TV, sitting on our phones or at our desk. Cooking and eating without distractions not only provides opportunities for awareness, it also helps us to be more mindful of how we're fuelling our bodies.
Commuting
If you catch public transport often, you’ll know that most people spend the whole trip looking down at their phones. On your next commute, commit to looking out the window and being mindful of what you see. Or, if you're walking to work, pay attention to the route you're taking, the people walking past, or the colour of the trees. Even if you’ve taken that route a million times, you can notice little differences every day.
Maintaining mindfulness: tips from Awake Academy™
My self-empowerment platform, Awake Academy, aims to help people develop a positive mindset by becoming more centred, connected and confident. In the Own Your Truth course, we go through a toolkit of all the mindfulness and meditation activities I've utilised throughout my career, that help me maintain a sense of perspective and balance in life.
Here are some of those small strategies that can help you maintain your own mindfulness practice.
Be realistic with your expectations
We tend to lose sight of the most important things when we're at our busiest, but it's in those moments that a consistent mindfulness practice is most useful. In the course, I help people measure their expectations around mindfulness and commit to doing small, beneficial things, rather than making big life changes.
Build your own toolkit
Every day is different, and the mindfulness technique you did yesterday may not work for you today. Building yourself a kit of different tools to keep coming back to helps you maintain your momentum. These might be anything from mantras, to breathing exercises, drawing, colouring in, or guided meditations.
Make use of small moments
Your daily practice doesn't have to be carved out in stone. If you find yourself with a spare 5 minutes between meetings, waiting for the kettle to boil or sitting on a bus, you can take that time back and give yourself a little moment of mindfulness.
Practise, not perfect
Have you ever tried something new, only to give up because it didn't click after the first go? This ‘all or nothing’ mindset kicks in when we assume something’s not working. Instead, take small mindful moments (even 5 minutes a day) and then reflect on how those moments made you feel. The inspiration to keep going comes from seeing progress in even the smallest steps. All or Something!
Staff Writer
Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.
Disclaimer:
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circumstances.
Share
This inspirational content is brought to you by AIA Vitality
AIA Vitality is a science-backed program that helps you learn more about your health,
offers ways to improve it and motivates you with rewards along the way.
offers ways to improve it and motivates you with rewards along the way.
