Strategies to Handle Restlessness During Meditation

Restlessness during meditation is experienced by everyone, even the advanced meditator.  It is important to be with the moment and be non-judgmental with ourselves, avoiding the temptation to “beat up on ourselves”.  So, part of dealing with restlessness during meditation is accepting what is and what is happening to us without self-censure.

Diana Winston, Director of Mindfulness Education at the Mindful Awareness Research Center (MARC), reminds us of the essence of mindfulness:

Paying attention to our present moment experiences with openness and curiosity and a willingness to be with what is.

Diana in a meditation podcast on restlessness as an obstacle to meditation offers four strategies to deal with this restlessness which can be experienced in our mind and manifested in our body in the form of tightness/tension or the need to keep changing our posture.  These strategies require a consciousness about what is happening in our mind and/or body during meditation and a willingness “to be with what is”.

Strategies to handle restlessness during meditation

The strategies discussed by Diana incorporate a change in the focus of your meditation or a momentary change in your posture:

  1. Narrowed focused – you can narrow your focus so that you are concentrating even more closely on your breath.  You can observe the beginning (in-breath), the middle (space between in-breath and out-breath) and the ending (out-breath).  You could narrow your focus like the child in the image above who is totally absorbed in their play with a bucket at the beach.  This response to restlessness entails stillness combined with a narrowed focus.
  2. Widened focus – an alternative to narrowing your focus during meditation is to do the opposite, widen the focus of your attention.  One thing that you could focus on is the sounds that you hear, bringing your attention to listening.  Your focus could shift from the sounds that are nearby to those that are the furthest away.  Widening your focus entails changing your attention away from the mind’s relentless activity to what is happening aurally in the present moment.
  3. Focus on the restlessness – you can focus on the restlessness itself.  This involves paying attention to what is going on in your mind and your body.  You could name the mental restlessness by saying something like, “There you are again Mr. Restless drawing my attention away”.  You could then get in touch with your body to feel the impact of the restless mind and to notice “how” and “where”the restlessness is being experienced in your body.
  4. Change of posture – this involves a slight change of posture to re-focus your mind.  You may find, for example, that your shoulders have slumped slightly, so you could straighten them.  You may have crossed your feet and no longer have the soles of your feet on the ground.  Correcting your posture can bring you back to the present moment and what is the purpose of your meditation.

As we grow in mindfulness through the regular practice of meditation, we can more easily adopt strategies to deal with restlessness during meditation.  Persistence with meditation practice brings its own rewards.

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

Image source: courtesy of dh_creative on Pixabay

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Overcoming Cravings and Addictions through Mindfulness Practice

In my previous blog post, I discussed Melli O’Brien’s interview with Judson Brewer, an expert in the use of mindfulness for overcoming cravings and addictions.  Jud, as he is called, is the author of a number of books, including The Craving Mind.

In the earlier blog post, I wrote about how addictions are formed and how mindfulness undermines both cravings and addictions through breaking the link between our addictive behaviours and our perceived rewards.

In this blog post, I will focus on the barriers that prevent us from using the power of mindfulness to break the shackles of cravings and addiction and present a mindfulness practice, recommended by both Melli and Jud, that will help to overcome those barriers and shackles.

Personal barriers to using mindfulness to overcome cravings and addiction

During the interview with Jud, Melli suggested that sometimes shame gets in the road of our recovery from addiction.   Craving and addiction feels so very personal that we are reluctant to own up to ourselves or others about its existence.  We want to avoid the pain of self-realisation.

We may be reluctant to give up the rewards associated with the addiction because they have become our crutch, e.g. to deal with stress; and we might be fearful that we will not be able to cope.

Melli also asked Jud what he personally experienced as barriers to daily mindfulness practice.  In his response, Jud identified three key things that made it difficult for him to sustain his daily mindfulness practice:

  1. growing in self-awareness that was painful – it became progressively clearer to Jud that he had caused suffering for other people in his life and this was difficult to face on an ongoing basis, and was humbling;
  2. being too intellectual in his practice – intellectualizing about some of the practices rather than just being-in-the-practice;
  3. doubting the efficacy of loving-kindness meditation; but finally, after a number of years, overcoming his assumptions and bias against the practice.

A four-step mindfulness practice for overcoming cravings and addiction

During the interview, Jud introduced the R.A.I.N. process as a mindfulness practice for breaking the habit loop of cravings and addiction.  The four-step process involves the following:

  1. Recognise – that you are caught up in a habit loop through a craving and recognise the addiction it creates when you give into the thoughts and emotions associated with the craving;
  2. Accept -that you have this craving and related addiction which, as Melli suggests, is a part of the “human condition”, that is part of being human;
  3. Investigate – what is happening in your body when the craving appears; what are the body sensations you are experiencing? what triggers the craving? what are the real outcomes/cost of the addiction (challenge the behaviour-reward link); experience the pleasantness of exploring your curiosity about yourself and your personal reactions to various triggers; enjoy the experience of getting to know yourself and who you really are.
  4. Non-identification – acknowledge that your cravings and addictions are not you; that you are not your thoughts; that you are not your emotions; and that underneath it all is you growing in awareness and becoming-in-the moment.

As we grow in mindfulness through meditation, we gain a better understanding of the personal barriers we create to stop ourselves using mindfulness to break the shackles of our cravings and addictions.  We can also learn mindfulness practices that can break through these barriers and the shackles that hold us captive to our own unhealthy habit loop.  In the final analysis, we learn to trust in the power of mindfulness and the resultant awareness.

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

Image source: courtesy of johnhain 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.

Savoring Your Achievements and Rewards

In his recent article on savoring practices, Barry Bryce, editor of mindful.org, suggests that we could savour our achievements and associated rewards to develop our mindfulness.

So often we move from one form of achievement to another – we might be writing, developing, creating, encouraging, inspiring or contributing on an ongoing basis.  These achievements can be in any arena of our lives – work, home or community.  We become so busy “doing” that we fail to savor the moment and the achievement involved.

According to the living Oxford Dictionary, an achievement is:

A thing done successfully with effort, skill, or courage.

So an achievement is no mean feat – it is something requiring effort, skill and/or courage that has a successful outcome.  It is interesting that many people when asked to share an achievement have difficulty identifying one.  However, when helped to explore their work and life, they are sometimes able to list a number of achievements.  This indicates that personal achievements are not “top of mind” and are rarely savored.

Savoring your achievements

Part of the problem is that people often think that acknowledging and/or sharing achievements is boasting – a term that has many negative connotations and a very strong association with stereotypes.  While this perspective may prevent you from sharing your achievements publicly, it should not stop you from savoring them privately.

Savoring an achievement develops appreciation and gratitude for the gifts, skills, opportunities, resources and support that we so often take for granted.  It can build self-confidence and self-efficacy (the belief in our capacity to successfully undertake a specific task).  It enables us to grow in mindfulness as we increase our awareness in-the-moment of how we have used our skills, effort and/or courage to accomplish some outcome.  If the intent of savoring the achievement is to express appreciation and gratitude, this deepens our mindful practice.

Savoring our own achievements builds a positive perspective, reduces the possibility of envy and helps us to  acknowledge and appreciate the achievements of others.

Savoring your rewards

We can savor the rewards associated with our achievements by firstly identifying them and then appreciating them.  Rewards may take the form of intrinsic satisfaction, external recognition, a sense of purpose and contribution, physical or monetary outcomes, positive emotions, or increased connection with other people and/or our community.

Rewards are reinforcing – they strengthen our self-belief, encourage us to further achievements and increase the likelihood that we will be successful again.  Savoring rewards keeps these outcomes at the forefront of our minds and provides motivation for further achievement.

A personal reflection on savoring

In reflecting on what I have written above, I suddenly realised that I have been savoring achievement in one area of my life for many years – in playing tennis.  During a game of tennis, I try to remember at least one shot that I executed very well and achieved what I set out to achieve.  I now have a video archive in my head of numerous shots that I value as achievements – they involved the successful exercise of effort and skill, and sometimes, courage.  I learnt early on in playing tennis that part of the mental game of tennis is to focus on what you do right, not what you do wrong.  For me, one of the consistent rewards of these achievements, that I truly savor, is the sense of competence that I experience.  Another reward that I savor is reinforcement of my ability to execute a specific shot very well, e.g. a half-volley, a topspin lob or a drive volley.

If you practice savoring your achievements and the associated rewards, you will grow in mindfulness and increase your ability to be fully present in the moment. The development of mindfulness brings its own rewards of calm, clarity, creativity and consideration of others.

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

Image source: courtesy of Pezibear on Pixabay