You may have heard the buzz around the practice of ‘mindfulness’? Its use has becomes far reaching, with schools and even governments employing its use. Its origins lie in centuries-old Buddhist meditation practices and breathing exercises.
I was sitting over a latte trying to explain what mindfulness is to a friend and have to say I found it quite difficult to describe, I thought it would help to write about it, so here goes …
Put simply, mindfulness requires us to focus on ourselves, tuning into the here and now; stilling the mind and concentrating on the present reality.
I’ve discovered it is not something just for other people; we can all use it to help us concentrate better and reduce our stress. Life can be so challenging and complex and we all experience suffering in different ways; physically, emotionally or spiritually. This can lead to a sense of disconnecting from ourselves. Mindfulness can help us to tune in and reconnect with our inner space; that might be our own subconscious or simply the ongoing internal dialogue we have.
INVITATION TO PAY ATTENTION IN THE PRESENT MOMENT
I’d like to invite you to stop what you are doing and give what is written here your full attention. For example, you could do this in a multi tasking, half hearted kind of way; whilst checking your phone, eating a sandwich or allowing your mind to wander off, OR you could read this blog mindfully.
If you’d like to try, reading with your full attention might involve:
- Pausing from anything else you are doing
- Becoming aware of the feeling to be ‘pulled’ to carry on with other activities … notice other thoughts and feelings creeping in and perhaps the need to rush.
- There may be something distracting you; a noisy environment perhaps? Allow yourself to observe how your senses are being stimulated and those thoughts and feelings as they crowd in. Try to let them go, think of them as just thoughts and sensations.
‘Mindfulness’ means ‘to remember’ or ‘to recollect’ the present moment. It can be surprisingly difficult to achieve staying in the moment for any length of time, and yet the benefits are well documented.
There is a plethora of information available on how to practice mindfulness; possibly too much to capture and keep your attention in one blog post! So I have compiled some links and book resources to help you decide an appropriate place for you to dive in, should you wish to.
PEACE, SILENCE & SOLITUDE
You might like to try a breathing exercise to help step out of the auto pilot state and reconnect with the present moment. You will need at least ten minutes but can take up to an hour if you wish:
Sit quietly, close your eyes and ‘go inside’. Allow yourself to become more aware of distractions. It is completely natural for your mind to wander, just notice this happening and take your attention back to your breathing.
Focus on the cool air coming in to your nose. You can think of your breathing as a mantra, counting up to six as your breathe in, and eleven as your breathe out (I found this quite difficult at first but learned to do it easily in a few days.)
Remember to be gentle and compassionate with yourself; being mindful takes practice and resistance is normal – humans are designed to be constantly thinking!
After a little while of focusing on your breathing you could ask yourself these questions:
- What am I thinking?
- What am I feeling?
- What is happening to my body?
- What inner sensations am I aware of?
Try to notice, acknowledge and stay with each answer.
Accept all your experiences, even the unwanted ones. You can have strong feelings but you don’t have to react.
Now gently re focus on your breathing, it is a constant in your life, always there for you, follow the breath all the way in and all the way out. Do this for a few minutes; take as long as you can.
Notice when your attention wanders and again gently bring it back to your breathing.
Feel your awareness encompass your whole body; expand your awareness so your body feels as though it is breathing.
Allow any sense of discomfort, resistance or tension. Sense the space around you, hold that sense and imagine yourself being soft and opening up (your might find it helps to visualise your favourite flower opening up and blooming).
Did you know …
One of the best ways of developing
mindfulness is to start a regular
By allowing ourselves to be still, anchored to our breathing, we learn to tune into our thoughts and feelings. In this way mindfulness can helps us to deal with negative emotions such as anger, fear & greed. It can therefore impact positively on our relationship with our inner self and others.
Mindfulness can be simply maintaining awareness in the moment, whether you are reading a blog or eating a sandwich (and if you are take notice of the taste, texture, smell and how your sandwich looks!).
I have found mindfulness most useful as a becalming tool, particularly when I’m feeling anxious or overwhelmed, it provides a welcome opportunity to stop, rushing, doing, planning etc and generally going too fast. In the stillness I am free to tune in to what is really important and make more considered decisions and that must be a good thing.
Should we be mindful of mindfulness?
Julie Myerson: how mindfulness based cognitive therapy changed my life
Coping with stress: can mindfulness help?
Loving What Is, by Byron Katie, 2002
For trauma: In an Unspoken Voice, Peter Levine, 2010
Thich Nhat Hanh – Ten Mindful Movements
Guided meditation: Guided Meditiation with Dan Siegel (Wheel of Awareness)
“Happiness is an inside job” ~ William Arthur Ward