Gratitude in Times of Difficulty

Having gratitude in times of difficulty can increase resilience and overcome depression, anxiety and despair.  Gratitude changes the quality of life that we are living as we gain better control over our thoughts and feelings and learn to accept what is.

As you develop this practice, you start to see things that you had not noticed before, the taken-for-granted things in your life.  Diana Winston recalls noticing the way sunlight reflects on a plant and the assorted colours that were in a painting on her wall.  She attributes this increased awareness and associated thankfulness to taking the time to slow down and meditate on the place where she was – very much a form of open awareness meditation.

So, mindfulness and gratitude go hand-in-hand, in a two-way reinforcement.  As you meditate, you become more aware of what you are grateful for and your growing gratitude, in turn, helps you to be more aware of positive experiences and people in your life.

Gratitude in times of difficulty

We so often miss the simple things of life that are before us and can act as a stimulus for gratitude.  In times of difficulty, it can be very hard to look beyond what we are experiencing and suffering from and, yet, the simple things in our life can be easily noticed and employed to pull us out of our self-absorption.   When we are experiencing difficulties, we often can’t see beyond what is challenging our equanimity.

Somatic meditation can be very helpful in times of challenge, whether the challenge relates to health of our body, our mental state or an external negative stimulus.  Adopting a meditative position, in the first instance, enables us to get in touch with our breathing and provides the stillness to observe our own body as we undertake a body scan and progressively release the tension within.

This physical grounding and release provides the foundation to turn our minds to what we are grateful for.  A recent experience may become the focus of your appreciation.  For example, in a recent meditation, the focus of my gratitude was a conversation I had the day before with a long-standing colleague and close friend.  I recalled the ease of the conversation as we were “shooting the breeze”, the deep connection through shared experiences and convictions, the exploration of new terrain, the supportive challenge to perspectives, the mutual respect and admiration and the challenge to identify what gives me a “buzz” at a time of semi-retirement.

Reflecting on this recent experience made me realize the warmth of the interaction and the things that I value about the friendship which lie below my consciousness because I have never attempted to express my gratitude for this profound connection.  Our meeting was not only a face-to-face conversation, but also a meeting of minds – a source of mutual enrichment.

As we grow in mindfulness through gratitude meditations, we start to see things that we have taken for granted, appreciate more deeply and explicitly what we value in our experiences and friendships and  strengthen our inner resources to deal with the challenges that confront us.

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

Image source: courtesy of dh_creative on Pixabay

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Mindfulness – Control, Health and Happiness

One of the benefits of mindfulness is that it develops our sense of control. To use an analogy, we begin to realise that we are the one pushing the buttons – our buttons are not being pushed by others, events or the environment.

As we grow in mindfulness, we begin to experience control over our emotions and our responses. We are less at the mercy of our triggers, panic attacks and other sources of stress.  We develop a growing sense of control over ourselves and our environment.

Mindful breathing, for example, is just one practice that enables us to gain control – control over our breathing which is essential to life.

In her 2017 book, The Influential Mind, neuroscientist Tali Sharot argues that:

The brain has evolved to control our bodies so that our bodies can manipulate our environments…Our biology is set up so that we are driven to be causal agents; we are internally rewarded with a feeling of satisfaction when we are in control, and internally punished with anxiety when we are not. (p.102)

Tali Sharot demonstrates through research findings that we have a very high need for control.  She maintains, for example, that aerophobia – the fear of flying – is essentially about the loss of control, we are in the “hands” of the pilot and the plane.  She suggests that suicide is an extreme response to the sense of being out of control, unable to control anything in one’s internal or external environment.

Tali Sharot draws on further research to argue that “people who feel in control are happier and healthier” (p. 95).  As you practice mindfulness, you increase your sense of control over your internal and external environments and enhance your health and happiness.

The more you practice mindfulness, the more you experience the sense of being in control and realise the positive benefits of mindful practice.

 

Image Source: Courtesy of Lazare on Pixabay

Tai Chi – A Pathway to Mindfulness

Tai Chi is described as “poetry in motion” and is a popular pathway to the development of mindfulness. It builds the connection between body, mind and spirit.

I first encountered Tai Chi practice when, as a manager in the public service in the 1980s, I engaged a Tai Chi instructor to conduct training for myself and my staff on a weekly basis.  At the time I felt extraordinarily uncoordinated but persisted with the practice in the weekly lessons, only to drop away as pressure of work took over.

In 2014 my wife and I undertook the beginners class in Taoist Tai Chi before going overseas to Europe.  I think it certainly helped our fitness and presence of mind.  More recently, I returned to the weekly beginners classes but was unable to maintain attendance and learn the full 108 movements owing to work commitments.

The Tai Chi classes provide social support and motivation to master the art of Tai Chi. However, I became discouraged with the classes because I could not keep up owing to my work-induced absences.  However, I had really appreciated the benefits of practising Taoist Tai Chi, so I located a training video that takes you through the first 17 moves and now I attempt to use this video to practise Taoist Tai Chi on a daily basis.  This video takes you through the steps very slowly with a clear explanation:

The advantage of this video is that the 17 moves take only about 4 minutes and they can be completed in sets of three or more repetitions. The creators of the video also provide a practice video for the highly recommended warm-up exercises.

As with mastery of anything, Taoist Tai Chi requires regular practice, ideally on a daily basis. The more frequently you practise, the greater are the benefits you can experience in terms of physical and mental health and the growth of mindfulness.

Tai Chi is an antidote to the business of life and work. As the Fung Loy Kok Institute of Taoism (FLK) observes:

Taoist Tai Chi® arts offer a powerful opportunity to unplug from our phones, tablets and computers, and reconnect with the world.

There are many health benefits attributed to Tai Chi.  The Taoist Tai Chi Society of Australia explains the basis for these benefits as follows:

The significant degree of turning and stretching in each of the movements, combined with the adaptability of the form to suit individual needs, are just some of the factors that contribute to its focus on restoring, improving and maintaining health. 

The specific health benefits they identify include:

  • improved circulation
  • improved balance and posture
  • increased strength and flexibility
  • reduced stress
  • alleviation of the symptoms of illness such as arthritis, high blood pressure and migraine.

Tai Chi, like mindfulness, develops calmness, focus, concentration and clarity.