anchor – Grow Mindfulness

Using Bodily Sensations as an Anchor for Mindful Walking

Diana Winston, Director of UCLA Mindful, introduced the idea of bodily sensations as an anchor in meditation. As she was specifically explaining standing and walking meditations (in lieu of sitting meditation), she focused on the sensations in our hands, our legs and our feet.

Diana’s guided meditation podcast was one of the free, weekly podcasts offered by meditation teachers at UCLA Mindful. At the outset, she explained the concept of an anchor in meditation.

Diana asked us to envisage a ship’s anchor keeping a ship in place despite being buffeted by winds and tidal surges. The analogy means that a “meditation anchor” serves to help us maintain our focus despite being “buffeted” by our thoughts and emotions. Just as a ship is surrounded by water, we are immersed in our thoughts and emotions – a fact of life that is inescapable.

The secret power of meditation is the capacity to constantly return to our focus despite ongoing distractions and our anchor supports this process. Over time this capacity builds concentration and resilience as we develop the ability to deal with “negative self-talk”, difficult emotions and the vicissitudes of the human condition.

A standing meditation

Diana suggested that we explore a standing meditation by slowly shifting our weight from one foot to the other. She pointed out that a lot of our functions such as standing and walking are performed unconsciously. Meditation involves paying attention to specific functions/activities as they occur and, in the process, exploring the bodily sensations that occur with a sense of curiosity and openness. It also involves accepting things as they are, e.g. accepting an inability to stand for longer than two minutes or unevenness of our posture due to a spinal injury.

As we shifted from one foot to the other, Diana asked us to pay attention to the sensations in our legs and feet. We can notice the added pressure on one foot as we move our weight from the other foot. We can notice tightening of the muscles in the weight-bearing leg . As part of the process of a standing meditation, we can effect a progressive focus on each of the muscles in our leg and then focus on the sensations in our foot. There could even be the experience of muscle spasms or cramping. Diana encourages us to undertake the standing meditation being conscious of our physical limitations, e.g. if we are unable to stand without pian, then a sitting meditation is a better option.

A walking meditation

A walking meditation involves walking slowly while being conscious of the physical sensations as we raise and lower our feet. It takes considerable discipline to slow down enough in our hectic world to pay attention to minute bodily sensations. However, the act of mindful walking can create a sense of calm and peace if we maintain the focus on our anchor.

We can also add surrounding sounds as an additional focus. On my morning walks in another area, I used to listen to the call of birds that were in bushes above, below and beyond me. This focus enhanced the practice of mindful walking for me.

In previous posts I have detailed approaches to mindful walking inside and mindful walking outside. The latter approach can incorporate awareness of all the senses, a form of natural awareness.

Reflection

Through much of life we hasten to get somewhere or to achieve a goal, e.g. a fitness goal as we walk or run at pace over a specified distance. Mindful walking helps us to become more conscious of our surrounds and our bodily sensations. The process enables us to slow down, detach from our goal-oriented behaviour and build our capacity for natural awareness, being in nature with curiosity and wonder.

As we grow in mindfulness, we can enhance our self-awareness, build our concentration and capacity to focus, develop emotional regulation and experience equanimity. The following reflective poem, that I wrote as I developed this post, communicates something of the magic of mindful walking:

Mindful Walking

Slowly walking seeing what surrounds us,
Sounds surfacing from hidden spaces near and far,
Sensations seeping into our consciousness.

Anchored in our body,
Mindful of our sensations,
Calm and peace pervade.

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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.

Paying Attention to the Present Moment

Marvin Belzer recently facilitated a guided meditation podcast on paying attention to the present moment as a way of developing mindfulness. Marvin stresses the simplicity of meditation, especially for those who are new to meditation practice. He suggests that the focus for paying attention can be anything that is happening for us at present. The focus can be our breathing, sounds around us, our bodily sensations or emotions that we are experiencing at the time.

Marvin stresses that meditation does not have to be goal oriented or involve an attempt to achieve perfection. Being aware and paying attention to some aspect of our here and now experience brings with it a wide range of benefits, e.g., calmness, clarity, peace and positivity. Diversion from our focus will occur naturally but these distractions can serve to build our awareness muscle , if we consciously return to our focus once we become aware that we have become diverted.

Marvin offers a choice of anchors or meditation focus, consistent with trauma-sensitive mindfulness practice. He also provides a choice in how we meditate (e.g., sitting, lying down or walking) and whether or not we wish to participate with our eyes closed or open.

My experience of Marvin’s guided meditation

At the outset of the meditation, Marvin encourages us to become grounded through a number of deep breaths, including a heavy sigh on our out-breath. This process helps to anchor us in the present, release tension and remind us of our intention in pursuing the meditation practice.

When Marvin offered different foci for the meditation, I chose to focus on an emotion that was present (though somewhat buried). The emotion was unearthed as I started to do a light body scan focusing on points of pain or tension. My attention eventually landed on my right foot and ankle where I had been experiencing numbness and pain. I had come to associate this with post-exertion malaise resulting from the effects of Long Covid.

As I focused on the numbness and pain in my right foot and ankle, I became aware of an associated emotion of disappointment. The net result of the post-exertion malaise is that I am unable to take my walks along the Manly esplanade in Brisbane, practice Tai Chi, or play social tennis (all of which are normally an integral part of my life). As I focused on the emotion I was experiencing, I became aware of a tear forming and dropping on my face. So, even if I had not previously attended to what I was experiencing as a result of the post-exertion malaise, my body was keeping the score

I realise too that my reluctance to engage in any extended mental exertion (such as writing this blog) or gardening), was a result of recent experiences where limited exertion led to a very quick elevation of heart pulse rate and blood pressure, on one occasion resulting in numbness in both legs and difficulty in moving. Since these experiences, I have undertaken extensive research and participated in (and purchased) the 2023 Overcoming Long Haul and Chronic Fatigue Syndrome Summit.

Reflection

Gez Medinger, who presented at the Overcoming Long Haul Summit, suffered from Long Covid himself and has produced over 90 video interview podcasts with experts in the field. His very strong recommendation is that people who suffer from Long Covid should “work out what helps them calm the nervous system down”. He mentioned that acupuncture helped some people, while others have benefited from the Rest, Repair, Recover Programme of yoga teacher Suzy Bolt. Gez interviewed Suzy Bolt as part of his video podcast interviews on Long Covid. Lorrie Rivers, Convenor of the ME/CFS and Long Covid Summit focused on mind/body techniques and mindfulness to aid her own recovery from Long Covid.

The insights I’ve gained to date about recovery from Long Covid encourages me to pursue various mindfulness practices to aid my own recovery. As I grow in mindfulness, I hope to maintain my calmness and acceptance of my condition, while working creatively towards complete recovery. Meditation is one practice that can help me use the power of the present moment to “calm my nervous system” and associated symptoms.

I am constantly reminded of Alexia Chellun’s song:

The Power of Now is Here Now

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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.

Accessing the Present Moment through Mindfulness Meditation

Diana Winston, Director Mindfulness Education at MARC, offers a guided meditation podcast on the theme, “Back to Basics”. She reminds us that mindfulness is very much about the capacity to pay attention in the present moment and to do so with curiosity, openness and a willingness to be with what is, including our habituated distraction behaviours. Without mindfulness meditation we tend to spend out time thinking about the past (replaying undesirable events/outcomes) or the future (worrying about possible negative events which rarely happen).

Mindfulness meditation enables us to build our concentration by staying fully focused on the present. The beauty of the present moment is that it is always accessible to us if only we focus our attention. However, our busy human brains are forever active – engaged in planning, categorising, criticising, exploring, and many other mental activities that manifest our intelligence. Diana notes that everyone gets distracted during mindfulness meditation but the power of the process lies in the ability to return to our anchor to restore present moment awareness and build our awareness muscle.

Diana suggests that if we become distracted by thoughts we can name what we are doing, for example, “planning” or “critiquing” and return to our anchor. She reminds us of the research that demonstrates the benefits of mindfulness, including building relational resilience and relieving pain. Neuroscience research shows us how mindfulness can increase our capacity to manage stress, enhance positivity and happiness and even alter the physical shape of our brains. Dr. Dilip Jeste, Professor of Psychiatry and Neuroscience, provides research to highlight the role of mindfulness in developing wisdom and compassion. Daniel Goleman and Richard Davidson in their book, Altered Traits: Science Reveals How Meditation Changes Your Mind, Brain, and Body, explain that mindfulness research provides very strong evidence that meditation builds self-awareness, self-management and social awareness.

Diana maintains from her research and extensive training of others in mindfulness practice, that “people who practise mindfulness report more gratitude, more appreciation and more connection with themselves and other people”. Sometimes, a particular location can provide us with the right environment to develop mindfulness. It may provide solitude and silence or reinforce our connection to country and community as Brooke Blurton frequently describes in her memoir, Big Love: Reclaiming myself, my people, my country. Nature has a way of developing mindfulness because it stimulates wonder and awe and all our senses – sight, hearing, smell, touch and taste.

The guided meditation

In the guided meditation, Diana encouraged us to adopt a comfortable posture to enable us to sustain our focus throughout the 20 minute meditation. She suggested we choose an anchor to enable us to restore our attention whenever we notice that we were distracted. The anchors suggested were our breath, external sounds or bodily sensations. I chose to focus on my joined fingers that were resting on my lap. I find that I can very quickly sense the tinkling, vibration and warmth in my fingertips once I have them joined. As I focused on the associated bodily sensations, I became aware of pain in my fingers and wrists which then became my focus.

Diana suggests that when you are starting out using meditation, it is best to maintain a focus on your anchor and not be diverted by strong emotions. There are, however, specific guided meditations for dealing with challenging emotions.

The guided meditation provided by Diana (which begins after 6.35 minutes of introduction) incorporates a 10 minute silent meditation. Towards the end of the meditation, Diana encourages us to sense how we are feeling, e.g., whether we are experiencing ease or relaxation.

Reflection

After the meditation, I recalled that one of the first mindfulness books I read was that by Eckhart Tolle, The Power of Now. Also In an interesting occurrence of synchronicity, I had been listening to mantra meditations on Spotify (via a Janin Devi Mix) as I wrote the first draft of this blog post and Alexia Chellun starting singing The Power Is Here Now (a song I have never heard before).

As we grow in mindfulness through our regular mindfulness practice, we can access the power of the present moment to gain greater self-awareness, heightened creativity, improved emotional regulation and a deeper sense of happiness and ease. There are many options available for us to choose, e.g., chanting, meditation, yoga, mantra meditations or movement meditations. We just need to choose the modality that works best for us and enables us to sustain our practice. I find that Tai Chi provides the greatest immediate benefits for me and that is my primary mindfulness practice (supplemented by other practices as well).

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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.

The Simplicity of Meditation

Marvin Belzer, PhD, provided a guided meditation podcast emphasising the simplicity of the process and the fact that its eminently “doable” – even if we have to fit it into a busy life by dedicating 3-5 minutes to focused attention on the present moment and our bodily sensations. He emphasised that it does not have to be difficult or challenging but does require effort and regular practice. He emphasised the need to avoid setting a goal that we pursued through meditation – this can create stress and distraction. His emphasis is on keeping it simple while paying attention to some aspect of our everyday life.

Marvin indicated that he has practised meditation for more than 30 years and has taught mindfulness for 20 years. He offered the meditation as part of the free weekly guided meditations provided by MARC, UCLA. His role in UCLA is that of Adjunct Professor of Psychiatry and Biobehavioral Sciences. He has taught mindfulness to many groups including semester-length courses for university students and courses for teens. We can gain some insight into Marvin’s mindfulness orientation by listening to his interview with Bob O’Haver on Bob’s “Why Meditate?” Podcast – the interview provides some insight into Marvin’s approach to meditation, mindful living, and the cultivation of compassion in our lives.

Guided meditation

In the guided meditation, Marvin maintains that by keeping the process simple, we can more readily access the calming effect of meditation and not be so readily distracted by complex or abstract thoughts. The focus is on the present moment awareness as we are experiencing it. His starting point is deep breathing to help us to ground ourselves – with a sigh on the out-breath. Marvin offers a choice of anchors – bodily sensations, surrounding sounds or our breath. He encourages us to sustain our attention on one of these anchors so that we can experience a sense of calm, peace and stability. Marvin emphasises that this simple approach to meditation can be a refuge in busy or turbulent times, if we make it a regular practice.

In his view, meditation enables us to pay attention to what is real in our life, not what we wished it would be. Marvin encourages us to persist with paying attention even when thoughts, emotions or sensations distract us from our focal anchor. He suggests that we adopt a playful approach to meditation not chiding ourselves, but noting something like, “There I go again, planning my day as if my life depended on it”. He recommends that even in this busy time of the year, with Christmas approaching, we can adopt the habit of brief meditations – a process I employ when “waiting” for someone or something, especially traffic lights.

Marvin encourages us to be non- judgmental towards ourselves but to “show up as we can”, given our commitments, health and family situation. This is sound advice as I often find myself, when I am unwell or have an injury, being critical of myself for not doing my Tai Chi mindfulness practice. His overall approach with his focus on simplicity and regularity is very encouraging.

Marvin also notes that sometimes we can be bored during meditation (I can relate to this!) but that boredom can be an important antidote to the endless stimulation provided by social media and invasive advertising. Our capacity to pay attention is continuously eroded by the “firehose of information” – a term used by Johann Hari in his book, Stolen Focus: Why You Can’t Pay Attention. If we persist with meditation despite our sense of boredom, we can reap the fruits of developing our awareness muscle and deepening our capacity to concentrate. It is critical for our mental health and the health of our minds to protect our attention.

Reflection

Marvin, like accomplished practitioners in many fields, is able to make complex concepts and processes simple. His approach encourages us to persist with meditation, no matter what is happening in our lives. He suggests, for example, that if we are anxious, we can pay attention to the bodily sensations of our anxiety – we can release any tension we locate or stay with the sensation in a softening, calming way through a compassionate body scan. As we grow in mindfulness through regular mindfulness practices such as meditation, we can access our inner landscape, enjoy tranquility, and gain clarity and insight.

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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.

Guided Mindful Movement Meditation

Tom Heah, a highly accredited mindfulness teacher, provides a guided meditation podcast on mindful movement, his particular area of expertise. Tom was an Occupational Therapist in Vancouver Canada until 2021 when he switched to offering mindfulness training to the Vancouver Center which focused on mental health and substance abuse. Tom has conducted many mindfulness training courses, including Mindfulness-Based Cognitive Therapy (MBCT) and Mindful Awareness Practices (MAPs). He offers free access to guided audio versions of mindfulness practices incorporated in these courses – they are available for streaming and/or download. His recent mindful movement meditation was offered as the last of the 2022 weekly, UCLA online meditations. From 12 January 2023, the weekly meditations will resume as in-person, face-to-face sessions at the Hammer Museum with live streaming. The guided meditations will continue to be available in audio podcast form after the resumption.

Tom discusses the nature of mindfulness in terms of focusing on the internal and external sensations of the present moment. He suggests that this involves openness, interest and curiosity about our current reality, both internal and external. By focusing on the present moment, we resist the natural urge to ruminate about the past (experiences, mistakes, losses) or to worry about the future. Tom maintains that cultivated present moment awareness enables us to show up in the various arenas of our lives.

Tom highlights the fact that despite the festivities of the Christmas season, many people will be experiencing sadness through loss, isolation, loneliness, illness or conflict with relatives. He observes that people often cannot sit still when they are stressed – so he focuses on mindful movement in his guided meditation.

Guided mindful movement meditation

From the outset of the mindful movement meditation, Tom stresses the need to stay within our own physical limits, engaging in the suggested movements only to the extent that they do not cause pain. The fundamental idea of mindful movement is to move parts of our body while breathing in a controlled way. The aim then is to focus on the bodily sensations experienced with each form of movement. Guided movements can be undertaken either standing or sitting, allowing for variations for the chosen posture.

In the guided movement meditation, Tom skilfully directs our movements while guiding our breathing – all the time reminding us not to stop breathing. Some of the movements involve raising both arms, moving our arms sideways and slowly moving the neck in a number of directions. It is important to follow the guidance provided so that we can remain focused on our bodily sensations, without thinking about the next step.

After completing the movement meditation, Tom guides us on a silent, still meditation where we can focus on an anchor of our choice to enable us to return to our focus when we become distracted by thinking or planning. The anchor could be our breathing, sounds that surround us or some form of bodily sensation such as our fingers touching.

Reflection

The guided meditation provided by Tom is one of the many meditations that involve mindful movement. Others include Tai Chi and Yoga. As we grow in mindfulness through mindful movement meditations, we can develop new perspectives on old problems, respond to triggers in a more skilful way and experience greater ease and restfulness. Our increased bodily awareness can help us to better access the wisdom of the body and develop openness to our intuition.

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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.

Resting in Your Breath

Allyson Pimentel, in a guided meditation podcast, reminds us of the benefits of mindfulness that have been confirmed through neuroscience. Allyson is a mindfulness teacher with the Mindful Awareness Research Center (MARC), UCLA. She often leads the mindful awareness sessions, held weekly at the Hammer Museum and/or online.

Allyson defines mindfulness as “deliberately paying attention to what’s happening around you, within you and between you [and others]”. She asserts, along with other meditation teachers, that this means accepting “what is” while adopting a non-critical and non-judgmental stance. Our thoughts can be a distraction from this deliberate attention giving but, as Allyson points out, the role of the brain is to think. Our brains are designed to enable planning, memorizing, remembering/recalling. analyzing, critiquing, creating and comparing. In mindfulness meditation, we develop our awareness muscle by constantly returning to our anchor, not sustaining the distraction but treating it as clouds passing by.

One of the anchors that Allyson addresses during the guided meditation is listening to sounds. She suggests that our ears are a doorway to the outside world and all that is happening there. She argues that our senses – hearing, tasting, touching, seeing, smelling – are effortless tools for accessing the external world. She quotes from the poem of Joy Harjo, Remember, to reinforce the beauty and diversity that is around us to take in, if we are mindful – the plants, animals, dawn, sundown, earth, stars, and everything else that makes up our universe, including our parents and siblings and our ancestors who have gone before us. Joy Harjo is an acclaimed poet who was appointed United States poet laureate in 2019 and is the Chancellor of the Academy of Academic Poets.

Guided meditation

Allyson encourages us at the outset of the meditation to become comfortable, something that is different for every person depending on their current level of health and wellness and their means of physical comfort. Once we are physically comfortable, we can employ a strategy to become grounded and focused – for some it may mean taking a deep breath or for others it will involve stretching or yawning. Allyson invites us to close our eyes “so that our inner eyes can open”.

In the next stage of the guided meditation, she encourages us to listen to the sounds within us and around us – and to do so without interpretation, just opening our ears. Sounds can provide us with an anchor if our thoughts wander. However, I personally find them more of a distraction than using the alternative anchor Allyson proposes, our breath.

Allyson encourages us when using breath as anchor to try to locate the place in our body where we can best sense our breathing – chest, abdomen, or nose. Then to focus on the sensations associated with our breath, e.g., hot or cold, calm or agitated, slow or fast, deep or shallow. Our breath can be a doorway to ease and tranquility, provided it is not a stimulus to a trauma response. Many mindfulness teachers encourage us to choose a meditation anchor that best suits us individually and encourage us to be conscious of trauma-sensitive options. Allyson builds in this sensitivity throughout her guided meditation, including providing choice of posture, grounding technique and anchor.

Reflection

Stillness and silence provided through meditation enables us to surf the “waves” of life, and not go under when we encounter turbulence. Allyson’s guided meditation reminds us about how easy it is to access our breath which is always with us in the present moment. Meditation can enable us to develop a profound consciousness of our breath, as well as the sounds that surround us.

As we grow in mindfulness through meditation practices, we can experience ease and tranquility, develop the capacity to deal constructively with life’s challenges and open our minds and hearts to others as we increase our awareness of our connectedness.

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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.

Anxiety Management with Mindfulness

Diana Winston offers a mindfulness meditation podcast, Working with Anxiety, as one of the weekly meditations conducted by the Mindful Awareness Research Center (MARC), UCLA. As Director of Mindfulness Education for MARC, Diana frequently leads these weekly meditations. She stresses that mindfulness enables us to be more fully in the present moment and to accept what is in our life (including anxiety) with curiosity and openness.

Diana maintains that mindfulness helps us to work effectively with anxiety because it, (1) enables us to be present in the moment, rather than absorbed in the past or the future; (2) facilitates reframing of our experience, and (3) provides a place of rest and ease from the turbulence and waves of daily life. As Diana asserts, anxiety is part and parcel of daily life, given the human condition and the uncertainty of the world around us today. The world situation with the global pandemic and devastating conflict between Russia and Ukraine add to anxiety-producing situations we experience on the home and local front. In consequence, there is an increase in mental health issues along with restricted resources to deal with explosive demand.

Guided meditation for working with anxiety

Diana’s approach is consistent with trauma-sensitive mindfulness in that she allows a choice of posture, meditation anchor and overall focus. She encourages us to find a posture that is comfortable with eyes closed or open (ideally, looking down). At the beginning of the meditation, she has us focus on something that gives us a sense of being grounded and supported by something of strength, e.g. our feet on the ground/floor or back against the chair. It is important to tap into something that enables us to slow our minds and calm our feelings

Diana then suggests that we focus on our breath as a neutral experience of the present moment. For some people, breath may not be a neutral aspect and could in fact trigger a trauma response. So, she offers an alternative focus such as sounds in the environment, the room tone or rhythm in some music. Whatever we choose as an anchor, we can return to it whenever we notice our thoughts distracting us and leading to anxiety-producing images, recollections or anticipations.

The next stage of the guided meditation involves focus on some source of anxiety and exploring the bodily sensations associated with it. Diana suggests that if we are new to meditation we should focus on a minor source of anxiety rather than a major issue. Whatever our focal anxiety source, the idea is to notice what is happening in our body, e.g. tightness around our neck and shoulders, quickening or unevenness of our breath or pain in our back. By bringing our consciousness to these bodily sensations, we can work to release the tension involved and restore some level of equanimity.

Diana suggests that at any stage we could use imagery as a way to achieve an anchor that gives us strength and/or a sense of peace. The image could be of a tall mountain withstanding the buffeting of strong winds and rain or a still lake reflecting surrounding trees and supporting the smooth gliding of swans or ducks. Imagery can take us out of our anxiety-producing imagination and transport us to a place of strength and/or peace.

In the final stage of the meditation, Diana encourages us to offer ourselves loving-kindness, acknowledging that we are only human after all and that the world is anxiety-producing. She urges us to extend positive thoughts towards ourselves, rather then beat ourselves up for our fragility. We could focus on times when we have demonstrated resilience to overcome difficulties, extended compassionate action to those in need or expressed gratitude for all that we have.

Reflection

There are many tools to help us work with, and manage, anxiety. These include chanting and/or mantra meditations such as the calming mantra produced by Lulu & Mischka, Stillness in Motion – Sailing and Singing with whales. As we grow in mindfulness through meditation, chanting, mantras or other mindfulness practices, we can learn to be more fully present in the moment, to manage our anxiety-producing thoughts, regulate our emotions and find the peace and ease that lie within.

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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.

Under the influence of Thich Nhat Hanh

In a prelude to a guided meditation podcast, Remembering Thich Nhat Hanh, Diana Winston spoke with reverence about the life of Thich Nhat Hanh and his global influence. Nhat Hanh, who died aged ninety-five in Vietnam on January 22 2022, was a Zen Master, peace activist, poet and author of over 100 books focused mainly on mindfulness and peace. He established multiple Buddhist communities around the world and is considered the “Father of Western mindfulness”. He exerted a global influence throughout his teaching life conducting numerous retreats and speaking with influencers such as the World Bank, Google and the U.S. Congress.

During the Vietnam war Nhat Hanh introduced the concept of “Engaged Buddhism” and led Buddhist monks in actions designed to help people of Vietnam who were suffering from the drastic effects of the extended conflict and regular bombing. He argued that mindfulness increases our capacity to “see” but that this insight needs to be translated into compassionate action. Nhat Hanh established the Plum Village in France, the largest Buddhist community in the world and an international practice center for followers of his mindfulness approach. The influence of Thich Nhat Hanh is so pervasive that it is not possible to do its credit in this short blog post. However, his teachings and meditations are readily accessible via Plum Village videos on YouTube and his full life history on the Plum Village website.

Guided meditation

Diana Winston, at the outset of her podcast meditation, acknowledged the profound influence that Nhat Hanh had over her mindfulness practice and that of numerous other mindfulness teachers and practitioners around the world. She stressed Nhat Hanh’s influence over the practice of bringing mindfulness into everyday life and emphasised the benefits of mindfulness meditation in terms of stress reduction, overcoming anxiety and depression, managing pain, improving mood and developing a positive mindset and emotions.

After suggesting a comfortable, focused posture, Diana begins the meditation with the encouragement to take a couple of deep breaths, recalling the words of Nhat Hanh “Breathing in, I calm the breath; breathing out, I smile”. She reminds us to identify any points of tension in our body and to soften those points to release the tension.

Next Diana asks us to focus on our breath – the process of breathing, whether the awareness is through the movement of air through our nose or the undulations of our chest or abdomen. This is a passive observation, not trying to control the breath, but following it as it happens naturally in our body.

She then suggests that we focus on the sounds that surround us – again passively, allowing the sounds to reach us without attempting interpretation or evaluation (in terms of pleasant or unpleasant).

Diana maintains that it is only natural for thoughts and feelings to intrude and distract us from our chosen focus. However, she recommends that we use our breath or sounds as our anchor to bring us back to our focus. An alternative is to focus on bodily sensations such as those of our feet on the ground or our fingers touching each other causing tingling, warmth or a sensation of flow. I like to use fingers touching as my anchor and I find that when I am waiting for something (e.g. a traffic light) I can touch my fingers and immediately drop into a breath consciousness that is calming.

Diana observes that there are times when strong feelings will emerge, depending on what is going on in our lives at the time. She suggests that we face these feelings and allow them to manifest without staying absorbed in them. I noted that at one point in the meditation, I experienced a profound sense of sadness precipitated by the distressing events in Ukraine. I was able to stay with the sadness for a time and then restore the focus on my anchor, the sensations in my joined fingers. The period of ten minutes silence at the end of the meditation podcast enabled me to deepen my focus.

Reflection

In her meditation podcast, Diana recalls Thich Nhat Hanh’s comments about death and dying. In his video podcast on the topic, Where do we go when we die?, Nhat Hanh reminds us that cells in our body are dying all the time and new cells are being born – so, death and birth are part of every moment of our life. He maintains that the disintegration of our body at death does not mean we cease to exist. In his view, our words and actions continue to influence others – so, after we die, we continue in all the people who have come under our influence (or will come under our influence in the future). He indicated that when he died he would continue in the lives of many thousands of people through the books he has written, the videos he has created and the podcasts that live on after him.

Sounds True provides a video of Nhat Hanh, the artist, as he engages in calligraphy as a form of mindfulness, using the in-breath and out-breath. In one calligraphy, he likens the continuation of our lives in different forms to a cloud that never dies.

Diana states that the global mindfulness movement represents in many ways the continuation of the life of Nhat Hanh. She asks us, “How are you going to enable the continuation of Nhat Hanh’s life in your own life?”. As we grow in mindfulness, we are continuing the life and tradition of Nhat Hanh and gaining access to the benefits of mindfulness including calmness, emotion regulation, insight, resilience and the courage to take compassionate action.

Thich Nhat Hahn made a hugely significant contribution to the global mindfulness movement and world peace (he was nominated by Martin Luther King for the Nobel Peace Prize). Nhat Hanh left us a huge store of resources to enable us to plumb the depths of his teachings and his indomitable spirit, and to continue his life’s work to create a “beloved community”. In all his life, throughout the challenges of suffering, grief and disappointment, he “practised a lot of breathing, coming back to himself”. Mindful breathing provided his grounding during all phases of his life, especially in the face of violence against the Vietnamese people, his followers and social workers.

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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 0f Our Thoughts

Tom Heah presented a guided meditation podcast on Mindfulness of Thoughts through the Mindful Awareness Research Center (MARC), UCLA. Tom reminds us that we are often lost in thought either about the past or the future – all of which detracts from fully experiencing the present moment. In relation to the past, we might be absorbed by regrets about what we have done or failed to do; disappointed that certain outcomes (sporting, academic or otherwise) did not meet our expectations; or depressed about a broken relationship or lack of achievement or advancement. In relation to the future, we might be worried about the unintended consequences of our words and/or actions; concerned about loss of physical/mental capacities; or anxious about our financial situation or the pervasiveness of the pandemic.

Tom Heah is an occupational therapist and an experienced meditation trainer and practitioner with many years’ experience training facilitators of programs such as MBSR (Mindfulness Based Stress Reduction) and MBCT (Mindfulness Based Cognitive Therapy). He has a low-key and reassuring way of facilitating meditations and provides strong encouragement to “have a go” and try different approaches.

Guided meditation

Tom begins the guided meditation by suggesting that we focus first on “arriving” – being really present in body, emotions and mind. He encourages us no matter what our posture is (e.g. sitting, standing, lying down or walking) to become very conscious of our bodily sensations – are we bringing any physical tension or tightness to the meditation? He suggests we welcome any feelings that we may have at the start and to acknowledge their existence without blame or concern to shift them. As part of this grounding process, Tom asks us to tune into sounds around us without interpreting them or seeking to evaluate them in terms of pleasant or unpleasant – acknowledging that these sounds just exist outside of ourself but within our soundscape.

Tom then uses our bodily sensations as an anchor before moving onto the potentially disarming and distracting element of our thoughts. He encourages us to feel the solidness beneath our feet (whether through sensing the floor or the earth). He switches our focus to our palms – firstly, placing our palms downturned on our lap, followed by having them in an upright position and becoming aware of the different sensations associated with these alternative positions (e.g. tightness, tingling or warmth). This process can be followed by a full body scan moving from the top of our head to the souls of our feet.

When we have achieved some level of groundedness and being present to what is, Tom suggests that we become aware of our thoughts – their content, focus and associated feelings. He draws on the work of Joseph Goldstein, author of Mindfulness: A Practical Guide to Awakening, to assert that thoughts lead to action that, in turn, lead to consequences. To change the consequences, we need to change our thoughts but the starting point is awareness of our thoughts, their patterns and their reactivity to negative triggers. Joseph maintains that awareness of our thoughts leads to an “opening of the mind”.

Associated with our thoughts are emotions that are manifest in our body. Tom encourages us to return to our anchor, bodily sensations, to tap into the embodiment of our thought-provoked emotions. Again, we can become aware of the bodily sensations associated with particular emotions (e.g. anger can be reflected in muscular spasms or tightness; depression may be experienced as inertia; and nonspecific anxiety can manifest as fibromyalgia).

Reflection

As we grow in mindfulness and become more aware of our thoughts, emotions and bodily sensations through meditation and other mindfulness practices, we can learn to accept what is and achieve a level of groundedness and emotional control. Associated with these outcomes are increased resilience and heightened creativity in dealing with challenging situations and experiences.

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Image by Engin Akyurt 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.

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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.