How to Maintain Your Blogging Momentum

Darren Rowse recently published a blog post titled, How to Rekindle Your Blogging Enthusiasm, in which he provided several ways to reenergise your blogging and regain your momentum.  Darren is eminently equipped to offer advice to bloggers having started a personal blog in 2002, a professional blog for bloggers called Problogger in 2004 and a very profitable blog on digital photography in 2006.  Darren also provides an extensive podcast archive on blogging, a book titled Problogger (for those who want a career in blogging or to earn extra income from their blogging efforts), and a course on how to develop a profitable blogging business titled 31 Days to Build a Better Blog.

Maintaining your blogging momentum

Darren’s suggestions on how to rekindle your blog when your enthusiasm and/or energy wanes are very practical and relatively easy to implement.  However, they will often involve changing habits (including avoidance) that have grown up over time (in some cases, over many years).  Here are his suggestions:

  • Take time off from writing your blog – sometimes we go stale and lose enthusiasm.  A break can rekindle enthusiasm, develop insight into new ways to approach your blog and provide the opportunity to regain momentum.  The break from blogging could involve taking a vacation in a different environment; doing research for your blog content; undertaking a course on blogging or attending a conference on your content area; developing a blogging calendar; or doing some speed writing/brain dump around several topic areas.  Ash Barty, current World Number 1 tennis player, took a year off from tennis and played cricket instead – this enabled her to regain her enthusiasm and accelerated her tennis career to the top.
  • Revisit why you are writing your blog – to tap into your motivation and energy source.  Over time, we can easily lose sight of what motivated us to write our blog in the first place.  I found this strategy of reconnecting with my purpose a very useful and sustaining approach. To this end, I recently revisited the benefits of writing my blog on mindfulness in a blog post. In that post, I also explained the benefits of changing my blogging frequency from daily to three or four times a week – something that I did on the advice of my mentor (and another strategy that Darren recommends).
  • Check the alignment of your blogging focus and approach with your overall goals – this includes ensuring that you are in the right content area (in terms of personal interest, potential audience and growth potential) and that your language, target audience and topic choice align with your fundamental purpose in writing.  I have found that mindfulness as a topic choice for my blog assists my personal and professional development, enables me to keep abreast of the latest neuroscience findings, stimulates my thinking and engages me in a growth area (with endless articles and video resources and applications in multiple arenas such as mental health, education, leadership, workplaces and community development).
  • Overcome pride and seek help – there are numerous resources available such as Problogger and Yaro Starak’s blog and his engaging podcast interviews as well as related social media groups.  Darren also offers ways to find writers to assist with the challenge of writing your blog on a regular basis.

Reflection

Sometimes we do things that naturally rekindle our enthusiasm for blogging (such as participating in webinars or online conferences).  At other times, the drain on our momentum is too much because of other commitments that consume our energy and creative capacity – these are times when we could seek and heed the advice of professional bloggers such as Darren and Yaro.  As we grow in mindfulness, we can become more aware of our thoughts and feelings that may be impeding our progress in writing, identify creative solutions and regain our alignment, enthusiasm and momentum.

____________________________________________

Image by Karolina Grabowska from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

How to Develop Patience through Meditation

Diana Winston, in her meditation podcast, Practicing Patience, suggests that patience is an expression of mindfulness.   Patience involves being present in a purposeful, non-judgmental way.  It requires self-awareness, self-regulation and, in the final analysis, a willingness to be with “what is”.   Her guided meditation that follows this explanation is one of the many and varied, weekly meditation podcasts offered by MARC (UCLA).  Diana is the principal meditation teacher but is very ably assisted by guest meditation teachers such as Matthew Brensilver, Mitra Manesh and Brian Shiers. 

What makes us impatient?

The Cambridge Dictionary explains that we become impatient in two primary situations that frustrate our goal orientation, (1) where we are held up and have to wait when we are trying to go somewhere and (2) where we perceive that we are not achieving something fast enough that we are excited by.   So, impatience involves a lack of tolerance of the present situation where we must wait or of our rate of progression to a desired future state.  Richard Wolf explains that learning a new piece of music requires practice, patience and persistence, but we can be impatient with our rate of progress towards mastery.  The tendency, then, is to become judgmental and self-critical.  

The sources of our impatience can be numerous, e.g. stopped by a traffic light, held up by a slow driver or a cyclist in our car lane, experiencing writer’s block, an inability to master some aspect of a desired sporting skill, a mental blockage when presenting an idea, cooking a meal that overheats or becomes burnt, delays that make us late for a meeting or when preparing a meal for guests or any other sources of frustration of the achievement of our goals.

When we are impatient, we can experience a wide range of negative emotions such as annoyance, agitation, anxiety, anger or resentment.  We can become overwhelmed, make poor decisions and behave rashly. In contrast, patience can lead to many positive outcomes – it is a common belief that “patience is a virtue” because it leads to many benefits such as maintaining peace and equanimity, keeping things in perspective, opening up opportunities and enriching relationships.

A meditation for developing patience

Diana in her meditation podcast provides a meditation designed to develop patience and cultivate the associated benefits.  The patience meditation has several steps:

  1. Become grounded and focused – using your personal choice of an anchor such as your breath, sound or bodily sensation.
  2. Envisage a time when you were impatient – identify your thoughts, capture and name your feelings and revisit your bodily sensations
  3. Envisage a time when you were patient – again experience what it was like in respect of your thoughts, feelings and bodily sensations
  4. Re-envisage the situation where you were impatient – this time picture yourself being patient and in control.  Try to capture the positive thoughts, feelings and sensations that accompany being patient in that situation.

This meditation, if repeated with some regularity, can help you to develop patience and experience the many positive benefits that accrue.

Reflection

As we grow in mindfulness through patience meditation, we can learn to transform situations where we have been impatient into ones where we are patient.  In this way, we can develop our patience and realise the many benefits that accrue with the practice of patience.

____________________________________________

Image by wal_172619 from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Deep Listening through Music and Meditation

Richard Wolf explores the parallels between playing a musical instrument and meditation in his book, In Tune: Music as the Bridge to Mindfulness.  I have previously discussed his exploration of the parallels between music and meditation in relation to the role of practice and achieving inner harmony.  Richard maintains that a key parallel is the attainment of deep listening through music and meditation.

Deep listening through music

In Richard’s view, playing a musical instrument develops deep listening – musicians can discern many sonic elements such as tone, rhythm and harmonics.  He identifies 13 major sonic elements that accomplished musicians recognise and explains that these, in turn, have sub-elements.  Deep listening enables the musician to open themselves to the full spectrum of hearing music so that they can not only hear the music but feel it, in its never-ending range of emotional content – from sadness and grief to elation and jubilation.  Richard suggests that through practice and playing a musical instrument, you can “feel the music with your body and soul”.  Music, too, in his view enables the musician to “filter out” distorting elements within the musician themselves – their blind-spots, assumptions, biases and prejudices – so that their listening is not contaminated by their cognitive limitations.  They can move beyond their own narrowness into the breadth and depth of musical expression.

Deep listening through meditation

Sound is often used as one of the anchors for people who meditate to develop mindfulness.  Richard suggests that we can learn to listen to our breath in the same way that a musician listens to music, thus cultivating deep listening.  He argues that our breath is the “sound of your life” and that through the practice of listening to our breath we can begin to discern the different sonic components of our breath.  He offers several approaches to develop deep listening including the following:

  • Tuning into the sound of your breathing – accentuate the sound of your inhalation and exhalation and tune into these sounds and learn to discern their subtle differences.
  • Resting in the silence between breaths – focus on the silence that occurs after exhalation and before inhalation, resting in the peace and tranquillity that lies within.
  • Tuning into your environment – tune into the sounds in your environment, e.g. the “room tone” as well as the external environment and all the sounds from sources such as traffic, machinery, birds and other animals.  This exercise makes you realise how little you consciously listen to what is going on around you.

Richard also suggests that you can develop “dual awareness” by not only focusing on the sounds of your breath but simultaneously noticing the movement of your body – the rise and fall of your abdomen and chest or the flow of air through your nostrils.  This attunement of breath and body develops “multidimensional awareness” and facilitates the transition from goal-oriented awareness f

Deep listening through music and meditation

Richard explains that both music and meditation require sustained concentration and the capacity to “quiet the inner voice”.   In this way, music and meditation assists us to develop mindfulness and to access the benefits of mindfulness such as those identified by MAPPG in the Mindful Nation UK Report. He particularly emphasised that music and meditation take us beyond self-absorption to empathy and compassion. 

Reflection

Music and meditation help us to grow in mindfulness, develop concentration and facilitate deep listening.  We can become increasingly aware of the different sounds in our external environment and learn to discern the sonic elements in our own breathing.  Deep listening cultivates multidimensional awareness and a richer life experience though conscious tuning into sounds and achieving attunement between our breath and our body.  The quality of our listening can enhance our relationships, make workplaces more productive and lead to the wide-ranging benefits that mindfulness delivers.

____________________________________________

Image by skeeze from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

A Mindful Check-In: Opening to Awareness

A mindful check-in is a way of becoming aware of your internal state at any point in your day.  You can check-in to your breath, your body sensations or your feelings.  You don’t have to adopt a particular posture or location – it is just a matter of tuning in to whatever is happening for you with curiosity and openness and without judgment.  Regular mindful check-ins help to build your awareness and to realise the benefits of mindfulness.

Benefits of mindfulness

Dr. Chris Walsh maintains that mindfulness achieves positive outcomes in three core areas of our lives:

  1. Richer pleasant experiences – so much of our life is lived in anticipation of the future or regret about the past.  We are often lost in our thoughts and become disconnected from the present moment.  The simple act of eating can be a totally unconscious activity, being unaware of our accompanying bodily sensations that potentially bring joy, e.g. a pleasant taste or aroma.  We walk at a fast pace rather than enjoy the experience of walking; we give a sidelong glance at a sunrise, rather than soaking up the brightness and energy of the experience.  We can be self-absorbed in conversations, rather than actively listening and building our relationships.  Mindfulness helps to enrich what is pleasurable in our lives – to notice and pay attention to the experience of joy and happiness in whatever form it takes.
  2. Improved capacity to manage difficult experiences – so often we are just reactive when an unpleasant experience or conflict triggers our habituated thoughts and emotions.  Through mindfulness, we can grow in the self-awareness necessary to observe, understand and manage our reactivity.  Mindfulness, then, gives us the ability to create space between the trigger and our response and to develop more productive and appropriate responses.  The Mindful Nation UK Report produced by the Mindfulness All-Party Parliamentary Group (MAPPG) gives evidence-based examples of these outcomes being achieved through mindfulness training.
  3. Effectively managing transitions – so much of our life is spent in transitioning from one situation to another.  We go from home to work, from one meeting to another, from one encounter to another, from work to home.  On a more macro level, we may transition from unmarried to married, from childless to children as part of the family, from marriage to separation and divorce.  Each of these transitions place new demands on our capacity to cope, on our even-mindedness and our resilience.  Mindfulness helps us to manage the inevitable emotional challenges inherent in change and to bring positive intentions and motivation to each form of transition and to achieve calmness and equanimity despite the personal turbulence engendered by the transition.

The check-in proposed by Chris is a way of bringing mindfulness to each of these core areas of our life and to tap into our inner resources so that we can live our lives more fully, less reactively and more flexibly.

The Mindful Check-in

Chris provides a podcast as well as a descriptive article on the check-in process.  His guided three-minute meditation in the podcast leads you through various stages of awareness – beginning with your breath and its characteristics, followed by noticing any points of bodily tension and observing the pattern of your thoughts (e.g. unfocused, confused, clear or erratic).  This awareness raising and acceptance-of-what-is leads to paying attention to any dominant thought that may be preoccupying you and then letting it go (stop entertaining it).  Finally, you can bring your awareness to your overall emotional state and name your feeling (without judgement). 

Chris, who developed mindfulness.org.au in 2004, provides a wide range of resources and a recently developed course, From Relaxation to Resilience.  This course has three different levels of participation depending on level of experience with mindfulness.  It is possible to obtain a reduced price through a Medicare rebate if a referral from a GP is obtained.  Chris offers blog articles on various aspects of mindfulness and emphasises employing evidence-based approaches.

Reflection

As we grow in mindfulness through reflection, meditation and mindful check-ins, we can realise the benefits of mindfulness in the core areas of our lives – pleasant experiences, difficult situations and personal transitions.  Mindfulness equips us to live life more fully (appreciating its richness), manage challenging situations more effectively and make personal transitions more adaptively.

____________________________________________

Image by Sasin Tipchai from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Music and Meditation: The Key Role of Practice

Richard Wolf maintains that practice is a key element in meditation and playing a musical instrument.  Richard explores practice along with other parallels between meditation and playing music in his book, In Tune: Music as the Bridge to Mindfulness. Previously, I explored his ideas on achieving harmony through music and meditation.

It is through practice that we can master playing an instrument or achieving a high standard in sport.  The same is true of meditation – our capacity to meditate and achieve its benefits is dependent on how well we practice.  The greater the regularity and length of our meditation practice, the greater are the benefits that accrue to us.

Practice and repetition

Practice requires repetition and may be experienced as boring, e.g. playing scales on a musical instrument.  However, as Richard notes, after a period of practicing, if we persist, we can be keen to “practice for practice sake”.  With sustained practice, comes the realisation that the practice itself achieves the desired benefits of competence, concentration, harmony and spontaneity.  This is as true of meditation as it is of practising a musical instrument.  It is similar with sporting practice. I recall practicing tennis drills with my brothers when we were playing A Grade tennis fixtures.  Repetition was a key part – hitting the ball up the line over and over or practising volleys again and again.  However, as we grew in competence, we would marvel at the shots we played, laugh at the fun we were having and experience a real sense of happiness.  We would look forward to our practice sessions.

As our meditation practice improves and starts to flow into our daily life, we begin to experience a greater variety of benefits which, in turn, feed our motivation to practice.  Richard suggests that this occurs because when you meditate, “your mental, emotional and physical awareness are the instrument you practice on”.  The essence of effective practice is to maintain focus in the present moment on what we are doing, whether playing a musical instrument or meditating on nature.

Breathing in time – treating your breath as a musical instrument

Richard highlights the role of beats in music and the need for a musician to master different times in music such as 4/4 time and 3/4 time (as in a waltz).  He suggests that “counting beats internally” is an essential component of mastering a musical instrument.  He proposes that as a form of meditation practice, you can adopt the parallel technique of “rhythmic breathing”, e.g. what he calls a “four-bar sequence”.   This involves holding your breath for four beats (counting to four) for each of the four “bars” involved in breathing – inhalation, holding, exhalation, holding. 

In his book, he offers other variations on this breathing sequence that you can adopt but stresses that the important thing is to go with whatever helps you to experience calm and equanimity.   It is vital not to beat up on yourself if you lose count in the middle of your practice – just start over again.  The outcome is achieving a mind-body rhythm that is beneficial to your sense of ease and wellness.

Reflection

Meditation practice becomes enjoyable as we grow in mindfulness.  This increasing inner and outer awareness flows into our daily life and brings a variety of benefits such as focus, productivity, creativity, calmness and richer relationships.  The benefits can grow exponentially if we sustain our meditation practice.  Rhythmic breathing can enhance our mind-body connection.

____________________________________________

Image by Brenda Geisse from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Bringing Mindfulness to Your Motivations and Intentions

Diana Winston recently offered a meditation on the topic of mindfulness and intentions.  Diana is Director of Mindfulness Education at MARC, UCLA and the meditation was part of the weekly meditation podcasts offered by the Center.  The podcasts are accessible from the MARC website or via the UCLA Mindful App

Diana explained that an integral part of mindfulness is curiosity about our self, what we do and why we do it.  Many times, our intentions are not conscious – our thoughts and behaviour are often the result of habituated patterns.  We might sometimes do things because we think it is the “right thing to do” or because “others are doing it”.  As Diana points out, our motivations and intentions are often very complex, mixed in nature and not easily untangled.  She offers a guided meditation to unpack these motivations and, in particular, to explore the question, “Why do we meditate?”  If we are clear about the benefits that accrue for meditation practice, we are more likely to sustain the habit of meditating.  I find, for example, that clarity about my motivations is a key strategy for enabling me to sustain my practice of Tai Chi and writing this blog.

Meditation on intentions

Diana provides a meditation on intentions that has four key phases:

  1. Body scan – you begin by undertaking a comprehensive body scan, starting with the sensation of your feet on the floor and moving through your whole body.  I find that a body scan is easier to do if you are following the instruction of another person rather than if you try to do it under “your own steam”.
  2. Exploring why you meditate – what is it that keeps you going with meditation?  What are the benefits that you experience? The clearer you can be about the personal benefits for you – the intentions that shape your habit – the more likely you are to sustain the practice through difficult times or when you are time-poor.
  3. Grounding through your anchor – revisiting your personal anchor can help you to maintain your focus when negative thoughts or other distractions take your attention.  Your anchor can be your breath, focusing on sounds in the room (such as room tone), or getting in touch with a sensation in your body, e.g. the tingling when your fingers touch (my favourite). 
  4. Exploring why you do other activities – now you shift your attention to something else in your life to focus on your intention in doing that activity.  You can focus on a major activity that you regularly undertake and ask the fundamental question, “What am I doing this for?”  Alternatively, you can focus on a less significant activity that you want to gain some clarity about – it might be a commitment or task that you no longer want to undertake but continue to do so.  Diana cautions not to let yourself become frazzled if you cannot immediately find a focus for this phase of the meditation – you can always revisit the meditation at another time.  She also suggests that a few deep breaths taken during this part of the exercise can be helpful for finding and sustaining your focus.

Motivation for meditation

When I undertook this meditation, I was pleased that I was able to clarify and strengthen my motivation for persisting with regular meditation practice.  I was able to identify the following intentions behind my practice (you may have very different intentions based on your own life experience):

  1. Achieving calm – this is a key aspect of my intentions in meditation practice.  I find that calmness enables me to deal with the stresses of life and the inevitable traumas that I experience.  At the end of a recent workshop that I was co-facilitating, a participant came up to me and thanked me for my “calmness and creating a calming atmosphere”.
  2. Developing creativity – meditating releases my capacity to be creative in my writing and in designing and facilitating workshops for managers and leaders.
  3. Dealing with difficult emotions – there are several meditations that focus specifically on difficult emotions such as resentment or anger.  These meditations help me to temper the emotion and contribute to restoring my equilibrium.
  4. Reducing reactivity – there are so many things in life that can trigger a reaction, e.g. traffic jams, and I can become less reactive through my meditation practice (especially targeted mediations such as “You are traffic too” and “When you are waiting, have awareness as your default, not your phone”).  Now in traffic delays, I am able to revert to my anchor, fingers touching, to remain calm and increase my awareness.
  5. Improving relationships – meditation helps me to be more conscious of my thoughts and emotions in any interaction and assists me to be sufficiently present to actively listen to others I interact with, especially in close relationships (even if I don’t achieve this very well in a particular interaction, my awareness and reflection help me to resolve to do better the next time).  Awareness of my own thoughts and emotions improves my capacity to understand the dynamics occurring in my training groups.
  6. Health and healing – meditations focused on nature support my emotional stability and contribute to my overall wellness.

Reflection

As we grow in mindfulness through meditation and reflection, we can develop greater clarity about the intentions behind our meditation practice and other significant activities in our life, sustain our motivation and enjoy the benefits that accrue both to ourselves and others we interact with.  We can begin to more fully realise the benefits of increasing inner and outer awareness. Meditation focused on our motivations and intentions can help us to make explicit the implicit motivation behind our actions and, in the process, to strengthen our motivation.

____________________________________________

Image by Alexas_Fotos from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Sustaining the Momentum of Writing Your Blog

When I set out to write my blog on mindfulness, I intended to publish daily. I was able to maintain this for 3 months.  However, the cost in terms of the impact on my other work and family life was increasingly high.  When I explained to my friend and mentor, Bob Dick, that daily publishing was becoming onerous, he suggested that I aim to publish only three or four times a week.  He indicated that this would not affect my Google search results – and this has proven correct.

Publishing three or four times a week has freed me up to do other things, including my workshops, and enabled me to develop a pattern of research and writing that seems to work for me.  So, on the alternate days when I am not publishing, I identify a topic to write about and do the requisite research.  I am often able to create a first draft from this research so that when the publishing day arrives, I have a topic and some ideas recorded as an early draft.  I have also established the practice of doing my research and writing at a set time, usually early in the morning before I become embroiled in other commitments.

This process has enabled me to sustain my blog writing, freed up time for other things, and facilitated my own meditation practice.  For example, I am often able to undertake a meditation practice before I write it up or explain its nature and effectiveness.  The downside of my current schedule is that the regularity of the blog writing has impacted my practice of Tai Chi which I used to do daily.  The solution may be to undertake the Tai Chi on alternate days also.

What I find that really helps me to sustain my motivation and effort in writing the blog, is to spell out what the benefits of my writing are for my readers and myself.

Being clear about the benefits of writing your blog

My intention in writing the blog is to provide the following benefits to readers of my blog and acknowledged mindfulness practitioners:

  • Raise awareness of the resources on mindfulness (free and paid) that are available
  • Provide inspiration and hope through the stories of those who have successfully overcome life challenges and difficulties
  • Offer mindfulness practices that can help to ease the pain and suffering of depression, anxiety, chronic pain and other challenging life situations
  • Provide resources to help people deal with difficult emotions such as resentment and anger
  • Help more people to become aware of the benefits of mindfulness
  • Assist in the promotion and development of mindful leadership
  • Promote the writing, work and practice of genuine mindfulness practitioners
  • Share the relevant findings from the latest neuroscience research.

The benefits for me in writing this blog on mindfulness are:

  • Enables me to access and practice different meditations and mindfulness techniques
  • Keeps mindfulness at the forefront of my mind and thus facilitates my ability to integrate mindfulness into my daily life and work
  • Provides me with the desire and energy to do the research to identify resources, key people and the latest neuroscience developments
  • Keeps my mind active now that I no longer undertake my academic work and associated activities such as examining doctoral theses
  • Provides some structure to my life in a period of semi-retirement when I have lost the structure of daily work
  • Realises the advice of Jeri Sedlar and Rick Miners, “Don’t Retire, Rewire” – which is designed to maintain mental health and facilitate longevity
  • Provides content and mindfulness practices for my manager development workshops which now include a session on mindfulness
  • Provides the knowledge and motivation to develop other activities associated with helping people to develop mindfulness, such as podcasts and online conferences
  • Provides me with the opportunity to engage in meaningful work (rather than consuming all my time in front of the television)
  • Develops “deep focus” – the capacity to stay on task for lengthy periods without being diverted by enticements such as social media, email or desktop clutter
  • Enables me to tap into the benefits of mindfulness practice itself – e.g. clarity, calm, managing difficult emotions, self-awareness, self-regulation and creativity.

When you are clear about the benefits of your blog writing for yourself and others, the writing task becomes more enjoyable, achievable and rewarding.  In many ways, the more you write, the easier it becomes (although writer’s block can still occur on your off days).

We can grow in mindfulness if we bring clarity of intention and purpose to our writing through articulating the benefits of our writing for others and ourselves.  Establishing a sustainable schedule builds self-awareness (re procrastination and  avoidance behaviours) and develops the self-regulation that comes from a disciplined approach.  If we can employ mindfulness practices to support our writing, we can gain focus, clarity, insight and creativity.

____________________________________________

Image by meminsito from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Sustaining the Practice of Mindfulness

In previous posts I have suggested that to sustain the practice of mindfulness you need to start small. Starting small can even involve as little as one mindful breath at a time. Chade-Meng Tan recommends that you start with less than you imagine is possible – so that you experience a sense of success early. I have also discussed the defences that we employ when trying to sustain self-compassion meditation.

Strategies for sustaining mindfulness practice

Meditation teacher Tara Brach offers additional strategies for maintaining your practice of mindfulness:

  • Practice daily – however short the time you have available. This establishes a momentum and develops a habit.
  • Find somewhere conducive to meditation or other mindfulness practice. Noise and activity in the background can be very distracting and makes silence and focus very difficult. Make it easier for yourself by finding a quiet place and time for your practice.
  • Be conscious of your posture – ensure you begin in a relaxed position that you can revisit daily. This enables your mind to capture the positive bodily sensations associated with your practice.
  • Avoid self-judgment – do not criticise yourself if your mind wanders or if you are unable to sustain lengthy mindfulness practice. The process of bringing your attention back to your focus following a distraction actually builds your “awareness muscle“.
  • Engage your body – bringing your attention to your body and the tensions within can help to ground you and clear away your thoughts. If bodily tension is regularly impacting your ability to sustain your practice, a full body scan can be helpful.
  • Use an anchor to enable you to drop into the present moment easily. The anchor can be anything that enables you to capture the positive sensation of your mindfulness practice. I use the process of joining my fingertips from one hand to those on my other hand. This tends to generate energy and a tingling feeling in my hands. It is something I can access anywhere at any time during the day – whether sitting at my desk, standing, travelling in the train or attending a meeting. Tara offers a list of useful anchors that you can explore for your own use.
  • Persistence is critical – do not give up because the positive gains are often just around the corner. Practice becomes easier over time if you persist and the gains grow exponentially.
  • Deepen your ability to be present in the moment. Tara suggests that a key question to ask is, “What is happening inside me now – can I treat this with acceptance?”. As a general principle, supplementing your standard, daily mindfulness practice with other forms of mindfulness throughout the day can add to the benefits you experience and serve to reinforce your daily practice. For example, in an earlier post I discussed some ways to be more mindful at work. Practice at home, supplemented by mindful practices at work, can be mutually reinforcing.
  • Employ the power of positive emotions – you can practice loving-kindness meditation or gratitude meditation to help you deal with difficult emotions experienced during your practice of mindfulness.

As we grow in mindfulness through sustained, daily practice we can enhance our inner awareness and increase the benefits that accrue from being in the present moment in a positive, constructive and peaceful way.

____________________________________________

Image by Binja69 from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

What Does Neuroscience Tell Us About the Benefits of Mindfulness?

Continuous neuroscience research into the benefits of mindfulness has revealed supportive evidence that should encourage you to persist with mindfulness practices. While the neuroscience research into the power of mindfulness, and meditation specifically, is in its infancy, there are enough studies and research review articles to point to some real, measurable benefits.

Scientists still do not fully understand how the mind works but they have been able to identify the impact of meditation on the physical brain through Magnetic Resonance Imagining (MRI). Dusana Dorjee warns us, however, that science is a reductionist approach to the study of the mind and cannot effectively measure the whole range of states of awareness that can be achieved by the long-term meditator. Dusana is the author of
Neuroscience and Psychology of Meditation in Everyday Life: Searching for the Essence of Mind (2017).

How meditation changes the physical structure of the brain

A comprehensive review of neuroscience research into the impacts of mindfulness meditation undertaken by experienced meditators showed that eight regions of the brain were altered. Significantly, the regions of the brain that were positively impacted relate to:

  • capacity to be introspective and manage abstract ideas and, importantly, the ability to be aware of our own thinking
  • body awareness including touch, pain and proprioception
  • attention, self-control and regulation of emotions
  • ability to communicate effectively between the hemispheres of the brain (between right and left hemispheres).

Mindfulness meditation and happiness

Happiness can be developed as a skill and mindfulness meditation has a key role in its development. Well-being is increased, according to scientists at Wisconsin-Madison University, when the following capacities are enhanced:

  • ability to maintain positive emotions
  • rapidly recover from what is experienced as negative
  • engage in actions that manifest empathy and compassion
  • sustain attention in the present moment (and avoid mind-wandering).

Richard Davidson and Brianna S. Schuyler (2015) in their chapter, The Neuroscience of Happiness, draw on their mind research to argue that these capacities can be developed through training, especially mindfulness training and kindness/compassion meditation.

Research on the Neuroscience of Mindfulness Meditation by
Tang, Y. Y., Hölzel, B. K., & Posner, M. I. (2015) demonstrates that meditation can reduce stress and increase performance because it switches off the brain’s anxiety- riddled, default-mode network (focused on the past/future) and activates the task-positive network. This latter network focuses on the present moment. As the brain can utilise only one of these networks at any one time, meditation – through creating the task of focusing on the breath, body scan or some other aspect – can activate present mindedness which leads to physical and mental health, while deactivating the default-mode which would otherwise lead to stress and ill-health.

As we grow in mindfulness through meditation and other mindful practices, we can enhance our performance and the wellness-generating structure of our brains and move from the stress-creating default mode to the task-positive mode of operating in our daily lives.

____________________________________________


Image by Gerd Altmann from Pixabay

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Happiness Through Mindful Eating

Megrette Fletcher reminds us that mindful eating can be a source of happiness in multiple ways. Mindful eating not only brings physical health benefits through improved digestion but also mental and emotional benefits through savoring the senses, enjoying the pleasure of eating tasty food, experiencing gratitude for the food that we have and enjoying the company of others.

The happiness benefits of mindful eating

When we are conscious enough to eat mindfully, we can be more in tune with our senses. This involves not only taste but other senses as well. We can enjoy the smell of freshly cooked food with the different aromas of spices, sauces and the core ingredients. We can experience the benefits of texture through touch as well as through our mouths (maybe this is why cooking shows put so much emphasis on incorporating different textures in our cooking). Sight plays a key role in mindful eating as we learn to appreciate presentation, including the varying colours of different foods and the artful colour matching. Sounds when eating, too, can play a role in our experience of happiness during mindful eating (providing they are experienced as pleasant, such as the crunch sound from eating pork crackling).

We can enjoy the pleasure of stopping from the busyness of our work and other responsibilities and savour the moment. There is a sense of satisfaction that derives from stopping, focusing and experiencing the moment – increasing our awareness that we are enjoying good food. There is also a sense of accomplishment when we can concentrate on the act of eating itself.

There are clear mental health benefits and positive emotions elicited when we express gratitude for the food we eat. Gratitude can emerge when we are mindful of the good fortune of having food to eat, enjoying plenitude (where many in the world have insufficient food) and experiencing quality ingredients and inventive cooking.

Being mindful of the company we enjoy when we eat is a key element in the happiness experienced through mindful eating. We can experience the pleasure of eating as a family on a regular basis or on special occasions where the extended family gets together. We can enjoy the company of colleagues and friends with whom we share a breakfast, lunch or dinner meal or just a cup of coffee. The experience of positive relationships enriches our lives and this benefit is accentuated when we mindfully share a meal together.

An article on the mindful.org website offers 7 reminders for mindful eating. The article provides seven practical ways to eat mindfully to experience nourishment of the mind and emotions, as well as of the body.

As we grow in mindfulness and awareness of the moment through mindful eating, we can experience genuine happiness and joy, enhance our positive mental state and develop a deep sense of gratitude for all that we are privileged to experience in life.

____________________________________________

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of moerschy on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.