The Journey from Knowing to Doing: Integrating a mindfulness practice
I knew about mindfulness long before I started practising it. I'd attend the occasional class or workshop, relishing in the relief it brought me, but I couldn’t seem to help myself by actually practising regularly. There was a gap between what I understood intellectually and what I could bring into my daily life. The practice made me feel better, but there was a part of me that couldn’t see that this could be a way of living, not more than a bandaid when life became too much.
It’s something I see time and again in conversations with clients and friends—so many of us are aware of the benefits of mindfulness, yet struggling with developing a regular practice. Why is that? Why do we resist something we know will help us, even when the consequences of not doing so are clear and often painful?
The Challenges of Developing a Mindfulness Practice
For me, it was a mixture of factors. Life is busy, and carving out time for meditation felt like a luxury, not a necessity. I’d tell myself, “I’ll get to it later” or “I’m too tired,” but as we know, later doesn’t always come. At the heart of this resistance was something deeper—my tendency to avoid discomfort, which is ironic because discomfort is what mindfulness now helps me navigate with more skill.
Meditation asks us to sit with ourselves, and that can feel overwhelming. We’re accustomed to the constant distraction of thoughts, to-do lists, and the external world. Stillness can bring up uncomfortable emotions, and our instinct is often to avoid that.
As psychologist and meditation teacher Tara Brach explains, our minds have a "negativity bias"—we’re wired to avoid discomfort and seek pleasure for survival reasons. However, mindfulness helps us retrain this pattern by cultivating awareness and acceptance of whatever arises in the present moment.
What the Struggle Says About the Psyche
The struggle to integrate mindfulness reflects a common theme in human psychology: resistance to change. Even though we intellectually understand the benefits of mindfulness, our psyche clings to familiar patterns—habits that may be unhelpful but feel safe because they are known. As James Clear explains in Atomic Habits, we often fall back into old habits not because they’re good for us but because they’re easy and familiar.
In the context of mindfulness, this means we may opt for zoning out with TV or scrolling on social media rather than sitting quietly with our thoughts. These distractions offer immediate comfort but do little for our long-term well-being.
How Practicing in a Group Helps Integrate Mindfulness
What finally helped me was joining a group. There’s something transformative about practising mindfulness in community with others. The collective energy helps sustain and deepen the practice in ways that solo efforts struggle to achieve.
Group meditation sessions provided accountability and a supportive environment where everyone was on a similar journey. I realised I wasn’t alone in my struggles, and the shared experience became a powerful motivator. Research supports this idea—studies have shown that social support can significantly enhance the development of new habits. In the case of mindfulness, practising with others not only keeps you committed but also allows you to share insights, struggles, and breakthroughs in a meaningful way.
Practising in a group also creates a container of trust and openness. You’re more likely to push through the resistance when you know others are holding space for you. The community becomes a mirror for your experience, helping you to feel more connected and grounded in your journey. And the social instinct to belong, gather and connect can counteract the instinct to avoid the unknown.
Additionally, regular group practice creates structure and rhythm, which are essential for building any new habit. This is particularly true for mindfulness, which thrives on consistency and routine. As you show up week after week, the practice starts to integrate into your daily life, and you begin to notice shifts—small at first, but significant over time.
Promoting Real Change Through Integration
The key to real change is integration, and that’s what a consistent mindfulness practice offers. It’s not just about knowing how to meditate or why it’s beneficial; it’s about weaving mindfulness into the fabric of daily life, so it becomes a way of being rather than something you do occasionally.
When mindfulness becomes a regular practice, you start to experience its benefits in real-time—your reactivity diminishes, your sense of clarity increases, and life feels less overwhelming, even in the midst of chaos. It’s not that challenges disappear; it’s that your capacity to meet them changes.
For me, the shift from knowing about mindfulness to integrating it through practice wasn’t instant, but the combination of group support, routine, and personal commitment made all the difference. If you’re struggling to get from knowing to doing, know that you’re not alone. Start small, join a community, and trust that with time, mindfulness will become an integrated part of your life.
Conclusion
Making the transition from knowing about mindfulness to truly integrating it into your life is a journey. It requires patience, commitment, and often the support of a community. In my own experience, practising in a group was the catalyst that finally helped me to bridge the gap between understanding the benefits of mindfulness and actually living them.
If you’ve been hesitating to start or struggling to maintain a regular practice, consider joining a class or meditation group. The accountability, shared experience, and structured support can help you move from intellectual understanding to deep, embodied practice. And once mindfulness becomes a regular part of your routine, you’ll start to experience the real, lasting change it can bring.
Check our schedule of regular classes here or book a time to discuss private sessions here.
Sources:
- Brach, T. (2012). Radical Acceptance. Bantam.
- Clear, J. (2018). Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones. Avery.
- Goleman, D., & Davidson, R. J. (2017). Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body. Avery.
- Siegel, D. J. (2007). The Mindful Brain: Reflection and Attunement in the Cultivation of Well-Being. W. W. Norton & Company.
- Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. HarperCollins.
- Davidson, R.J., & Kaszniak, A.W. (2015). Conceptual and Methodological Issues in Research on Mindfulness and Meditation. American Psychologist, 70(7), 581-592.
- Galla, B.M., & Duckworth, A.L. (2015). More than resisting temptation: Beneficial habits mediate the relationship between self-control and positive life outcomes. Journal of Personality and Social Psychology, 109(3), 508-525.