Mindfulness for the Blind? It is up to you

Anyone following the latest medical research for back pain to common interventional strategies for Post Traumatic Stress hears about mindfulness practices. Some may involve spending five minutes and focusing on your breath, through apps like 3 Minute Mindfulness, the VA’s PTSD Coach, or the Breathe function on an Apple Watch. More complex strategies integrate yoga practices, which are made accessible for the blind through Blind Alive’s Eyes Free Fitness programs. In its simplest form, mindfulness practice is nothing more than anything enabling you to ground yourself in the present moment. There is no right or wrong way to incorporate mindfulness into your life, just as there is no right or wrong practice methods.

On a personal level, I found it difficult to even contemplate a plan for a regular  mindfulness routine. The initial struggles stemmed largely from believing mindfulness is that thing zen masters do in the full lotus position while surrounded by a completely still environment where they reach into the inner depths of their being. Well, this mystical belief set me up for failure before even starting off. First off, I did not know what the full or even half lotus position looked like due to the lack of verbal descriptions in Youtube videos and books. Secondly, no part of my life or household remains silent or still for more than five minutes. Finally, what does it mean and how does one even reach deeply into their deepest aspects of their soul or consciousness.

After reviewing the below materials did I finally devise my own definition for mindfulness and how to achieve it. This should be everyone’s first goal, define mindfulness for your self, and what it will look like. Develop a place where you will practice and a regular time(s) during the day which you will attempt your version of mindfulness. Finally, accept that you may stumble at first or struggle to clear your mind, but this is perfectly normal and actually is part of the practice.

So what is mindfulness to me? Well its a period during the day when I attempt to be in the present and allow my mind to enjoy the moment. I sometimes do this under a window in my office on the bus or in the car, when waking up or trying to go to sleep, or while out for a walk or run. During this period, I generally focus on my breathing through a routine known as a square, where you breathe in for five seconds, hold the breath for five seconds, let the breath out for five seconds, and hold for five seconds. The time period is up to the individual, just as long as the ratio is even. While breathing I  focus on each breath and smile, allowing any thought to enter my mind and let it go. Imagery is not necessary, just the ability to focus on the simple act of breathing and your smile. Now there are other breathing patterns, but the ultimate thing to remember is focus on your breathing. Notice there is no mentioning of sitting position, since any comfortable position will work. Sitting upright in a chair, lying on your back, or even in the full lotus position, the key thing to remember is comfort. If you are not comfortable, then how can you turn your attention towards your breath?

When walking or running, breathing methods do not really work, so I focus on my stride, feeling the ground beneath my feet, sense what my guide dog is trying to tell me, and listen to the environment around me. Once again it is important to keep your mind on the present moment and what is around you. It can and will wander to something else, so let it go and then bring it back. Best part of practicing mindfulness while walking stems from all of our orientation and mobility training through blind rehab. Notice how the routine requires you to do nothing more than focus on your surroundings to ground yourself n the moment. We do this precise actions to orientate ourselves, so you already know one mindfulness method without a mystic guide.


Mindfulness might be found throughout all bookstores and libraries, making it difficult to recommend a particular title. Since this is a blindness related review, I will focus on those items found in the National Library Service BARD program.

The miracle of mindfulness: a manual on meditation DB44957, by Thích Nhất Hạnh

Thich Nhat Hanh writes on meditation and mindfulness in one of the most straight forwards and realistic ways. His status as a venerated Buddhist monk provides a level of credibility unmatched by most of the other authors writing on the subject. He understands the everyday person may only possess a couple of moments to practice, so his insight targets how to introduce mindfulness into daily situations.

Wherever you go, there you are: mindfulness meditation in everyday life DB64586, by Jon Kabat-Zinn

Before stumbling upon Thich Nhat Hanh, Jon introduced me to the world of mindfulness in realistic ways. The title captures the fundamental purpose of mindfulness, focus on where you are now, not in the past or in the future, but in the present moment. 

Other Writings by Thich Nhat Hanh

  • How to relax DB84150,
  • Silence: the power of quiet in a world full of noise DB80777

Thich Nhat Hanh captures the wonderful essence of mindfulness in two quick reads. Like his other published works, he addresses how to incorporate mindfulness into daily life. There is no need for guided imagery audio or cliche meditation music here, since everything you need to practice mindfulness resides in you.

So you want to be a Jedi?: Star wars : the empire strikes back DB83214, by Adam Gidwitz

Surprisingly this remake of the Empires Strikes Back from Star Wars nicely portrays mindfulness in a simple easily understandable method. Each chapter starts with a brief method which Luke must practice to gain control over the force, and then uses it in the storyline.

iPhone or iPad Solutions

Just like Apple stated in their older iPhone ads, there is an app for that. With mindfulness, you definitely have a wide range to select from. Unfortunately its difficult to identify one that is fully accessible with Voice Over. In my searching, only two stand out from the pack.

3 Minute Mindfulness

This app targets breathing and developing a routine for mindfulness. It is completely accessible with Voice Over and utilizes both a real voice and chime to indicate what you should be doing. Though the title states 3 minutes, it can by customized for shorter or longer sessions.


Youtube possesses many videos on mindfulness. I am including it here, since you can search and find the one that fits your style. Just make sue to favorite it or save it so you can jump back to it.

Apple Watch

Since Apple updated the Watch OS to 3.0, my favorite app is Breathe. Through the haptic feedback engine, the Apple Watch will tap you on your wrist to indicate time to breathe in or out. The downfall is you need to be rather still.

Final Thoughts

Take the time to personalize mindfulness to fit your life. We each venture down this path for our own reasons following our own paths. No Sage, Yogi, or Zen Master knows why or how mindfulness may be successful in your life. Only you can define the rationale and methods which mindfulness may benefit your life.