What is Mindfulness?
Definitions of Mindfulness “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 non-judgmentally” (Kabat-Zinn). “Consciously bringing awareness to your here-and-now experience, with openness, interest and receptiveness.” (The Happiness Trap)
PRACTISING MINDFULNESS
• to be fully present, to be in the here and now
• to become aware of what you’re avoiding
• to become more connected to yourself, to others and to the world around you
• to develop self-acceptance and self-compassion
• to have more balance, less emotional volatility
• to increase your self-awareness
• to experience unpleasant thoughts and feelings safely
• to become less disturbed by and less reactive to unpleasant experiences
• to learn the distinction between you and your thoughts
• to learn that everything changes; that thoughts and feelings come and go like the weather
• to have more direct contact with the world, rather than living through your thoughts
• to experience more calm and peacefulness
MINDFULNESS TECHNIQUES
There are many ways to practice mindfulness, but the aim of any mindfulness technique is to achieve a state of alert, focused relaxation by deliberately paying attention to thoughts and sensations without judgment. This allows the mind to refocus on the present moment. All mindfulness techniques are a form of meditation.
Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.
Body sensations – Be aware of subtle body sensations such as an itch or tingling and without questioning them let them pass. Notice each part of your body in succession from head to toe.
Sensory – Be aware of, sounds, smells, tastes, and touches. Name them “sound,” “smell,” “taste,” or “touch” without question and let them go.
Emotions – Be aware of your emotions and allow your emotions to be present without question. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.”Accept the presence of the emotions without judgment and let them go.
