Mindfulness
Mindfulness is a key in multiple popular, science backed and effective therapies, as well as being it's own therapeutic, emotionally and mentally helpful (and pain and physical conditions]:
Importantly, the goal of mindfulness is not to achieve any state or absence of thought, but to cultivate an awareness of whatever is happening in the present moment. Mindfulness is a main tenant at the center of many (perhaps most) of the Therapeutic Models, as this awareness can bring insight, clarity, and a deeper understanding of one's life.
Mindfulness is: The Practice, unattached from outcome or striving, of noticing the full experience of the present moment, because we (over time) begin a pattern, new neural pathways, that create a way to bring our attention back to NOW, once we notice we’ve drifted.
Mindfulness is a key in multiple popular, science backed and effective therapies, as well as being it's own therapeutic, emotionally and mentally helpful (and pain and physical conditions]:
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1. A Common Definition of Mindfulness is the awareness that arises from paying attention, on purpose, in the present moment, non-judgmentally.
Overcoming Common Obstacles: (Process/suggestions under each obstacle)
• I don't have time, am too busy, too overwhelmed: Perhaps you have heard the common response of then it’s even more important to carve out time. The point is, if you’d like to train your mind to come into the present moment, where we are, and not deal with anxieties about the future, and regret, self-pity, depression from what’s happened.
o Setting aside regular times for mindfulness practice.
• Doubt: Healing often has the patterns of our experience for a little while, and sometimes we give up without trying. It is different if you have made the commitment, tried it for enough time that it may have the chance to offer relief and self-compassion.
o Trusting the process and one's own experiences.
• Drowsiness: (Admittedly, if you fall asleep while practicing mindfulness as a meditative experience, you won’t be the first.)
o Adjusting posture, opening eyes, or standing up during meditation.
• Distraction: The point is to practice what happens when we become distracted, especially by our own, negatively distorted thoughts much or most of the time.
o Gently returning attention to the object of meditation (e.g., breath, body).
• Aversion or Attachment: Mindfulness has no attachment to outcome, as it is the Practice that Creates a 'being' Mindful.
o Recognizing these feelings and returning to the present moment without judgment.
• Awareness of Breath: *Breath, while often used as an anchor in mindfulness (along with other other modalities), it CAN create a lack of safety, if we notice that we can't catch our breath, or even think something similar, that makes the breath use not ideal.
o Using the breath as an anchor to the present moment, especially during challenging situations.
2. Seven Attitudinal Foundations of Mindfulness Practice, from JKZ:
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Non-Judging: Observing your experience without labeling it as good or bad.
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Patience: Understanding and accepting that things must unfold in their own time.
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Beginner’s Mind: Seeing things with a fresh perspective, as if for the first time.
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Trust: Trusting in yourself and your intuition.
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Non-Striving: Acting without trying to get anywhere other than where you are in the present moment.
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Acceptance: Seeing things as they actually are in the present.
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Letting Go: Releasing attachment to thoughts, feelings, and situations.
3. Mindfulness Practices: (examples)
• Body Scan Meditation: A systematic way of focusing attention on various parts of the body, from the toes to the head.
• Sitting Meditation: Observing thoughts, feelings, and bodily sensations while sitting quietly.
• Walking Meditation: Being mindful of the experience of walking, including the sensations in the feet and legs, and the rhythm of breathing.
• Loving-kindness (Metta) Meditation: Cultivating feelings of goodwill and kindness towards oneself and others.
2. Seven Attitudinal Foundations of Mindfulness Practice, from JKZ:
-
Non-Judging: Observing your experience without labeling it as good or bad.
-
Patience: Understanding and accepting that things must unfold in their own time.
-
Beginner’s Mind: Seeing things with a fresh perspective, as if for the first time.
-
Trust: Trusting in yourself and your intuition.
-
Non-Striving: Acting without trying to get anywhere other than where you are in the present moment.
-
Acceptance: Seeing things as they actually are in the present.
-
Letting Go: Releasing attachment to thoughts, feelings, and situations.
2. Seven Attitudinal Foundations of Mindfulness Practice, from JKZ:
-
Non-Judging: Observing your experience without labeling it as good or bad.
-
Patience: Understanding and accepting that things must unfold in their own time.
-
Beginner’s Mind: Seeing things with a fresh perspective, as if for the first time.
-
Trust: Trusting in yourself and your intuition.
-
Non-Striving: Acting without trying to get anywhere other than where you are in the present moment.
-
Acceptance: Seeing things as they actually are in the present.
-
Letting Go: Releasing attachment to thoughts, feelings, and situations.
1. A generally agreed upon definition, is Mindfulness is the practice of paying attention, nonjudgementally, in the present moment.
3. Mindfulness Practices: (examples)
-
Body Scan Meditation: A systematic way of focusing attention on various parts of the body, from the toes to the head.
-
Sitting Meditation: Observing thoughts, feelings, and bodily sensations while sitting quietly.
-
Walking Meditation: Being mindful of the experience of walking, including the sensations in the feet and legs, and the rhythm of breathing.
-
Loving-kindness (Metta) Meditation: Cultivating feelings of goodwill and kindness towards oneself and others.
