A guide to Mindfulness Courtesy of Jon Kabat-Zinn (from getselfhelp.co.uk)

Mindfulness

                                                                                                        Jon Kabat-Zinn

What is Mindfulness?

Mindfulness is an ancient Buddhist practice which is very relevant for life today. 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, religious, cultural or scientific.  It is simply a practical way to notice thoughts, physical sensations, sights, sounds, smells - anything we might not normally notice.  The actual skills might be simple, but because it is so different to how our minds normally behave, it takes a lot of practice.

I might go out into the garden and as I look around, I think "that grass really needs cutting, and that vegetable patch looks very untidy".  My young daughter on the other hand, will call over excitedly, "Mummy - come and look at this ant!"  Mindfulness can simply be noticing what we don't normally notice, because our heads are too busy in the future or in the past - thinking about what we need to do, or going over what we have done. 

Mindfulness might simply be described as choosing and learning to control our focus of attention.

The Visitor - Mindfulness Exercise

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.

Mindful Activity

When I wash the dishes each evening, I tend to be "in my head" as I'm doing it, thinking about what I have to do, what I've done earlier in the day, worrying about future events, or regretful thoughts about the past.  Again, my young daughter comes along.  "Listen to those bubbles Mummy. They're fun!"  She reminds me often to be more mindful.  Washing up is becoming a routine (practice of) mindful activity for me. I notice the temperature of the water and how it feels on my skin, the texture of the bubbles on my skin, and yes, I can hear the bubbles as they softly pop continually.    The sounds of the water as I take out and put dishes into the water.  The smoothness of the plates, and the texture of the sponge. Just noticing what I might not normally notice.

A mindful walk brings new pleasures. Walking is something most of us do at some time during the day.  We can practice, even if only for a couple of minutes at a time, mindful walking.  Rather than be "in our heads", we can look around and notice what we see, hear, sense.  We might notice the sensations in our own body just through the act of walking.  Noticing the sensations and movement of our feet, legs, arms, head and body as we take each step.  Noticing our breathing.  Thoughts will continuously intrude, but we can just notice them, and then bring our attention back to our walking.

The more we practice, perhaps the more, initially at least, we will notice those thoughts intruding, and that's ok.  The only aim of mindful activity is to continually bring our attention back to the activity, noticing those sensations, from outside and within us.

Mindful Breathing

The primary focus in Mindfulness Meditation is the breathing. However, the primary goal is acalm, non-judging awareness, allowing thoughts and feelings to come and go without getting caught up in them. This creates calmness and acceptance.

1. Sit comfortably, with your eyes closed and your spine reasonably straight.
2. Direct your attention to your breathing.
3. 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.
4. When you notice that your attention has drifted off and becoming caught up in thoughts or feelings, simplynote 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.