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What is Mindfulness?
mindfulness
noun
1. the quality or state of being conscious or aware of something.
2. a mental state achieved by focusing one's awareness on the present
moment, while calmly acknowledging and accepting one's feelings, thoughts,
and bodily sensations
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What is Mindfulness?
According to Jon Kabat-Zinn , "mindfulness means paying
attention in a particular way; on purpose, in the present moment,
and non judgmentally.”
Jon Kabat-Zinn, Ph.D. is internationally
known for his work as a scientist, writer, and
meditation teacher engaged in bringing
mindfulness into the mainstream. He founded
the world-renowned Mindfulness-Based Stress
Reduction Clinic (in 1979), and the Centre for
Mindfulness in Medicine, Health Care, and
Society (in 1995).
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What is Mindfulness?
Have you ever started eating a snack bar, taken a couple of bites, then noticed
all you had left in your hand was the wrapper? Or been driving somewhere and
arrived at your destination only to realize you remember nothing about your
journey? Most people have! These are common examples of "mindlessness," or
"going on automatic pilot."
In our modern, busy lives, we constantly multi task. Its easy to lose awareness
of the present moment as when we become lost in our efforts to juggle work,
home, finances, and other conflicting demands.
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Our current reality……
Our current reality is high pressured, highly distracted and overloaded with
information. It is not always possible to change our reality BUT we can change
how we perceive it, interact with it and respond to it through mindfulness.
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Why does Mindfulness help?
Studies have shown that practicing mindfulness meditation, even for just for 10
minutes a day, can bring a variety of physical, psychological, and social
benefits. Here are some of these benefits:
• Improves physical health by relieving stress, lowering blood pressure,
reducing chronic pain, improving sleep and even reducing cellular aging (yes,
it can make you look and feel younger!).
• Improves the mind by increasing the amount of grey matter and increasing
emotional intelligence, creativity, memory and focus and concentration.
• Improves wellbeing by making it easier to savour lifes pleasures, engaging
you fully in activities and creating greater capacity to deal with adverse
events
http://www.lifehacker.com.au/2015/02/all-the-benefits-of-meditation-and-mindfulness-according-to-science/
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How do you cultivate Mindfulness?
One of the easiest places to start is to learn to manage our attention. Attention
is like a muscle. As with any muscle, it is strengthened with exercise. It is well
known now that our brains have the ability to adapt and rewire—this is called
neuroplasticity. You can change the default way that the brain works and have a
different experience of your reality through practicing mindfulness meditation.
http://www.elephantjournal.com/2014/05/neuroscience-proves-that-meditation-works-rae-indigo/
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There are thousands of different ways to do mindfulness meditation. Explore
and see which ones work best for you. As a starting point we have created four
basic mindful meditations for you which you can listen to online or download
from the CMG Start Page:
• Relaxation, Focus and Clarity (5 mins) and a 10 minute relaxation one.
When should you do the meditations?
• It is most effective if you can create a habit of doing the meditations. Set a
time each day when you do them and commit to it. Set an alarm or link the
exercise to something else you do each day – like opening your email at the
start of your day.
• It is also great to use the meditations when you notice you are feeling
stressed. You may have just had a call with a client that didn’t go well.
Just take 5 minutes to listen to a meditation and stablise your mind and
body.
You can do any of the meditations – don’t get too concerned about choosing the
right one. Maybe rotate them for interest!
How do you do Mindfulness Meditation?
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How else can I be Mindful?
Look for ways to integrate mindfulness into your day:
• Eat mindfully – notice the sensations, tastes and feelings as you eat your lunch
• Walk mindfully – each time you get up to walk, notice how your body feels as it
moves, focus on the sensations.
• Communicate mindfully – really listen to people that are talking to you. Give
them your full attention and notice what happens.
• Slow down everything you do! Fast is not more productive. Talk slower, walk
slower, type slower – do everything with intention.
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Common Questions about Mindfulness
Do I need to be mindful 24x7?
Not unless you are a monk
Will mindfulness make me be a “doormat”
No, with mindfulness you will make more skillful decisions
I’ve been practicing for 2 weeks now, and things haven’t gotten better…what
gives?
Be patient – the way to practice is without expectations
Is the aim of mindfulness to totally quieten my mind so I am not thinking
anything?
No, with mindfulness thoughts and distractions will still happen, the difference
is that you won’t engage with them unless you choose to which conserves your
energy
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Be Kind and have FUN
Most importantly, maintain a quality of curiosity, be kind to yourself and have FUN with
your mindful practice. Drop the judgment and just observe. There is no right or wrong
way to do it. Think of it as a gift to yourself each time you do something mindful or a
mindful practice.
