Mindfulness of Change: Finding Your Flow

Self-Healing Heart Chakra Meditation. The woman is sitting in Lotus position with her right hand on the heart chakra and left palm open in a receiving gesture—self-Care Practice at Home.

Many years ago, a longtime student asked Suzuki Roshi (author of the seminal book Zen Mind, Beginner’s Mind) to sum up Zen practice in a single sentence. His answer was, “Everything changes.” Transition is not only a part of life; it is the nature of life itself. Practicing mindfulness of change can help us learn how to navigate this truth.

If we reflect on our lives, we can easily see the truth of change. Last summer, I—and many others—saw the Barbie film. It was a fun romp to watch, but it also reminded me of how important my Barbies (and my trolls) were in my early life. Where are they now? I barely batted an eye when my mother told me she’d given them away. 

In college, an active social life (read: partying) was super important to me. Sometimes, I wonder who that person was who inhabited this body during that time. It’s not that I regret those years; it’s just that it’s so far from where my priorities lie these days.


mindfulness concept vector isolated doodle sketch line- mindfulness and change concept

We can all reflect on the many phases in our lives to help us understand the truth of change at a macro level. Practicing mindfulness of change can give us an intimate view of the process of change happening literally all the time. When we look closely, we can see that everything is changing constantly. There is not a single moment that passes that is the same as the previous one or the next one.

Tuning into the flow of change can help us understand one of the late Vietnamese Zen masters, Thich Nhat Hanh’s, most profound teachings: “Birth and death are only notions. They are not real. The Buddha taught that there is no birth; there is no death; there is no coming; there is no going; there is no same; there is no different; there is no permanent self, there is no annihilation. We only think there is.”

I won’t pretend to be able to explain this teaching. It’s something I’ve been trying to understand for many years—the continuity of life within the flow of change. But understanding this concept, I believe, is key to living our lives with equanimity amidst the inevitable changes we will go through in our lives. Practicing mindfulness of change can help us navigate transitions—pleasant and unpleasant—we all experience.


Group of active senior people practicing yoga in community center practicing meditation & mindfulness

  1. Sit in a comfortable position. You can sit on a meditation cushion, or if sitting on the floor is uncomfortable, feel free to sit in a chair.
  2. Settle back in your body. Close your eyes gently and allow them to relax back into their sockets.
  3. Now, open your sense of hearing. Be aware of the sounds arising in your environment and, perhaps, within your body. Relax back and allow sound to come to you. There’s no need to reach out for it; it’s coming to you anyway. Be aware of how the sounds arise, change, and pass away. Continue this practice for a few minutes.
  4. Now, become aware of bodily sensations—sensations of contact with what you’re sitting on, sensations of temperature, sensations of pulsing or vibration, sensations of breathing. Feel your body as a whole, tuning into the flow of sensations—seeing, hearing, smelling, tasting, touching. When thoughts arise, are there physical sensations that accompany them?
  5. Become aware of how these sensations are changing from moment to moment. So rather than simply labeling the sensations you’re feeling, relax into the flow of change from one moment to the next.
  6. Thoughts will come. That’s okay. When you notice that you’re lost in thought, redirect your awareness back to the flow of sensation. What do you feel when you let go of the thought?


Several years ago, while I was on retreat, author/mindfulness teacher Joseph Goldstein offered a practice I found to be a profound doorway to the awareness of mindfulness of change. In mindfulness practice, we’re often reminded that there really is only this moment. Past is past; future has not yet happened. Neither exists in reality. Past and future exist only as thoughts in this moment.

So we’re invited to let go of the past and the future. But Joseph took it a bit further and suggested that we explore letting go of the present as well. So, while you’re practicing meditation, set an intention to let go of each moment as it arises.

Reprinted with permission from Charlotte Bell/Hugger Mugger Yoga Products.
Charlotte Bell writer

Charlotte Bell began practicing yoga in 1982 and began teaching in 1986. She was certified by B.K.S. Iyengar in 1989 following a trip to Pune. In 1986, she began practicing Insight Meditation with her mentors Pujari and Abhilasha Keays. Her asana classes blend mindfulness with physical movement. Charlotte writes a column for Catalyst Magazine and serves as editor for Yoga U Online. She is the author of two books: Mindful Yoga, Mindful Life, and Yoga for Meditators, both published by Rodmell Press. She also edits Hugger Mugger Yoga Products’ blog and is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, she plays oboe and English horn in the Salt Lake Symphony and the folk sextet Red Rock Rondo whose 2010 PBS music special won two Emmys.

Recent articles


Upcoming courses


Yoga for
every body

How to Avoid the Top 3 Pitfalls of Forward Bends

With Julie Gudmedstad

Recent articles


Sorry, You have reached your
monthly limit of views

To access, join us for a free 7-day membership trial to support expanding the Pose Library resources to the yoga community.

Sign up for a FREE 7-day trial