What If I Fall Asleep During Meditation?

I have been discussing feelings and emotions – recognising your feelings and naming those feelings.  But what If I fall asleep during meditating on my feelings?  That happened to me the other day when I was doing a mindful breathing meditation for five minutes.

The natural tendency is to “beat up” on yourself.  It was only five minutes, why couldn’t I stay awake for that short time?  I must be doing it wrong.  How can I ever sustain the effort for 20 or 40 minutes?  I’ll never be able to master this meditation process!

Being non-judgmental about sleepiness during meditation

Jack Kornfield suggests that it is important to be non-judgmental – doing so, is not only counter-productive but may feed your natural tendency to judge yourself negatively.  He suggests that you can get in touch with the feeling of sleepiness and treat yourself with kindness.

Sometimes, we feel sleepy because of the strain of dealing with negative feelings – of allowing them to come to the surface.  The body may feel overwhelmed by the strength of the emotion and decide it is too difficult to handle. Alternatively, your body may take this opportunity to catch some rest if you have been living a very fast-paced life.

Meditation involves relaxation – relaxing into our breath and freeing our body from points of tension.  So, it is only natural that this will open us up to the challenge of falling asleep during meditation.  However, if it happens in the early stages or only occasionally, it is nothing to worry about.

If falling asleep does occur in the early stages of your learning to meditate, accept that this is part of the learning process.  Your body and mind have to adjust to the new pace and focus (the present)- and this takes time.  It will help you to build your patience to persist without judging yourself – a patience that will increase your capacity for self-management.

If sleepiness during meditation persists for months, you may need to take a serious look at your lifestyle – it may indicate that you are constantly consuming your emergency energy supply (drawing on a second breath all the time or persisting through sheer will power).

Some helpful hints for overcoming sleepiness during meditation

Mindspace.com has some very good suggestions to manage your sleepiness if it occurs frequently during meditation.  These suggestions relate mainly to considering your environment, your timing and your posture during meditation.

It is important that your environment is conducive to meditation.  Having a flow of fresh air by opening a window may help – this is similar to the recommendation to open the windows of a car if you are feeling drowsy as the fresh air may help to keep you awake as it blows on you.  Location is important too – so avoid meditating on or in your bed.  Besides inducing sleep because this is where you go to sleep each day, it potentially develops the habit of wakefulness when in bed – which is the last thing you want!

Timing for your meditation is important.  I have suggested having a set time each day to meditate to build the habit of meditating.  However, if this timing coincides with when your are typically very tired, then you will have great difficulty overcoming sleepiness during meditation.  If you are a “morning person” (who wakes up early and declines in energy as the day progresses) perhaps a morning meditation session is best; if you are “night person” (slow to wake up and gains energy as the day progresses) then maybe a night meditation session is best.  You need to find what best suits your own body clock.

Your posture can affect your meditation and your capacity to stay awake.  It is suggested that you sit upright rather than lying down during meditation.  Some even suggest placing a pillow behind your back to maintain this upright position.  If you are a yoga practitioner, then a sitting yoga position may be conducive to effective meditation.

Other hints to avoid sleepiness during meditation relate to food and drink.  Meditating immediately after a meal can induce sleep because your body tends to be drowsy as it digests the food.  Coffee, on the other hand, can act as a stimulant and can create dependence as well as reinforcement of the linkage between the stimulant and the act of meditating.  Meditation is a natural process and involves becoming attuned to your body, so using stimulants, such as coffee, can work against the goals of meditation – hence it is good to leave the coffee to after meditation.

I will leave the final word to Andy Puddicombe who has some summary advice in his video on Why do I keep falling asleep?

As you grow in mindfulness, you will progressively overcome sleepiness during meditation because your body and mind will gradually adjust to the unfamiliar activity.  You will not overcome sleepiness during meditation entirely – there will still be times when you are very tired and fall asleep while meditating.  However, if you treat yourself non-judgmentally and gently, you will overcome these minor setbacks to your progress in mindfulness.

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

Image source: courtesy of JessicaJohnson on Pixabay

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Naming Your Feelings to Tame Them

In the previous post, I discussed recognising our feelings.  This involved firstly, acknowledging that a very wide range of emotions are the essence of being human, and secondly, using mindfulness to get in touch with the feelings we are experiencing.  In this post, we take this process one step further by naming our individual feelings

Why name your feelings?

In his book, Mindsight, Dan Siegel argues that we “Name It to Tame It” – in other words, by naming our feelings we are better able to control them or, at least, lessen their impact as Professor Matthew D. Lieberman found in his research.

Dan argues that to say “I feel angry” is a very different statement, both in content and impact, than the words “I am angry”.  The latter tends to define us as angry person, whereas the former helps us to recognise that we are not our feelings – we are a lot more than what we feel.  Feelings come and go in nature and intensity – our essence remains.  Naming our feelings in a gentle, non-judgmental way affirms our self-worth and opens up the opportunity to master our feelings.

Naming your feelings gives you a sense of power over them and a freedom from servitude to them.  It also creates new perspectives and a spaciousness for the release of creativity.  As Dr. Ornish noted:

When you take time for your feelings, you become less stressed and you can think more clearly and creatively, making it easier to find constructive solutions.

The challenge of naming your feelings

Often we suppress our feeling or deny them because we are embarrassed to admit that we have those feelings.  Another issue is that often they come in a bundled format – a number of intertwined feelings linked together by a stimulus event or thought.  So, it is often hard to untangle them to identify and name each one.

Jack Kornfield tells the story of his encounter with a young man who said that he was depressed.  So Jack sat with him and entered into a conversation to help him to find out what was happening emotionally for him.  The young man started talking and first identified being worried, then angry, then discouraged, then sad – and finally, he was able to see a way ahead rather than being held captive by this undigested mix of feelings.  I had a similar experience recently, where I passed through a progressive range of feelings – unease, anxiety, fear, anger, empathy – only to identify creative solutions to the issue that was disturbing me.

Thus we need to take time to get in touch with our feelings and to name them.  Sometimes, we can be lost for words to name our feelings.  However, there are a wide range of resources such as the list of feelings (pleasant and unpleasant/difficult).  These feeling words open up the opportunity to get in touch with, and be more descriptive of, what we are actually feeling (rather than using a vague catch-all descriptor which does not strengthen our sense of emotional control).

Jack Kornfield suggests a meditation to help here as well.  It involves the typical process of mindful breathing followed by body scan and then identifying any feeling that you are experiencing through your body – it could be tightness brought on by anxiety, a tingling sensation from nervousness or a speeding-up of your breath resulting from a felt fear.  Acknowledging this feeling and naming it, without judgement, is the first step to dealing with it and gaining self-mastery.  After naming one feeling, you can move onto another feeling during this meditation process.

As we grow in mindfulness through mindfulness meditation on our feelings we gain the insight to name and tame those feelings and open up new perspectives on, and solutions for, existing problems.

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

Image source: courtesy of geralt on Pixabay

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The Power of Awareness: Mindful Breathing

Jack Kornfield and Tara Brach, in their online Power of Awareness Mindfulness Training, stress the importance of mindful breathing as a universal practice that is foundational to developing mindfulness.  Jack not only leads participants in a mindful breathing practice, but also explains the rich rewards of this practice.

Why practice mindful breathing?

Mindful breathing is, perhaps, the simplest and most accessible mindfulness practice.  It can be done anywhere, anytime because we are always breathing, whether we are conscious of it or not.  Jon Kabat-Zinn suggests that it is lucky that our breathing is not dependant on conscious thought, otherwise we would stop breathing because we are so often unaware of what is going on within and around us.

In a talk to Google staff, he explained to the managers and programmers present that they could easily take a few moments and do mindful breathing at their desk during the day.  Mindful breathing is so powerful because it gives us access to both self-awareness and self-management.

Developing self-awareness through mindful breathing

Jack talks about breathing mindfully as opening a window to ourselves.  If we are having trouble starting the practice – by locating a place in our body where we sense our breath (e.g. in our chest, throat, nose or stomach) – then this tells us something about our lack of awareness.

As a window, mindful breathing allows us to look in on ourselves – to notice the thoughts and their content that pass through our minds, to sense the tightness in various parts of our body and to understand the link between our emotions and our bodily reactions, e.g. fear creating tightness in our chest, nervousness causing us to shake.  We become acutely aware of our emotions and the connection between our mind and emotions and our emotions and our body.

The secret to mindful breathing is to not entertain our thoughts but to let them float by, while noticing what they are telling us about ourselves.  What do we think about most – is our mind always in the past or the future?  Do our thoughts depress us or create anxiety?  Are we always planning, not stopping to experience the moment?

Developing self-management through mindful breathing

Even the way we are breathing is rich with information about ourselves – is our breathing getting faster (anxiety coming on) or slower (learning to relax).  Are we becoming conscious of the space between our in-breath and our out-breath?  With our growth in self-awareness comes the opportunity to develop self-management.

Conscious breathing is used worldwide for self-management in a range of contexts – midwives encourage birthing mothers to breathe slowly and deeply; remedial massage therapists encourage you to breathe through the pain; and people who teach singing, like Chris James, begin with explaining to people how to breathe properly to release the tension in our bodies and vocal cords.

We know intuitively that if we slow down our breathing, we can become more relaxed and less anxious.   Some self-management practices, such as the SBNRR process previously explained in relation to managing negative triggers, begin with stopping and breathing consciously but slowly.

Mindful breathing practice itself does not require us to control our breath, but to notice it by focusing on where we can sense it in our bodies.  Increasingly, we become aware of the stillness and spaciousness in mindful breathing.  However, it does take practice to realise the full benefits of mindful breathing.

Jack suggests that, as a starting point, we practice breathing mindfully twice a day for five minutes each time.  He suggests that if we do this at a regular place and time, the habit will be sustained.  The secret to success in developing awareness is to start small, but start now.

Breathing mindfully helps us to slow the pace of our life, to access our creativity and to develop calm and clarity.  As we grow in mindfulness through mindful breathing, we open the window to self-awareness and enhance our capacity for self-management.

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

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Research Study on Mindfulness for Postnatal Depression

The incidence of postpartum depression in Iran is reported to be in the range 30-40 percent of women giving birth to a child.  One suggested factor is the early age that Iranian girls become married and have children – understandably, placing them in a position where they are both physically and mentally under-prepared for the exhausting physical and emotional demands of birthing and for the care of their new-born babies.

Four researchers, motivated by these alarming statistics, established a research project with first-time mothers in Iran to explore the effectiveness of mindfulness in reducing the incidence of postpartum depression.  The researchers – Hajieh Sheydaei, Azizreza Ghasemzadeh, Amir Lashkari and Parvaneh Ghorbani Kajani – published their results in an article titled, The effectiveness of mindfulness training on reducing the symptoms of postpartum depression.

Their research established that “mindfulness training was effective in reducing postpartum depression symptoms in new mothers”.  The researchers describe some of the symptoms of postnatal depression as:

…increase in appetite and overweightness. Irritability, aggressive behavior, panic attacks, seclusion, and uncontrolled crying … Maternity blues are the most outstanding symptom of postpartum depression which is considered the direct result of mothers’ anger and irritation.

The research group of new mothers who undertook the mindfulness training were exposed to a course involving 8 sessions and based on Mindfulness Based Cognitive Therapy (MBCT) – which entails combining mindfulness practices with cognitive therapy.  They were exposed to a range of mindfulness practices such as mindful eating, mindful breathing, sitting and walking meditations.  Some of the exercises were designed to challenge their negative thinking and emotions and to develop strategies to cope with the challenges of motherhood, while caring for themselves.

The MBCT approach helped the participating mothers to grow in self-awareness.  They were also able to enhance their self-management skills through an increased ability to identify the links between their thoughts and mood disorders and to develop new ways to deal with them (rather than the former strategies such as isolation, aggression and irritability).

As new mothers grow in mindfulness through meditative practices and exercises based on cognitive therapy, they can develop a different level of emotional intelligence which will equip them to deal with the challenges of motherhood and reduce symptoms of postnatal depression.

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

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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.

 

 

Mindfulness for Childbirth

In the previous post, I discussed mindfulness for postpartum depression and shared the story of Kristi Pahr and a range of relevant mindfulness resources.  In this post, I want to focus on the research that has been conducted on the use of mindfulness in preparation for childbirth.

Research in the area of mindfulness for mothers suggests that developing mindfulness during pregnancy can assist the mother not only during the perinatal period but also during the birth of a child and the postnatal period.  The benefits of mindfulness practice before birth can flow over to the postnatal period and help to prevent or alleviate the effects of postnatal depression.

Research on Mindfulness for Childbirth

Both pregnancy and childbirth challenge the resilience of a mother and the postnatal period brings its own stressors with the need to care for a newborn baby.   Mindfulness, in concert with social support, can help to ward off postnatal depression and assist in keeping both mother and baby healthy and happy.

Fear associated with expecting the worst in labour and the graphic sharing, both orally and in writing, of difficulties experienced by other mothers, compounds the natural anxiety of expectant mothers.  This, in turn, can make labour more difficult and prolonged and lead to other undesirable outcomes such as increased need for pain relief or other medical intervention and increased possibility that the mother will experience postnatal depression.

The Guardian in June 2017 carried a report of research conducted by Dr. Larissa Duncan and her colleagues based on the 2.5 days, weekend workshop, Mind in Labor (MIL) – developed and conducted by experienced midwife Nancy Bardacke, author of Mindful Birthing: Training the Mind, Body, and Heart for Childbirth and Beyond.

The focus of the Guardian article was on the question, Can mindfulness reduce the fear of labour and postpartum depression?  The reported research involved a randomised group (with some participants randomly assigned to complete the mindfulness course, while others [the control group] did not undertake the mindfulness training).  The research group covered 30 expectant, first-time mothers in their 3rd trimester of pregnancy.

Participants in the mindfulness training were given specific coping skills for birthing including learning to reframe the experience of pain, learning how to decouple pain sensations from negative thoughts and emotions, and developing personalised strategies with their partners to cope with the birthing process and beyond.  They were also exposed experientially to a range of mindfulness practices such as mindful walking, mindful breathing, body scan, sitting meditation, mindful eating and coping with pain through experiencing pain mindfully (holding ice blocks in their hands).

The conclusions reported in the research project by Dr. Duncan and her colleagues were stated as follows:

This study suggests mindfulness training carefully tailored to address fear and pain of childbirth may lead to important maternal mental health benefits, including improvements in childbirth-related appraisals and the prevention of postpartum depression symptoms. There is also some indication that MIL participants may use mindfulness coping in lieu of systemic opioid pain medication. 

Translated this means that the mindfulness training participants had increased belief in their capacity to handle the pain of birthing (self-efficacy), better ability to manage the pain through mindfulness techniques, greater body awareness, more positive perception of their experience of childbirth and less symptoms of postnatal depression.

As expectant mothers grow in mindfulness through tailored mindfulness training and practice, they are better able to manage the pain associated with childbirth and at the same time are less likely to suffer postnatal depression.

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

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Developing Habits through Mindfulness

In his presentation for the Mindfulness & Meditation Summit, Leo Babauta discussed the topic, Mindfulness: The Key to Habit Change.  He is the author of the e-book, The Habit Guidebook: My Most Effective Habit Methods & Solutions and the creator of the Zen Habits blog.

Leo spoke about how to develop habits through mindfulness and ways to deal with the obstacles that you will invariably encounter.  He had to overcome multiple bad habits – addiction to smoking, eating unhealthy foods and leading a sedentary life.  The costs for him were not only bad health but also lack of time for his wife and children and serious debt – all affecting his quality of life.

However, Leo overcame all these bad habits through mindfulness and now has a blog about developing habits, which he updates regularly for his two million readers.  Suffice it to say, he no longer has a debt problem, is healthy, has lost a lot of weight and has been able to run a marathon and spend quality time with his family.

Developing a single habit

When we are confronted with a whole host of things that we need to change in our lives, as Leo was, we tend to think that one small change is insufficient to make a difference.  However, Leo’s advice echoes that of Seth Godin and others who have achieved great things in their lives – start small, start now, be consistent and be accountable to yourself and others.

When we first start on a new habit, we are enthusiastic about the possibilities for how it could turn our life around. It is important not to get carried away by this early enthusiasm and try to do too much too soon.  Otherwise, you will not be able to sustain the effort with the result that the habit will not last and you will not experience the desired benefits.

Again, the advice is to start small, but with one habit.  Leo argues that focusing on a single habit that will potentially lead to your end goal, e.g. giving up smoking, is more sustainable than focusing on a goal that is too far into the future and more uncertain of attainment – which can result in deferral of happiness until the end goal is achieved.  When you focus on a small, achievable habit, you can experience happiness each time with the achievement of that one small step.  This, in turn, provides positive reinforcement for the new habit.

He suggests linking the new habit to something you already do daily, e.g. making a cup of tea/coffee.  This then becomes a trigger or reminder to undertake the new habit.  You can also strengthen your resolve through building in accountability – telling someone else what you intend to do, having an accountability buddy or someone who undertakes the habit/practice with you , e.g. a running partner.

Developing a habit through mindfulness

Leo suggests supporting this one, new habit with mindfulness practice.  The new habit may be to start walking, running or writing or doing yoga.    The mindfulness practice can itself be small, e.g. a short mindful breathing meditation.  The meditation, itself, may be the initial habit you are trying to develop, or it can be used to support the development of another habit.

Leo’s own experience demonstrates the power of mindfulness to overcome obstacles to forming a new habit.  You can stop yourself, tune into your breath and observe what is happening for you.  You can deal with obstacles as they arise.

For example, if you tend to put things off, rationalise why you are re-engaging in the bad habit or expressing negative thoughts about your ability to perform, then these thoughts can be observed through your mindful breathing practice.  You can see these things happening while meditating and treat them as obstacles that are trying to get in the road of your achieving your goal.  You can stand back from them and reduce their power by treating them as passing thoughts.  You can then resume your practice of your new habit.

If you feel the pull of an urge – to sleep in, to smoke or to eat unhealthy food – you can work with that urge through mindful breathing.  You can observe the urge, its strengthening power, it’s rationalisation – and gradually reduce the pull of this urge by viewing it while meditating.  As you breathe mindfully, focus on the urge until it subsides.

Mindfulness not only helps you overcome obstacles to forming a new habit, it increases your self-awareness and builds your capacity for self-management.

As we grow in mindfulness, through meditation practice, we can progressively develop new positive habits and regain control over our lives.  The secret is to start small with one habit, be consistent in practising the habit and support the development of the habit with mindfulness that can address the obstacles as they arise – and they do arise for everyone.

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

Image source: courtesy of geralt on Pixabay

Levels of Meditation

Noah Levine, discussed different levels of meditation during his presentation for the Mindfulness & Meditation Summit.  His topic was, Breaking the Addiction to Our Minds.

Noah identified three levels of meditation – (1) foundational – focus on breathing and grounding in the body, (2) second level – awareness of pain/suffering/attachment, (3) third level – overcoming the addiction to our minds.

He led listeners through a 10-minute meditation practice that was focused on the foundational level – mindful breathing.   This was an excellent meditation with skilful guidance.

Noah made the point that while there is no ideal amount of time for a meditation practice, starting somewhere in terms of time allocation is really important. He suggested that twenty minutes could be a starting point to realise some of the reinforcing benefits of meditation.  However, his strong recommendation is to aim for 45 minutes as a goal to attain because, in his experience, significant shifts/movements can occur in the last 10 minutes of this extended meditation period.

He cautions against expecting quick results and major shifts in the early stages:

Mindfulness is a gradual, systematic training that through our own efforts lead to these insights [about the impermanence of everything] and transformative wisdom [that recognises our addiction to our minds].

Noah points out too that addiction to our minds is different from other addictions such as addiction to smoking, drugs or food.  As he explained from his own experience, many addictions can be overcome through abstinence – but this is not true of addiction to the mind and thinking.  Like breathing, thinking occurs independent of us and is an essential part of our human existence.  The problem arises when we allow our mind, our thoughts, to control our lives without the highly developed skill of discernment.

A particular insight that Noah offered is that reflection – reviewing, evaluating, planning – is not mindfulness.  For me, as an action learning practitioner and teacher, reflection is integral to my daily way of life, whether it is concerning how I play tennis, conduct a workshop or engage another person in conversation.  Reflection is still an act of (critical) thinking, which – though necessary to life and professional practice – is not mindfulness.

I think a key learning from Noah’s presentation is that we grow in mindfulness gradually as we develop our meditation practice to the point where we are able to overcome addiction to our minds and the process of thinking.

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

Being Mindful

When we first hear the idea of “being mindful”, we tend to associate the concept with thinking.  If we are asked to do something mindfully, we assume that this means tackling a task with a clear plan of how we will do it, having a contingency plan if things go wrong and being conscious of the consequences, intended or unintended, of our actions.

In contrast, “being mindful” in the context of mindfulness training involves being fully present and paying full attention to some aspect of our inner or outer landscape.

It is the opposite of being “lost in thought” – absorbed in the endless procession of ideas that pass through our mind, minute by minute.  Being mindful actually means shutting down our thoughts, being fully present and paying attention to our breathing, walking, eating, perceptions or some aspect of our body.

In somatic meditation, for example, we are focusing on our body through practices such as the whole body scan. This requires us to still our mind and focus our attention progressively on different parts of our body and release tension in our muscles as we undertake the scan.

Mindful breathing requires us to pay attention to our breathing while letting distracting thoughts pass us by. We need discipline to maintain our focus and avoid entertaining our passing thoughts.  They can be viewed as bubbles of water floating to the surface and disintegrating.

Being mindful builds our ability to focus, to be present in the moment.  As we grow in mindfulness through mindful practices, we gain the benefit of clarity and calm in situations that would normally cause us stress.  Mindfulness also contributes to our health and well-being, builds our creative capacity and enables us to experience a pervaisve sense of happiness.

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

Image source: Courtesy of johnhain on Pixabay

Mindfulness – Start Small, Start Right Now

The benefits of mindfulness seem enticing – not the least of which are improved mental health, clarity of mind and calmness.

Yet the change from the habit of busyness seems such a big step.  How do you go from filling every moment with activity – designed to keep up with a racing mind – to the ability to stop and “be in the moment”, fully present to  what is happening around you?

The first step is to change your underlying assumption that busyness will get you what you want – achievement, happiness and success.  Unless you change your underlying assumption, you will not be able to sustain a change in your habituated behaviour – you will keep returning to old habits when under stress.

The second step is to “start small, start now”. These are the words of wisdom from entrepreneur and marketing guru, Seth Godin who writes a daily blog.  Seth’s advice is:

Start small, start now.

This is better than “start big, start later”.

One advantage is that you don’t have to start perfect.

You can merely start.

While Seth is writing in the context of internet marketing, the above advice has application to many facets of life, not the least of which is how to grow in mindfulness.

In an earlier post, I suggested that to sustain mindfulness practice, you can begin with “one breath at a time” – practising mindful breathing.  To start small, is better than not to start at all.  If you begin with one simple mindful practice that breaks your current routine, you will be able to persist and progressively grow in mindfulness.  Persistence then brings its own reward – increasing benefits and reinforcement of your new habits.

The secret is to find a mindful practice, and timing for that practice, that suits you.  Everyone is different, you need to find your own starting point – your next step.

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

Image source: courtesy of geralt on Pixabay

Sustaining the Practice of Mindfulness: One Breath at a Time

You might have been inspired by a mindfulness workshop or the stories of other people who have experienced the benefits of mindfulness.

You could be convinced of these benefits by the neuroscience supporting mindfulness and just want to experience particular benefits yourself.

But all the knowledge, inspiration and desire alone will not help you to grow in mindfulness, if you don’t practice mindfulness.  You have to learn how to maintain the motivation for mindfulness practice.

Mindfulness is like any other skill area – you need to practice to master the process and make it an integral part of your life.

Chade-Meng Tan, one of the creators of Google’s Search Inside Yourself course in mindfulness and emotional intelligence, likens sustaining mindfulness practice to developing the habit of going to the gym:

It is the same with sustaining a mindfulness practice.  You probably need some discipline in the beginning, but after a few months, you may notice dramatic changes in quality of life.  You become happier, calmer, more emotionally resilient, more energetic, and people like you more because your positivity emanates onto them.  You feel great about yourself.  And again, once you reach that point, it is so compelling, you just cannot not practice anymore. (Search Inside Yourself: The Secret Path to Unbreakable Concentration, Complete Relaxation, Total Self-Control, p.56)

Over the last ten years, Google has trained more than 4,500 staff and managers in mindfulness and emotional intelligence through their Search Inside Yourself course.  One thing the creators and facilitators of the course have learned is how to sustain mindfulness practice and realise its benefits.

Chade-Meng Tan shares his insights about a simple three-step process to sustain the practice of mindfulness:

  1. find a buddy to check in with on a weekly basis to share your mindfulness experience and make yourself accountable
  2. do less than you can manage so that it does not become onerous
  3. take one mindful breath a day.

Chade-Meng Tan explains the last step more fully below:

I may be the laziest mindfulness instructor in the world because I tell my students all they need to commit to is one mindful breath a day.  Just one.  Breathe in and breathe out mindfully, and your commitment for the day is fulfilled; everything else is a bonus. (Search Inside Yourself, p.58)

Practice increases our consciousness of mindfulness and its benefits.  It enables us to develop momentum that will help to sustain our commitment and motivation.

The secret is to develop a habit but start small with something that is easy to achieve.  This enables us to get over the early hurdles where practice is experienced as a chore.

If you don’t persist past the early resistance stage, you won’t experience the benefits of mindfulness.  So there is a lot of wisdom in starting with just one breath a day to grow mindfulness.

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