I am aware that some consider ‘Mindfulness’ practices to fit under Buddhist or Hindu banners. Any Google search will affirm this! However, I sincerely believe that these practices have considerable benefits for all people, so I ask readers of different religious persuasions not to ‘throw the baby out with the bath water’. Let’s have a look …
Mindfulness is clearly explained by psychologist Russ Harris:
What is Mindfulness?
Mindfulness is a hot topic in Western psychology and is increasingly recognised as an effective way to reduce stress, increase self-awareness, enhance emotional intelligence, and effectively handle painful thoughts and feelings.
Although mindfulness has only recently been embraced by Western psychology, it is an ancient practice found in a wide range of Eastern philosophies, including Buddhism, Taoism and Yoga. Mindfulness involves becoming consciously aware of your here-and-now experience with openness, interest and receptiveness. Jon Kabat-Zinn, a world authority on the use of mindfulness training in the management of clinical problems, defines it as: “Paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”
Mindfulness is about waking up, connecting with ourselves, and appreciating the fullness of each moment of life. Kabat-Zinn calls it, “The art of conscious living.” It is a profound way to enhance psychological and emotional resilience, and increase life satisfaction.
These observations are worthy of repetition … Mindfulness is about waking up, enhancing psychological and emotional resilience and increasing life satisfaction. I want that!
Allow me to borrow again from Russ Harris as he states the benefits of mindfulness.
Practising mindfulness helps you:
- to be fully present, here and now
- to experience unpleasant thoughts and feelings safely
- to become aware of what you’re avoiding
- to become more connected to yourself, to others and to the world around you
- to increase self-awareness
- to become less disturbed by and less reactive to unpleasant experiences
- to learn the distinction between you and your thoughts
- to have more direct contact with the world, rather than living through your thoughts
- to learn that everything changes; that thoughts and feelings come and go like the weather
- to have more balance, less emotional volatility
- to experience more calm and peacefulness
- to develop self-acceptance and self-compassion
As we achieve the above we naturally self soothe and let air out of our balloon.
A full review of how to practice mindfulness is beyond the scope of this blog, but I will list several mindfulness activities from the Black-Dog Institute used in the treatment of depression. They can be used in any situation.
One Minute Exercise:
Sit in front of a clock or watch so that you can time the passing of one minute. Your task is to focus your entire attention on your breathing, and nothing else, for the minute. Have a go – do it now.
Mindful Walking:
As you walk, use the same principle and concentrate on the feel of the ground under your feet and your breathing while you walk. Just observe what’s around you as you walk, staying IN THE PRESENT. Let your other thoughts go … Just look at the sky, the view, the other walkers. Feel the wind, the temperature on your skin. Enjoy the moment.
(Adapted from mindfulness exercises in Elliston, P. Mindfulness in Medicine and Everyday Life. British Medical Journal, Career. http://www.blackdoginstitute.org.au).
Let’s review:
Remember – the context of this blog is self soothing and the key is CONTROL. When in a position of being angry or even enraged, the best option is to take control before responding. Mindfulness gives us the ‘space’ to self-regulate, to gain perspective, to let air out of our balloon, so that we don’t simply react and further damage our relationships. Once we have self soothed, we can converse from the ‘best of us’ and not react, which often involves the ‘worst of us’.
The only way to know if this works for you is to try it. Give it a go and let me know if it works for you …
Andy P
11/07/2013
Although mindfulness is often associated with Eastern philosophies, it also has roots in the Catholic meditative traditions, and going right back, was practised by some ancient Jewish traditions!
05/08/2013
I’ll apply this idea…… It can be fun!
27/10/2013
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