Mindfulness is an ancient Buddhist practice which has great relevance for our present-day lives.
Mindfulness is a very simple concept. Mindfulness means paying attention in a
particular way: on purpose, in the present moment, and non-judgementally.
This increases awareness, clarity and acceptance of our present-moment
reality.
Mindfulness
does not conflict with any beliefs or tradition, whether religious
or scientific. It is simply a practical way to be more in touch with the
fullness of our being through a process of self-observation,
self-inquiry, and mindful action.
Mindfulness provides a
simple but powerful route for getting ourselves back into touch with
our own wisdom and vitality. It is a way to take charge of the direction and
quality of our own lives, including our relationships within the family, our
relationship to work, and to the larger world and planet, and most
fundamentally, our relationship with ourself as a person.
Mindfulness Based Stress
Reduction (MBSR) was developed by Jon Kabat-Zinn (1996), and Mindfulness Based
Cognitive Therapy (MBCT) has also been developed (Segal, Williams & Teasdale
2002) with the aim of reducing relapse and recurrence for those who are
vulnerable to episodes of depression. There is a body of evidence to show that
MBSR is effective in a wide variety of stress-related conditions, and that MBCT
is effective in reducing the frequency and severity of relapse following
depression.
People who have completed
Kabat-Zinn’s MBSR programme report:
•Lasting decreases
in physical and psychological symptoms
•An increased
ability to relax
•Reductions in pain
levels and an enhanced ability to cope with pain that may not go away
•Greater energy and
enthusiasm for life
•Improved
self-esteem
•An ability to cope
more effectively with both short and long-term stressful situations.
Automatic Pilot
In a car, we can sometimes
drive for miles on “automatic pilot”, without really being aware of what we are
doing. In the same way, we may not be really “present”, moment-by-moment, for
much of our lives: We can often be “miles away” without knowing it.
On automatic pilot, we are
more likely to have our “buttons pressed”: Events around us and thoughts,
feelings and sensations in the mind (of which we may be only dimly aware) can
trigger old habits of thinking that are often unhelpful and may lead to
worsening mood.
By becoming more aware of
our thoughts, feelings, and body sensations, from moment to moment, we give
ourselves the possibility of greater freedom and choice; we do not have to go
into the same old “mental ruts” that may have caused problems in the past.
The aim of
Mindfulness Based Cognitive Therapy is to increase
awareness so that we can respond to situations with choice. (Segal, Williams and Teasdale
2002)
Using mindfulness
to cope with negative experiences (thoughts, feelings, events)
As we become more
practised at using mindfulness for breathing, body sensations and routine daily
activities, so we can then learn to be mindful of our thoughts and feelings, to
become observers, and subsequently more accepting. This results in less
distressing feelings, and increases our level of functioning and ability to
enjoy our lives.
With mindfulness,
even the most disturbing sensations, feelings, thoughts, and experiences, can be
viewed from a wider perspective as passing events in the mind, rather than as
"us", or as necessarily true. By simply being present in this way, you
support your own deep healing (Brantley 2003).
When we are more
practiced in using mindfulness, we can use it even in times of intense distress,
by becoming mindful of the actual experience as an objective observer, using
mindful breathing and concentrating attention on breathing with the body's
experience, listening to the distressing thoughts mindfully, recognising them as
merely thoughts, breathing with them, allowing them to happen without believing
them or arguing with them. If thoughts are too strong or loud, then we can
move attention to our breath, the body, or to sounds in the environment.
We can use kindness and compassion for ourselves and for the elements of the
body and mind's experience. "May I be filled with peace and ease. May I be
safe" (Brantley 2003).
Jon Kabat-Zinn uses
the example of waves to help explain mindfulness. Think of your mind as
the surface of a lake or an ocean. There are always waves on the water,
sometimes big, sometimes small, sometimes almost imperceptible. The
water's waves are churned up by winds, which come and go and vary in direction
and intensity, just as do the winds of stress and change in our lives, which
stir up waves in our mind. It's possible to find shelter from much of the
wind that agitates the mind. Whatever we might do to prevent them, the
winds of life and of the mind will blow, do what we may.
"You can't stop the waves, but
you can learn to surf" (Kabat-Zinn 2004).
Mindful Breathing
The primary
focus in Mindfulness Meditation is
the breathing. However, the primary goal is a
calm, non-judging awareness, allowing thoughts and feelings to come and go
without getting caught up in them. This creates calmness and acceptance.
Sit comfortably, with
your eyes closed and your spine reasonably straight.
Direct your attention
to your breathing.
When thoughts,
emotions, physical feelings or external sounds occur, simply accept them,
giving them the space to come and go without judging or getting involved with
them.
When you notice that
your attention has drifted off and becoming caught up
in thoughts or feelings,
simply note that the attention has drifted, and then gently bring
the attention back to your breathing.
It's ok and natural for thoughts to arise, and for
your attention to follow them. No matter how many times this happens, just keep
bringing your attention back to your breathing.
Breathing Meditation
1
(Kabat-Zinn 1996)
Assume a comfortable
posture lying on your back or sitting. If you are sitting, keep the spine
straight and let your shoulders drop.
Close your eyes if it
feels comfortable.
Bring your attention to
your belly, feeling it rise or expand gently on the inbreath and fall or recede
on the outbreath.
Keep your focus on the
breathing, “being with” each inbreath for its full duration and with each
outbreath for its full duration, as if you were riding the waves of your own
breathing.
Every time you notice that
your mind has wandered off the breath, notice what it was that took you away and
then gently bring your attention back to your belly and the feeling of the
breath coming in and out.
If your mind wanders away
from the breath a thousand times, then your “job” is simply to bring it back to
the breath every time, no matter what it becomes preoccupied with.
Practice this exercise
for fifteen minutes at a convenient time every day, whether you feel like it or
not, for one week and see how it feels to incorporate a disciplined meditation
practice into your life. Be aware of how it feels to spend some time each day
just being with your breath without having to do anything.
Breathing Meditation 2 (Kabat-Zinn 1996)
Tune into your breathing
at different times during the day, feeling the belly go through one or two
risings and fallings.
Become aware of your
thoughts and feelings at these moments, just observing them without judging them
or yourself.
At the same time, be
aware of any changes in the way you are seeing things and feeling about
yourself.
The Mindful Way through Depression: Freeing yourself from chronic
unhappiness. (Mindfulness Based
Cognitive Therapy). Includes CD "Guided Meditation Practices" with guided
mindfulness meditations, including the Body Scan, Mindful Standing Yoga,
Mindfulness of the Breath, Mindfulness of the Breath and Body, Mindfulness
of Sounds and Thoughts, and The Breathing Space.
