Bringing Mindfulness to Your Daily Life

Mindfulness is developed through meditation which can take many forms.  When you become adept at meditation, you can access mindfulness at any time of the day in the midst of undertaking any form of daily activity – walking, eating, talking, or driving.

You can develop the art of bringing mindful awareness to anything you do so that you can learn to be more fully in the present moment.   Mindfulness stops you from becoming lost either in the past or the future.

If you can access mindful awareness during your daily life, it can be a place of ease, wellbeing and peace – undisturbed by the waves of life’s vicissitudes.  Mindfulness is a lost art but with meditation practice it becomes more accessible, even easy.  However, the difficulty lies in remembering to access mindful awareness when you are caught up with your daily activity.

Tara Brach, in a meditation podcast, introduces a process called S.T.O.P. to increase your capacity to remember to engage mindfully in whatever you are doing.  This process can be undertaken in a short or very brief form or in a longer, more expanded way.

The S.T.O.P. practice

This practice can be undertaken at any time, particularly when you find yourself agitated or anxious.  The basic practice involves:

  • Stop – pause what you are doing or about to do
  • Take a breath – breathe in deeply and let out the tension with your out-breath
  • Observe – notice what is going on for you emotionally and physically (e.g. anger, tightness in the chest)
  • Proceed – respond with greater awareness and self-management.

This is a practice that can be undertaken at any time during the day in the midst of any activity.  You can stop yourself from your automatic fight or flight response and be more conscious of what is going on for you while also controlling your response.  With the S.T.O.P. practice you can gain more appropriate responsiveness to your daily life and progressively build your response ability.

Tara demonstrates both the short version and long form in her meditation podcast where she introduces the S.T.O.P. practice.  She states that most people seem to find the short version extremely helpful – with some people even using the practice just before a potentially stressful meeting.   Tara suggests that the practice enables you to “intercept reactivity” and to respond with mindful awareness.

As we grow in mindfulness through meditation and practices such as S.T.O.P., we can more readily access self-awareness and self-management.  We can learn to observe what is going on for us so that we do not react compulsively, but with a mindful awareness that enables us to more readily experience equanimity.

 

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

Image source: courtesy of IADE-Michoko 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.

Being Mindful of the Past and the Future

Mindfulness is about being present in the moment and doing so in a way that is open to, and accepting of, whatever is the reality of our lives.  It means not resisting our lives but approaching our lives with curiosity and a willingness to be with the present moment.

We often hear in the context of mindfulness that it is important not to be lost in the past (which leads to depression) or in the future (which leads to anxiety).  However, the past and the future have a positive role to play in our lives.

Mindful of the past

The opposite to being mindful of the past is to be always living in the past – obsessing about what might have been, what we could have done.  It is replaying in our head the negative things we have done or experienced – going over and over them so that the past controls us.  We can become obsessed about the past and stuck on what happened, unable to let go.  This inevitably leads to disappointment, frustration, sadness, resentment and depression.

Being mindful of the past can involve a positive approach to life.  If we reflect on our actions and the outcomes, intended and unintended, we can learn from this process, if it is done in a non-judgmental way.   Through reflection, we can really grow in self-awareness and self-management, because we can recognise the negative triggers, our responses and alternative ways of acting and being-in-the-world.

When we engage in gratitude meditation we can revisit in a positive way what has happened for us in the past.  We can appreciate the skills we have developed, the opportunities to acquire qualifications, the support of our parents/siblings/friends, the synchronicity that flowed from our focus, and the opportunities that opened up for us because of our life circumstances.

Mindful of the future

Approaching the future mindlessly can involve obsessing about the negative things that can potentially happen in our lives.  The word “potentially” is used consciously here- much of what we imagine will never happen.  We can easily get into a spiral of negative thoughts that leads to catastrophising- envisaging the worst possible outcome.  Unfortunately, our minds have a negative bias but we can train our minds to be positive in outlook and open to opportunities that may come our way.  A morbid fixation on the future can only lead to fear, worry and anxiety and destroy our potential for happiness in the present.

We need to attend to the future and this can be healthy and positive.  We have to plan ahead for many things such as getting to work, what to wear, what to focus on for the day, what we will have for dinner, what social events we will engage in on the weekend and our upcoming holiday.   Such planning and thoughts about the future are natural.   However, if we become overly concerned about what might happen or how our life will turn out in the future, we can enter a negative anxiety spiral.

Being mindful of the future requires a healthy approach to planning (not planning obsessively) and a willingness to accept what arises in our lives despite our very best plans.  It also means not being controlled by the expectations of others or our own expectations of how things might work out.

A meditation on the past and the future

Tara Brach provides a meditation podcast on exploring the past and the future. In the meditation she encourages you to notice any tension in your body arising from thoughts about the past or the future.  She suggests that you do not entertain these thoughts but let them pass by like the train as you wait at the station.  Her advice is to continuously come back to the focus of your meditation, such as your breathing or sounds that surround you, whenever your mind wanders into the past or the present.

Tara suggests too that if you are focusing on sounds, you could try to tune into the furthest sound you can hear and to rest in the sense of expansiveness that results.  The primary goal, however, is to rest fully in the present.

As we grow in mindfulness through reflection and meditation, we can become mindful of the past and the future and avoid being captured by either.  We can extract from the past and the future positive thoughts and avoid dwelling on the negative which can lead to sadness and unhappiness.  We can learn to happily appreciate the present moment – the summation of our past and the positive potentiality of our future.

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

Image source: courtesy of Pexels 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.

Cultivating Equanimity through Mindfulness Meditation

“Equanimity” connotes peace, balance, composure and acceptance in times that are good or bad.  The word itself can conjure up a sense of serenity. It is possible for some people to experience equanimity on a regular basis because of their personality or lived experience and education.

It is also possible to cultivate equanimity through both general meditation practice and more specific meditation that focuses on developing equanimity when confronted with life events, both those that are experienced as bad and those that seem good to us.

Diana Winston offers a meditation podcast on Practising Equanimity which is designed to help us focus on life events that may be a source of disturbance to our equanimity so that we can learn to be with them without rancour or inflated elation.

Experiencing equanimity

Diana, in the prelude to her equanimity meditation, refers to the definition of mindfulness promoted by the Mindfulness Awareness Research Centre (MARC) at UCLA:

Mindful awareness can be defined as paying attention to present moment experiences with openness, curiosity, and a willingness to be with what is.

She particularly focuses on the words, “a willingness to be with what is” – which, in one sense, defines equanimity.  So often we can be absorbed by what has happened in the past (with resentment, disappointment or bitterness) or obsessed about the future (with anxiety, agitation or disturbance).  In the process, we lose our sense of equilibrium and the experience of equanimity.

What we experience as good can also disturb our equanimity because it may be so good that we never want it to end – we want to hang onto the experience and become overly attached to it to the point that we are resentful when it ends.

So being present in the moment and accepting fully “what is” can be very  difficult.   Meditation can enable us to develop a sustained sense of calmness but we can still be put off balance by adverse events or experiences.  Our perception of the global situation may also upset our equanimity.

If we can learn through equanimity meditation to just be with whatever is present in our lives, we can reduce our emotional response, develop creative solutions and take informed action to create change rather than” working from reactivity”.

As we grow in mindfulness through meditation practice and specific equanimity meditation (focused on a disturbing or mood-altering event), we can increase our “response ability” and experience clarity and calmness.  Diana’s meditation podcast provides the opportunity to begin this journey to cultivate equanimity.

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

Image source: courtesy of Bess-Hamiti 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.