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.
Animals and young children
are very good at being mindful, in this present moment. 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". Children on the other hand, will
notice the ants or other crawlies.
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.
Being mindful helps us to
train our attention. Our minds wander about 50% of the time, but every time we
practise being mindful, we are exercising our attention "muscle" and becoming
mentally fitter. We can take more control over our focus of attention, and
choose what we focus on...rather than passively allowing our attention to be
dominated by that which distresses us and takes us away from the present moment.
Mindfulness might simply be
described as choosing and learning to control our focus of attention,
and being open, curious and flexible.
Bill Murray describes mindfulness as being "alert and
available".
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.
We can't be "mindful" all the time.
Dogs and young children are naturally much better at it than we are! Research
tells us that our minds wander at least 50% of the time. It's ok for
minds to wander, but it is helpful to be able to notice e.g. when the mind
wanders onto things that aren't so helpful, and then to choose
our focus, even for a short time.
Mindful Activity
When I washed the dishes each evening, I tended to be "in my head" as I was
doing it, thinking about
what I had to do, what I did earlier in the day, worrying about future events,
or regretful thoughts about the past. I heard my young daughter say "Listen to
those bubbles Mummy. They're fun!" She reminded me often to be more mindful.
Washing up has become 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.
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