November 2021 – Grow Mindfulness

Meditating on Nature and Gratitude

Mark Coleman provides a guided meditation podcast on nature and gratitude that reinforces the theme of his work which is to “bring awareness to every aspect of our experience”. He maintains that this form of meditation is designed to cultivate “a grateful heart and appreciative mind”. He argues that appreciation of nature is not just an intellectual exercise but involves a heartfelt engagement with nature and its beauty, variety and expansiveness. In the meditation, he steps us through various ways of focusing on elements of nature so that we can express our gratitude and appreciation for all that exists around us.

Paying attention to the elements of nature

As he progresses through the guided meditation, Mark draws our attention to different elements of nature that are readily accessible to us but often overlooked or cursorily observed. Below are some of the elements that he encourages us to pay closer attention to, with a grateful heart and appreciative mind:

Sunrise – we can look at a sunrise and marvel at its magnitude, the endless changing patterns and shapes of clouds and colour of the sky. In my location, near the bay and a large marina, I have the additional opportunity to observe the outlines of boats and sails reflected in the water as the sun rises of a morning – something that is a continuous source of amazement. The presence of photographers lining the foreshore with their tripods attests to the beauty of the morning sunrise over the water and its power to attract attention. The sunrise heralds a day of potential and promise.
Sounds– we often experience the sounds of birds as background noise rather than something that we notice and consciously pay attention to. We can distinguish the cooing of doves nestling and nesting in trees, the squawking of rainbow lorikeets, the enthusiastic sound of kookaburras welcoming the morning’s light and the penetrating call of the curlew piercing the stillness and silence of the night. The eerie curlew’s call and its hypnotic effect are exquisitely captured by Karen Manton in her novel, The Curlew’s Eye.
Flight patterns of birds – we can learn to pay attention to the flight patterns of different birds. We can come to appreciate the speedy swooping and swerving of swallows as they skim across the water or fly rapidly around building structures, the quiet flight and landing of pairs of rosellas or the raucous, flighty behaviour of large flocks of lorikeets, especially at dusk near the seaside (or bayside, in my location). We can also notice the tentative steps and flight of baby birds and their incessant cries for food.
Rain – we can pay attention to the sounds of rain and appreciate its role in invigorating plants, filling depleted dams and providing life-giving resources to communities of people and animals devastated by fire or drought. In another podcast, Mark reminds us of the capacity of rain to increase our awareness of the interconnectedness of nature. Rainbows that accompany rain are a continuous source of wonder.
Our own body – Mark reminds us to notice and admire the miracle of our own body – its complexity, utility, inner connectedness and interconnectedness with nature. He suggests that we pay attention (with appreciation) to the oxygen that we absorb from trees and plants, while acknowledging how valuable and mysterious is this interplay between humans and nature. The recent research on the role of our microbiome and its connection to illness, inflammation and eyesight, reminds us that, despite the wealth of knowledge, scientific methods and technology, our experts are still trying to fathom the depths of the mystery of our bodies and minds and their interconnectedness. We are just beginning to learn about the intelligence of the heart and of the gut. The HeartMath Institute helps us to understand heart-brain science and to access “the heart’s intuitive guidance” through achieving “coherent alignment” of our physical, emotional and mental systems. We can learn to appreciate and value our brain and our own special capabilities such as analytical skills, capacity to see patterns, attention to detail, creativity and/or strategic thinking. Through appreciating these capacities, we will savour our subconscious mind and readily “mind our brain”.
Our breath – the breath reinforces the miracle of life. We know that people who experienced the COVID19 virus often had severe difficulties breathing. Our breath is normally so automatic (luckily!) that we take it for granted. Mindful breathing can enable us to be grateful for each breath, to develop our self-awareness and access calmness and equanimity. Richard Wolf, author of In Tune: Music as the Bridge to Mindfulness, encourages us to listen to the “sonic qualities” of our breath and offers ways to tune our breath to music beats – what he calls “breathing in time”

Reflection

Meditating on nature and gratitude encourages us to open up our senses and consciously pay attention to the world around us. It makes us appreciate that we can hear, smell, see, touch and taste (if these senses are intact). Many things we take for granted such as smell and taste were lost to people suffering from the COVID19 virus. It’s often through the temporary loss of things that we learn to appreciate them. Ideally our sense of gratitude is always present and often expressed even through micro-gestures.

As we grow in mindfulness, through meditation, observation and reflection, we can more readily develop a grateful heart and appreciative mind, enhance our sense of wonder and awe, and savour what we have in our everyday lives. Mantra meditations can be very helpful in enabling us to appreciate nature, our mind-body connection and the interconnection of everything. Lulu & Mischka’s mantra meditation, Stillness in Motion, performed while sailing and singing with whales, reminds us of our connection with the earth, the stars, the waves and the light in other people’s eyes.

Environmental educator, Costa Georgiadis, maintains that our connection to nature and appreciation of all that it offers begins with gardening in our own “backyard”. He offers multiple ways to get closer to nature and appreciate what it has to offer in his new book, Costa’s World: Gardening for the SOIL, the SOUL and the SUBURBS.

____________________________________

Image by Anh Lê khắc 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.

Being Mindful of Our Immediate Environment

Costa Georgiadis maintains that a return to the simple things of life, such as a home garden, is essential in these challenging times. Costa is an environmental educator, TV presenter, landscape architect and host of ABC’s Gardening Australia. His passion for sustainability has its origins in the care and concern for the environment instilled into him at an early age by his grandparents. His recent book, Costa’s World: Gardening for the SOIL, the SOUL and the SUBURBS, is more than a wonderfully illustrated and informative gardening book – its is really a book about living and restoring, replenishing and re-invigorating our immediate home environment. He argues for achieving biodiversity, reducing waste and living mindfully in our immediate environment.

Costa contends that at the heart of sustainability is the ability to separate needs from wants – something we do when we go camping. He uses the analogy that we are “campers” on this earth and we need to be conscious of our imprint day to day, while being able to create an environment that nurtures, protects and sustains us . His book is imbued with his enthusiasm, humour, energy, conviction and down-to earth practicality.

Getting to know our microenvironment

Costa is a great believer in diaries and logs for getting to know our microenvironment – he argues that grounded data is pure gold. He also maintains that we really need to get to know microclimates – to understand the climate of our neighbourhood in terms of the variability of the temperature, the timing and volume of rain, and the extremes of heat and cold. Costa argues that we have to inform ourselves of our local, grounded seasons not just the four traditional European seasons – Spring, Summer, Autumn and Winter – that we are familiar with. He suggests that we can draw on indigenous knowledge and descriptions of seasons to better inform ourselves. He reminds us that seasons shape our lives – they influence what we eat, what we wear, how we spend our time, and the amount of time we spend indoors or outdoors.

Costa has a series of questions that we can ask ourselves to better understand our immediate environment. They cover issues such as the source of prevailing winds, the physical landscape, tree placements and impacts of fences and structures. He argues that developing awareness about these environmental elements and the location of our living space can helps us to prevent waste, save energy and invest time and energy in productive, sustainable practices.

Sustaining and regenerating our microenvironment

Throughout his book, Costa provides multiple ways we can restore, replenish and enrich the biodiversity of our immediate environment – the source of life and sustainability. Here are some of the areas that he explores with practical hints on how to progress them:

Composting – Costa contends that in composting we are “bringing dead things back to life”. He argues that anyone can compost as all the required materials are readily available – kitchen food scraps, leaves, grass clippings, used newspapers, paper & cardboard, twigs and sticks. He provides detailed instructions with clear illustrations to get us started and practical ways to make the ongoing process easy. He contends that in composting we are reducing waste and landfill, developing great soil and “making new friends in the community” by inviting worms and multiple insects to break down the composting ingredients. Birds too will happily visit to feed on the worms and contribute their droppings. He also recommends the ShareWaste app as a way to engage a wider community of people in your local area in the composting process.
Enriching our soil – Costa maintains that “healthy soil is teeming with life”. He encourages us to really observe our soil – its colour, texture, feel, and smell. He offers multiple ways to test our soil and to enrich it, all the while raising awareness about the soil needs of different plants such as native and indigenous plants. Costa encourages us to develop a partnership with our soil which is critical to our survival individually and as a species. Composting has a key role here as it not only increases organic matter in our soil but enables us to get closer to the soil by investing time and energy in regenerating it.
Reducing water usage – being conscious of our consumption and waste of water. Costa suggests that a salutary lesson is to observe the number of times in a day that we access a water outlet and to ask ourselves how we can reduce our water use.
Plastic-free initiatives – here Costa encourages us to start “breaking up with plastic” by reducing our dependence on it. He offers ways to achieve this “breakup” which include avoiding the use of plastic straws, drink bottles, and cutlery. He also encourages us to influence others to overcome the habit of single-use plastic which has become so much a part of our lives in modern times..
Conscious consumption – Costa suggests that we become conscious of the origins and ingredients of our consumable items such as coffee, tea, clothes, soaps, detergents and toilet paper. He provides a series of questions we can ask ourselves to increase our awareness of the impact of these consumables on our microenvironment.

Reflection

I feel that I have not done justice to Costa’s book in this brief review. He achieves a wonderful balance between depth of information and practicality of application. His book is replete with examples, activities, projects and guides as well as reinforcing illustrations and quotes. His enthusiasm for replenishing our immediate environments is motivating and energising. Costa shares a lifetime of study, research and education in his book and maintains that activism for us is “performing day-to-day actions” in our microenvironments.

As we grow in mindfulness through time spent in nature, gardening and observing our immediate environment, we can better appreciate our world, contribute to sustainability and develop an improved environment for succeeding generations. Gardening can enhance our awareness, give us greater access to the healing power of nature and enrich our lives through increased texture, colour, feel and interest. It also gives us the opportunity to learn as we try out new plants, locations and soil enrichments – we can learn through doing and reflecting on the outcomes both intended and unintended.

________________________________________

Image by phamphuonglinh 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.

Developing a Sense of Belonging through Mindfulness

In this era of widespread depression, loneliness and disconnection, it becomes critically important to rediscover and enhance our sense of connection. Allyson Pimentel, in one of the UCLA guided meditation podcasts, reminds us that mindfulness can ignite our sense of belonging to ourselves, other people and the earth. Mindfulness is a pathway to reaffirming our connectedness to everything. In the podcast, Allyson draws on the book by Sebene Selassie, You Belong: A Call to Connection. Selene makes a profound case for our connectedness, despite differences, when she writes, “although not one, not separate” and “although not separate, not the same”. She affirms that much of life is paradoxical, but to deny this is to turn a blind eye to the reality of our human existence on earth.

Allyson argues that the “delusion of separateness” contributes to depression and loneliness. She states that we all belong “in every moment and to everything” despite our traumas, injustice and racism in the world, differences in language – culture – philosophy, the presence of hate and division, and the pervasive sense of disconnection and meaninglessness. Building a sense of connection and belonging heals wounds and divisions, contributes to positive mental health and enriches our lived experience through joy, wonder, relatedness and consciously “being with”. Mindfulness, with its focus on what is happening now and doing so with openness, curiosity and acceptance, intensifies our sense of belonging. Paradoxically, being still and silent leads us to compassionate action towards others through recognition of our connectedness.

At any point in time, we can sense our connection to the community of people throughout the world who are meditating, doing Tai Chi or engaging in some other mindfulness practice; or experiencing chronic pain; or dealing with the impacts of adverse childhood experiences or other trauma; or trying to manage grief; or attempting to overcome an addiction or craving; or are experiencing anxiety and depression; or any other manifestation of the human condition. We can also become more conscious of our connection to every other living being as well as our connection with nature.

Guided meditation on belonging

At the beginning of her guided meditation, Allyson encourages us to take a number of deep breaths so that we can feel the connection with the air and our surrounds as well as begin to become more grounded and connected to ourselves. At this point, I was reminded of Lulu & Mischka’s mantra meditation, Rainbow Light and the words:

When I breathe into my heart

I breathe into the heart of all beings

After this initial grounding, Allyson encourages us to connect with our breath, sounds in the room and beyond or our bodily sensations. In connecting to the sounds surrounding us, we can become conscious of what Jon Kabat-Zinn describes as the soundscape in his book, Coming to Our Senses. Allyson reminds us to just absorb the sounds, not try to identify or interpret them or create a story about them – just be with sounds, another form of connection and belonging. We can extend our awareness to our other senses or what Jon describes as the “lightscape”, “touchscape”, “smellscape, “tastescape” and, ultimately, our “mindscape” – “the vast empty spaciousness that is awareness itself”.

Allyson suggests that another way to feel connected and belonging is to focus on our bodily sensations related to being supported by our chair, cushion, bed or floor – whatever is connecting our bodies to something solid and unmoving. Being with these sensations reinforces our supported connectedness and sense of belonging.

Reflection

In the final analysis, we can choose to focus on our differences and what separates us or, alternatively, to increase our consciousness about our connection and belongingness. As we grow in mindfulness through reflection, meditation, mantras, and daily mindfulness practices, we can gain an increased sense of connection and belonging and draw support and positive emotions from this growing awareness.

________________________________

Image by Eddie K 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.

Barriers to Overcoming the Anxiety Habit Loop

In previous posts I have discussed Judson Brewer’s concept of the habit loop underpinning anxiety, addiction and craving and his mindfulness processes for overcoming anxiety. Central to his process for overcoming anxiety, is understanding the trigger-behaviour-reward process, the need to honestly and openly explore the realised rewards and costs of a particular behaviour and the willingness to update the reward value in our mind in the light of this learning. In this post on barriers to using Judson’s process to overcome anxiety, I will explore further some of the ideas presented in his book, Unwinding Anxiety: Train Your Brain to Heal Your Mind. I will also link this discussion to other ideas on barriers to mindfulness that I have written about earlier.

Barriers to overcoming the anxiety habit loop

Below are some of the barriers I have identified in reading Judson’s book but supplemented by my earlier discussions:

Obsession with the news – we can feast on the news as if our lives depended on it. At every opportunity, we might be seen accessing our mobile phones to find out the latest news. We can do this while waiting, instead of using this down-time to build our awareness. The problem is that the news is typically dominated by adverse events and people’s suffering as well as portents of disaster. It is often unnerving, adds to anxiety and causes disquiet. If we become obsessed with the news, we are not creating the space for stillness and calm that would enable us to be mindful about our habituated behaviour and its real rewards (outcomes).
Closed worldview – pursuing the news is what Judson describes as “deprivation curiosity” where our motivation is to address a deficit in our knowledge where the reward is discovery of the up-to-date information. However, this process constitutes a closed system because closure is achieved once the void (missing information) is filled. We can also adopt a closed worldview by trying to protect ourselves from disconcerting or uncomfortable information, and related feelings, about our habituated behaviour and its impact on our wellbeing and the welfare of others. Judson argues that what we need to pursue is “interest curiosity” where the process of curiosity is reward in itself because it is open-ended, never dries up and exposes us to the rewards of joy, wonder and awe. He suggests that interest curiosity feels better when we compare it to “the scratchy, closed-down itch of deprivation”.
Review and regret approach – this habituated behaviour constitutes another closed circuit in that it leads us to self-flagellation and negative self-appraisal whenever we revert to our bad habit or make a mistake. Judson suggests that what is needed here is “forgiveness and moving on and up”. This reflective approach opens the way to real learning and sustained habit change. We can beat up on ourself for mistakes but this only feeds the anxiety habit cycle and contributes to depression. In contrast, If we adopt a growth mindset, we can see each experience, and attempt to overcome our anxiety habit loop, as an opportunity to learn and grow. Our actions serve to give us feedback about outcomes, both intended and unintended – and this is the way we learn.
Lacking persistence – in this era of the desire for immediate satisfaction, it is easy to lose heart and give up before our goal is realised, even if we have made some progress along the way to reducing our anxiety level. We can overlook the fact that our habituated behaviour has been developed over many years and, in some instances, has resulted from a traumatic event or adverse childhood experience. It will take a concerted effort over an extended period of time to overcome an anxiety habit loop. Judson suggests that it will take “short moments, many times” and a willingness to persist with the process of “kind curiosity” to unearth our anxiety habit loop and the underpinning reward system.
Unchanged reward value – we can mindlessly accept the existing reward value that keeps our anxiety habit loop locked in thus creating a barrier to change. Alternatively, we can actively seek to update our reward value with disenchanting information (which we typically ignore). We tend to see only the positive aspects of a habituated behaviour (e.g. avoidance of discomfort, pain, embarrassment or hurtful self-disclosure). Judson likens this barrier to a “chocolate experiment” where people failed to realise when eating more and more chocolate turned an otherwise pleasurable experience into one that caused displeasure. We can either not notice or ignore the “turning point” and fail to develop a real updated, assessment of a reward value. This often occurs with people whose underlying anxiety drives a habit of procrastination.
Focus on reasoning rather than feeling – Judson argues that thinking and rationalisation will only go so far in terms of sustainable habit change. While as humans we need thinking to problem solve, be creative and plan, rational argument has little impact on entrenched habits. A more holistic approach of sustained personal inquiry is required to unearth not only our thoughts but emotions and bodily sensations that inform us about what is happening in the moment when we resort to our habituated responses. Focusing on our feelings in the moment gives us a way to understand the drivers behind habit formation and maintenance, and enables us to develop the requisite insight to update our “reward value” of the habituated behaviour.

Ways to overcome the barriers to unwinding anxiety

In his Unwinding Anxiety book, Judson discusses a one-week silent retreat that he and a colleague provided for members of the US women’s Olympic water-polo team (who were back to back gold medal winners). He explained that a real breakthrough for members of the team in developing holistic, interest curiosity was achieved by having participants repeat the sound “hmm” as a mantra. This sound when repeated tends to engender openness, wonder and awe while clearing the mind of its tendency to engage in worry and negative self-judgment. Judson suggests that this practice can be employed whenever we become stuck in our meditation attempts, experience panic or encounter internal barriers to overcoming our anxiety habit loop. It enables us to tap into bodily sensations, thoughts and emotions.

Judson also provides a process for experiencing a closed versus an open mindset. This entails recalling in full colour and richness an anxious event followed by recalling a joyful event. He explains that this process of observing bodily sensations generated by the different events forms part of the first day of his Unwinding Anxiety app.

Another source of encouragement to maintain persistence and adopt an open, learning mindset is provided by Lulu & Mischka in their mantra meditation, Metamorphosis. The words of this mantra effectively describe the process of the sustained effort and open mindset required to achieve transformative change and encourages us to “not give up” but “trust the process” and be open to breaking with our old ways. If we sing the mantra along with Lulu & Mischka, we can reinforce our desire to persist until we overcome our anxiety habit.

Reflection

Clearly the unwinding anxiety process proposed by Judson has application in many arenas, including in sports. This got me thinking about an issue I am having with my tennis game when playing social tennis. I have played tennis since I was about 12 years old (and probably earlier but I can’t think back that far). I have used a single-handed backhand all my life but as I get older, my wrists and arms are becoming weaker (despite my occasional efforts to strengthen them with exercises). So, for my 75^th birthday, I requested three tennis lessons from a coach to learn how to do a double-handed backhand. By the end of the third half hour lesson, I could manage a rally with the coach using my newly “acquired” double-handed backhand. The problem is that I am experiencing an emotional blockage that is stopping me from using the new stroke at social tennis – I keep reverting to my single-handed backhand.

When I read about the habit loop and the need to change/update the reward value (in my mind) attributed to a particular behaviour in order to change the habit, I realised that what was keeping my old habit (single-handed backhand) in place was the failure to update the reward value of this behaviour. I still seemed to be assuming that it was a reliable stroke preventing me from making mistakes and enabling me to keep the ball in play or win a rally. The reality is that my single-handed backhand is no longer reliable and I do make lots of mistakes with it. So I need to update the reward value that I attribute to this stroke and accept that in the earlier stages of a changeover to the new double-handed stroke, I will probably make more mistakes. However, the bigger, better offer (BBO) is a stronger, double-handed stroke capable of winning a rally. By being unwilling to use my double-handed backhand, I am adopting a closed mindset and depriving myself of the opportunity to learn through doing and reflecting on the outcomes.

As we grow in mindfulness through reflection, kind curiosity and mantra meditations, we can develop the persistence and courage to explore our anxiety habit loop and its reward value. With a sustained concerted effort, we can begin to overcome our anxiety habit loop as we update our reward value and develop substitute rewards that are bigger and better than what we currently rely on, consciously or unconsciously.

_____________________________________

Image by Rudy and Peter Skitterians 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.

Developing Awareness to Overcome Anxiety

Judson Brewer, world-renowned clinical psychologist and neuroscientist, maintains that mindfulness through a three-geared awareness process can break the anxiety habit loop. His latest book, Unwinding Anxiety: Train Your Brain to Heal Your Mind, provides a guide on how to develop the requisite awareness. His clinical practice and scientific research in relation to cravings and addictions, the focus of his first book The Craving Mind, led naturally to his understanding of anxiety and how the anxiety habit is formed and overcome.

Judson argues that anxiety hides in our habits. Underpinning cravings, addiction and anxiety is the fundamental habit loop which develops through operant conditioning – reinforcement of a behaviour through a rewards system. We experience some kind of trigger which leads to a habituated response that brings a personalised reward. For example, if you experience a stressful event/day (trigger), you might come home and have a drink of alcohol (behaviour) which enables you to deaden your distress and distracts you from it (reward). In the process, you are setting up a habit loop which becomes increasingly entrenched because your behavioural response (drinking alcohol) becomes habituated and you progressively need more and more alcohol to deaden the pain and achieve the necessary level of distraction.

The reward value concept

Judson explains in his latest book that the reward experienced after a habituated behaviour is not a single element creating the habit. According to him, the way the brain works is that it establishes a reward value for a particular behavioural response that not only involves the present moment reward but also the recollection of the accumulated rewards associated with prior occurrences of that behavioural response. So, the reward value attributed by the brain to a behavioural response (such as drinking alcohol after a stress trigger) is an accumulation of prior experiences that were deemed positive (such as drinking alcohol in good company in a stunning location) – all of which can distort the real value of the reward and further entrench the behaviour.

Breaking the habit loop or anxiety cycle

Judson points out that the way to break the habit loop or anxiety cycle involves fundamentally developing awareness of the habit loop and establishing a realistic and holistic assessment of the “reward” in the present moment. For example, if our to-do list acts as an anxiety trigger leading to procrastination (behaviour) which provides the reward of avoidance, we can in-the-moment recall that the procrastination behaviour itself has adverse effects such as leading to criticism for delays and/or intensifying the level of experienced anxiety. This heightened awareness may also be developed “reflexively” (reflecting on the trigger-behaviour-reward loop after the event) if the experience is relatively recent and the recall is rich in content. These options of present moment awareness or reflexivity relate to what we have discussed previously as reflection-in-action and reflection-on-action.

Developing holistic awareness

The fundamental problem with a habit loop is that our recall is often biased and defective. We tend to overlook the adverse effects of a behavioural response and focus only on the positive, immediate effects (such as deadening or distraction). In developing awareness of a habit loop or chronic anxiety, we need to adopt a more holistic and balanced approach – we need to become aware of the impacts of a behavioural response on our bodily sensations, thoughts and feelings as well as broader impacts such as on our work, our relationships and our environment. Just providing an intellectual rationalisation for the desired changed behaviour is normally not enough to create the behaviour we desire – it ignores the power of emotions embedded in bodily sensations. Judson points out that our survival needs (manifested through difficult emotions and bodily sensations) are more powerful than our need to overcome “cognitive dissonance” (where our rationalisations of a behavioural response conflict with our evidence-based experience).

Kind curiosity

Judson encourages the pursuit of “kind curiosity” to enable us to develop a more holistic and realistic assessment of the personally assigned “reward value” of a behavioural response. Curiosity is a natural habit (evident in children and somewhat deadened in adults because of “mass distraction”) that can be encouraged and cultivated. Unfettered curiosity can lead to unearthing disconcerting facts that may disarm, disillusion or distress us – it can challenge our self-concept in relation to our sense wholeness and genuine goodness. Judson points out the importance of accompanying this heightened curiosity with forgiveness and loving kindness towards ourself – hence, the concept of kind curiosity. Interestingly, Jon Kabat-Zinn’s definition of mindfulness includes the concept of purposefully paying attention in the present moment and doing so “non-judgmentally”.

Reflection

Once-off awareness raising is most likely to be ineffective in changing a habit and is definitely not going to overcome chronic anxiety. We cannot expect to overcome habits that are entrenched and developed over many years (often since childhood). What is required is sustained kind curiosity and ongoing awareness raising. Through sustained effort, we can substitute a more realistic reward value for the one that we have developed in our mind over time – which is why Judson suggests that we can unwind our anxiety by training our brain, through awareness training, to heal our mind. Over time, too, we can develop what he calls a “bigger, better offer” (BBO) to offset the current reward value driving the existing anxiety habit loop. He suggests that mindfulness might “fit the bill” here as it provides a wide range of benefits, without the adverse effect of substituting one bad habit for another (e.g. substituting lollies for alcohol).

As we grow in mindfulness, we can become aware of our triggers, our habituated behavioural responses and gain insight into the reward value that we attribute to our responses. We can also learn to substitute more rewarding responses that will encourage the development of changed habits that have positive outcomes. If we revert to old habits in times of extreme stress, it is important to avoid negative self-talk and self-denigrations and we can do this by extending forgiveness to ourself.

Throughout his book on anxiety, Judson draws on illustrations and validation from users of hist three apps focused on cravings (e.g. over-eating), addiction (e.g. to smoking) and anxiety. What these app-based programs provide is a readily accessible way to monitor yourself throughout the day and progressively substitute holistic rewards for those that are currently entrenching unhealthy habits.

__________________________________

Image by Rudy and Peter Skitterians 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.

Managing Fear and Anxiety through Mindfulness Meditation

Diana Winston, Director of the Mindfulness Education Division in UCLA, provides a guided meditation podcast on the use of mindfulness to manage fear and anxiety. She suggests that our fears can be real (e.g. a physical threat) or imagined (e.g. anxiety about some perceived future scenario which may never happen). Fear is focused on perceptions about the present moment whereas anxiety tends to be longer term and related to imagined adverse futures in whatever form they may take.

We can be fearful about the risk of contracting the Coronavirus, COVID19, and experiencing the associated debilitating effects of this pandemic. We might also be putting off our meaningful work because of unfounded rationalisations about what might go wrong. We might have found that a generalised state of anxiety has disabled us and that our fear response has blocked us from our creativity and capacity to perform at a competent level. Our fear response can be manifested behaviourally as fight, flight or freeze.

In the guided meditation, Diana offers a four stage meditation process to address whatever form our fear or anxiety takes. She maintains that a mindfulness approach can not only increase self-awareness and regulation of our emotions but also enable us to restore our centredness and strengthen our wellbeing and the associated ease.

The four-stage approach to managing fear and anxiety through mindfulness meditation

Diana’s four stage approach incorporates becoming physically grounded, exploring what is happening in the moment, accessing the “wisdom mind” and extending loving kindness towards yourself. The processes in each of the four stages can be summarised as follows:

Stage 1 – This involves establishing a sense of physical groundedness by feeling your feet on the floor and experiencing the solidity, physical support and stability beneath you. The associated feelings can be strengthened by picturing the solid earth beneath, no matter how much your are above ground level at the time of the meditation. ‘

Stage 2 – Here you are encouraged to face the fear in its various manifestations – bodily sensations, racing mind and unsettling feelings. The core question is, What does fear feel like? Do you experience increase heart rate, sweating, headache or a “clenched stomach”. What thoughts are generating your fear and/or anxiety and what negative thoughts and worldview are you adopting? What is happening for you emotionally, e.g. crying, withdrawing, being angry and/or aggressive or experiencing inertia?

Stage 3 – Once you achieve a degree of calmness, you can seek to access your “wisdom mind” which deserts you when you are in turmoil. Mindfulness can provide a pathway to wisdom and open the door to our intuition and creativity. Sharon Salzberg maintains that meditation can stimulate our innate wisdom through recognition of agency, appreciating moments of joy and richness, identifying boundaries of control, strengthening our sense of connectedness (replacing a sense of aloneness) and assisting us to deal effectively with difficult thoughts and emotions.

Stage 4 – Here you are encouraged to tap into loving kindness towards yourself – providing understanding, a non-judgmental stance and reassurance. You can extend towards yourself the same thoughtfulness, forgiveness and generosity that you show towards others in need.

Reflection

If we are anxious, we may need to explore a range of regular practices to restore balance in our life. Judson Brewer, in his book Unwinding Anxiety, maintains that mindfulness does not stop anxious thoughts or change them but “changes our relationship to those thoughts and emotions”. He offers a “mindfulness personality quiz” to help you identify your behavioural patterns and provides ways to “train your brain to heal your mind”.

Meditation and other mindfulness practices such as chanting help us to reframe our life and overcome adversity by developing insight and resilience. As we grow in mindfulness, we can deepen our self-awareness, regain control over our thoughts and emotions and build the resilience required to live in these challenging times.

__________________________________________

Image by Rudy and Peter Skitterians 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.

Exploring the Spectrum of Awareness through Fish in an Aquarium

Diana Winston previously introduced the concept of the spectrum of awareness – moving from a narrow lens through a wide lens to a panoramic view. In a recent guided meditation podcast, Diana illustrated how to practice these different types of awareness through meditating with fish in an aquarium. She suggested that observing fish in an aquarium with varying focus enables us to develop our understanding of the different ways we can pay attention – from a very narrow and sustained focus to a totally open awareness that takes in all that is occurring in our range of vision as well as what is happening internally. Diana used the Aquarium of the Pacific webcam to enable participants to practice these different types of awareness.

Adopting a narrow awareness

Diana progressively introduced a range of awareness practices after having participants relax and adopt a comfortable, upright (if possible) position. This can be preceded by slow, deep breathing to bring awareness to the present moment. In the narrow awareness stage, Diana suggests that you focus on a plant at the bottom of the aquarium where there are a number of bright, green plants. The chosen plant serves as an anchor throughout the meditation with the fish. Once you have chosen a plant, she suggests that you maintain your focus on this particular plant and, if distractions occur, return your focus to the plant. This practice of returning to your anchor builds your awareness muscle. It is natural for your attention to wander, particularly where you have a lot of movement in front of you as in the aquarium. A brightly coloured fish, a ghostly stingray or a sleek shark may pull your attention away – you can then just restore your focus to your chosen plant.

Widening awareness to movement of particular fish

Diana explained that this form of widened awareness can be activated by an investigative stance – e.g. exploring the movement of a fish as it passes in front of you from bottom to top, diagonally from corner to corner or from side to side, eventually disappearing from view. Sometimes this widened focus can take in the synchronised swimming of a group of fish, moving artistically in pairs or threes. Diana encourages you after following the movement of a particular fish or group of fish to return to your plant focus, again strengthening your capacity for paying attention and concentrating on a particular object.

Taking a panoramic view

Diana recommends that before expanding your awareness, you allow your body to soften and settle back to facilitate taking in the full screen, taking in everything that is happening in front of you in the aquarium. As you observe the totality of the scene in front of you, you can notice the different colours of the fish (ranging from black to a bight orange), different shaped bodies and heads, varying speed of movement (from fast to very slow). You can take in the ease and smoothness of movement of the different species in the aquarium, including varying movement of fins and tails. You can extend your awareness further to take in the water itself, including the disturbance of the surface of the water as the continuous movement causes motion in the water itself. Diana suggests that if at any time the scene and broader focus becomes overwhelming, you can return your focus to your plant anchor within the aquarium (e.g. some people may experience a sensation of giddiness with all the movement, colour, and glistening scales).

An addendum to this panoramic focus is to notice what is going on inside you, your own throughs and feelings. This is in line with the definition of mindfulness used by MARC in their online and drop-in meditation sessions – paying attention in the moment with openness, curiosity and acceptance of what is occurring for you. Your emotions may include calmness and peace, a sense of wonder and awe, or appreciation and gratitude. You can also check in with your associated bodily sensations at the time. Diana encourages you, too, to become conscious of “who is noticing” being aware of your awareness – a uniquely human property as illustrated by clinical psychologist Noam Shpancer in his book, The Good Psychologist, when he compares the capacities of a human being to that of a zebra .

Reflection

I had become aware of the spectrum of awareness through a previous post I had written based on one of Diana’s earlier guided meditations. Coincidentally, I recalled this practice when I was having my lunch on the deck at my home. When I finished my lunch (which I did not eat very mindfully!), I decided to take a panoramic view of what I could see from the deck, including the far away waters of Moreton Bay. I noticed the trees and plants, the different shaped leaves, varying movement with the wind in the trees, newly formed and colourful spring growth and the sounds and movement of birds penetrating my visual space. This process of widened awareness was very calming and peaceful.

As we grow in mindfulness through observation, meditation, reflection and other mindfulness practices, we can build our capacity to focus and concentrate, to appreciate and savour what is around us and to get in touch with the healing power of nature.

___________________________________________

Image by Rudy and Peter Skitterians 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.

On the Frontline During COVID – Self Caring for the Carers

Professor Cynda Hylton Rushton and Rheanna Hoffmann recently engaged in a moving video podcast conversation that highlighted the scars and distress of what it means to be a frontline nurse during the COVID pandemic. They covered not only the impact on nurses physical and mental health but also explored strategies that could be adopted by nurses to manage their distress. Cynda will be a key presenter at the free, online Healing Healthcare Summit in early February 2022.

Cynda is incredibly well-informed about nurses experiences during the pandemic, being a nurse herself and working with nurses to develop what she calls “moral resilience” – the ability of an individual to “restore or sustain” integrity in the face of the onslaught of challenges to their inner harmony and capacity to align their words and actions with their values and deep commitments.

Cynda, whose focus includes clinical ethics and contemplative practice, brings to the conversation penetrating insight and deep caring and compassion – characteristics that are manifested in her faculty work with the clinicians training program, Being with Dying. Cynda is the author of Moral Resilience: Transforming Moral Suffering in Healthcare.

Rheanna is an emergency nurse who is also a meditation practitioner and teacher with extensive experience in mindfulness and its benefits. During the worst of the pandemic in the US, she volunteered to work in New York City. Her personal recollections of this experience can be found in an interview where she shares an intimate insight into what happened for herself and others during the overwhelming crisis. Her presentation is part of the Mindful Healthcare Speaker Series which is readily available as a “resource for challenging times”.

In her discussion with Cynda, Rheanna provided an expose of her emergency nursing experience during COVID that is raw and vulnerable but manifests her openness and courage. I have previously reported on Rheanna’s interview about death and the dying process with Frank Ostaseski, Founder of the Zen Hospice Project. Rheanna herself is the Founder of The Whole Practitioner designed to help nurses “to rediscover health, balance and their core values” after experiencing burnout, exhaustion and deeply personal frustration.

The distress of frontline COVID nurses

Rheanna recounted in telling detail the nature and extent of distress experienced by COVID nurses, especially those who were engaged in emergency wards. She spoke emotively about the following experiences and sensations:

Reaching the limit of effectiveness of personal resources – whether that be yoga, friends or colleagues
Experiencing isolation and loneliness – tendency to withdraw physically and mentally to deal with the overwhelm
Feeling incredibly bare and vulnerable – the challenge of people dying and grief (that of relatives/friends and your own grief)
Physical exhaustion – tired beyond belief and suffering from lack of sleep, resulting from replaying adverse incidences
Feeling chronic hopelessness and helplessness – the challenges were beyond the capacity of individuals and the health system itself; exposure to personal limitations in the face of so much death and suffering. Associated with this sense of helplessness are nightmares, flashbacks, randomly crying and insomnia.
Separation from self – the natural consequence of traumatic experiences.
Loss of a sense of balance – impacting how time, health and relationships are valued or devalued (because of lack of time allocated to them)
Burnout – on physical, psychological and moral levels. Rheanna described this as “acute burnout” reducing the energy for self-care and potentially leading to thoughts of suicide.

Rheanna pointed out that nurses, including herself, were normally able to “compartmentalise” their adverse experiences and do so in a way that was healthy, However, the adverse experiences from the pandemic were “unrelenting”, leading to chronic distress. Part of the frustration was the inability of frontline nurses to help others at times when they were feeling so “fragile”.

Self-caring strategies for frontline COVID nurses

Cynda offered several self-care strategies for COVID nurses during her conversation with Rheanna. Some covered ways of addressing negative self-talk while others focused on adopting a changed perspective and mindset or instituting a mindfulness practice:

Mindfulness practice: Cynda offered a mindfulness practice that could be used by COVID nurses experiencing distress and burnout. This focused initially on the breath with the out-breath being viewed as a release of stress. In the exercise, the exhale stage was lengthened to accentuate and support release. Participants were encouraged to rest in the gap between the in-breath and out-breath and, where possible, extend this gap between breaths. A slow body scan was the next step with emphasis on identifying and releasing points of tension. Participants were encouraged to focus on an anchor of choice to stop their minds addressing their extended to-do list or diverting into worrying. Cynda suggested that nurse participants become conscious of how many miles their feet have travelled in pursuit of their daily caring and the level of support that their feet have provided. Lastly, she encouraged the nurses to employ statements such as:
- May I trust the wisdom of this moment consciously and fully.
- May I have the courage, honesty and openness to see things clearly and without judgment.
- May I be willing to let go of what impedes me rather than helps me.
- May I encounter a wise mentor to assist me to deal with these challenges.
Confronting your own limitations: Rheanna pointed out the sense of guilt and shame that she experienced that were driven , in part, by her self-talk – “you could have done more”, “if only you had acted faster”, “if you had paid attention more fully you could have saved more people”, “if only you had been able to convince people to make different decisions”, etc. Our minds are very creative when it comes to self-denigration and negative self-evaluations. It is important to acknowledge that no one could have handled the challenges for nursing presented by the pandemic and not experience their debilitating effects. Cynda suggests that nurses need to “turn towards their limitations” and do so “with as much compassion “ as they extend to others. There is scope here for loving-kindness meditation for oneself.
Changing your perspective: Cynda stated that the tendency in these crisis situations is to think that you are carrying the load by yourself because there is a natural tendency to turn inwards to cope with what is happening. She argues that what is required is a change in perspective. For example, she asked Rheanna to think about “Who else is carrying the load of the pandemic? “Who has your back? (e.g. friends, family, colleagues local and abroad & mentors).
Separate effort from outcomes: Cynda maintained that a form of self-care is to acknowledge that the health outcomes are often beyond the control of a nurse. She stated that In her own work she does the best she can in the circumstances to meet an identified need but recognises that the specific outcomes are not in her control – there are too many intervening aspects impacting the final outcome. Cynda maintains that freeing yourself from expectations and outcomes is crucial for a nurses’ welfare. In the pandemic, COVID nurses such as Rheanna attempted to “fix unsolvable problems”. Nurses’ health outcomes were not the result of lack of effort or smarts but because the pandemic situation exceeded the capacity of individuals and the health system itself.
Savour achievements – Cynda reinforces the view that the brain has a natural negative bias and is more likely to “mull over” what did not go well rather than “honour what we are able to do in the moment”, given the circumstances thrust upon us. She stated that nurses need to focus on how they made a difference in people’s lives, e.g., holding someone’s hands as they were dying, gasping for breath or having a tube inserted to enable them to breathe. This thought expressed kindly by Cynda precipitated a chain reaction from Rheanna who began to identify numerous moments when she “deeply showed up with people” and , in the process, rediscovered “what it means to be a nurse” and gained insight into the very core of her being and who she was. The other aspect that Rheanna savoured was her deep connection with people who were suffering – in spite of what was happening around her independently of her best efforts.

Reflection

Much of what Cynda proposed as strategies to help nurses deal with the extraordinary level of stress of frontline work during the pandemic can be incredibly useful for all of us to manage stress and resultant distress in our daily lives. As we grow in mindfulness through meditation, reflection and other mindfulness practices we can reshape our perspective and expectations, savour the positive in our lives (including being alive), confront our grief and limitations and achieve the freedom of separating outcomes from effort in our chosen endeavours.

___________________________________________

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.