Tag Archives: Meditation

Mindfulness: What is it?

Mindfulness has been an increasingly popular topic of research and is incorporated in many of the “third-wave” cognitive-behavioral therapies. There are both mental and physical benefits to mindfulness (including happiness), which I will describe in the following posts. Today’s post will focus on what mindfulness is and give you a primer on how to start your mindfulness practice.

So what exactly is mindfulness? There are a few different definitions:

  • “Bringing one’s complete attention to the present experience on a moment-to-moment basis.” (Marlatt & Kristeller)
  • “Paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally” (Kabat-Zinn).
  • “Consciously bringing awareness to your here-and-now experience, with openness, interest and receptiveness.” (Russ Harris, 2007)

Simply put, there are three basic steps to mindfulness.

Mindfulness in 3 steps

An important point to remember about mindfulness is that you take a non-judgmental approach to it. I’ve heard a lot of people say things like, “I can’t do it right,” “My thoughts are still there,” or “I keep getting distracted.” That’s okay!! The key to mindfulness is noticing, paying particular attention to your experience. If you’re noticing that you’re getting distracted- you’re being mindful! If you notice that you’re having XYZ thoughts- you’re being mindful! Especially for beginners, this is exactly what being mindful is all about: learning to slow down and just notice your experiences.

When you feel more comfortable with doing the more “basic” mindfulness exercises, you can start doing specific mindfulness meditative practices that guide you in letting thoughts go, breathing into your experiences, or focusing on the breath, and so forth. I’ve listed some resources below. Next time, I’ll focus on the benefits of mindfulness and exercise and physical health.

Infographic: What is Mindfulness Meditation? .... You're supposed to meditate at the beginning and end of each yoga class too.

I’ve personally found mindfulness to be helpful in my life. While I can’t scientifically prove it, I like to think that my mindfulness practice helped me to control my blood pressure (along with other stress-reduction and diet changes, of courses). After mindfulness meditation practices, I feel invigorated, more awake, and refreshed. It also has helped my to improve my running, as I’ve been more mindful about my breath and my running form.

Have you practiced mindfulness before? How has it been helpful?

Resources:

Guided Mindfulness Exercises

If not happiness, then what?

In my last post, I wrote about the elusive chase of happiness and the cost of staying stuck in the chase. So if happiness is not the (only) end goal, what is? One end goal that I propose is compassion (including self-compassion).

What is compassion? The word compassion literally means “to suffer with.” According to Dr. Kristin Neff, a self-compassion researcher and expert, compassion is comprised of mindfulness (i.e., noticing that others are suffering), feeling “warmth, caring, and the desire to help the suffering person in some way,” offering kindness and nonjudgmental attitudes, and understanding that suffering is a ubiquitous human experience. Self-compassion is comprised of the same elements, but directed towards the self: noticing that you’re experiencing something difficult, saying or doing kind things for yourself, and knowing that you’re not alone in your struggles.

It’s not easy to be compassionate towards ourselves, for a variety of reasons. Maybe you’ve been told all your life that you’re not good enough, not pretty enough, not X enough. Maybe you’ve made mistakes in the past and can’t or won’t forgive yourself. Whatever the reason, non-compassion can lead to, at the very worst case scenario, self-destruction (e.g., not taking care of your body, letting others take advantage of you, substance abuse, etc).

So how do you start treating yourself with compassion? One way is to start practicing mindfulness, as mindfulness is one of the elements to compassion. What exactly is mindfulness? It is a nonjudgmental awareness of what is happening in the here and now- so focusing on your present moment experiences, without judgment. Start by spending a few minutes each day being mindful, then build up to longer periods of time, if you wish. You can do a mindfulness meditation practice or you can simply notice what’s happening in your experience. For example, as you’re eating, notice the taste, textures, and smells of the food. As you’re walking, notice how your feet feel as you hit the ground, how the wind or sun feels on your face, describe the scenery. And if your attention goes elsewhere, acknowledge that your thoughts went elsewhere, tell yourself, “it’s ok, I caught it,” and just go back to what you were noticing. The key to mindfulness is that you approach your experiences with compassion, rather than judgment. The more that you get used to being compassionate with yourself, the more integrated self-compassion will be in your life.

You can also start practicing deliberate acts of kindness towards yourself, even if you feel like you don’t deserve it, don’t have time, or whatever reasons your mind gives you. In fact, if you’re having a difficult time with self-care and self-nurture, schedule some time in your calendar for yourself and treat that appointment as you would any other. Make a list of activities that bring you pleasure and joy and do them. Allow yourself to take mini-escape. You deserve to take care of yourself and treat yourself with compassion!

What gets in the way of treating yourself with compassion? What are some ways you show yourself compassion? 

Here are some links to compassion/loving-kindness mindfulness audio:

Dr. Kristin Neff’s website

Series on loving-kindness