mindful walking

Finding Yourself Through Mindfulness – Start Small, Start Now

The music world and fans are mourning the death of Avicii, Swedish DJ, who died recently in Oman at the age of 28. Tim Bergling, known as Avicii, suffered ill-health for many years as a result of alcoholism and retired from touring in 2016 because life on the road did not agree with his introverted nature. He found he was so nervous before a performance that he would turn to alcohol to overcome his nervousness and to give him encouragement and confidence to perform. During his short life as a music producer, he inspired millions of other producers to explore their potentiality.

Two of his songs had a profound impact on me, not only because of their musicality, but also because of their lyrics. These songs are Wake Me Up When it’s Over and What Are You Waiting For? There are many interpretations of the lyrics of these songs, but recently I have come to interpret them in terms of mindfulness.

Wake me up when it’s all over

The lyrics of this song and the music are haunting and leave an indelible impact through the words, “All this time I was finding myself, and I
Didn’t know I was lost.”

So many of us have lost our way as the pressures of modern living close in on us. Mindfulness is very much about “finding myself” – getting to know your real self and not the narrative you carry in your head. So many people do not know that they are lost – that they have lost meaning in life because they are caught up with the unrelenting flow of expectations, their own and that of others.

Kabat-Zinn often quotes the words of James Joyce, “Mr. Duffy lived a short distance from his body”. Because our lives are taken up with thinking instead of being, we spend so much of our time in our heads, disconnected from our bodies and the world around us.

Kabat-Zinn urges us to “reinhabit our bodies” that we have become disconnected from. His book, Coming to Our Senses, stresses the need, both literally and metaphorically, to reconnect with our senses and the world around us by growing in awareness through mindfulness meditation. He reminds us that we have only one life to live and we are living it now in the present moment.

Somatic meditation – incorporating practices such as mindful walking, Tai Chi and body scan – enable us to become grounded in what Kabat-Zinn calls our “embodied presence“. Different forms of somatic meditation, for example, are used to help trauma victims to find themselves after the devastating and disorientating impact of the trauma experience.

What are you waiting for?

There is never a perfect time to start to grow in mindfulness and to reconnect with yourself. Avicii asks us the penetrating question in his song – You’re only livin’ once so tell me? What are you, what are you waiting for?

Seth Godin, marketing guru and renowned, innovative author, urges us to “start small, start now” with any new endeavour. There are many simple starting points to develop mindfulness that can lead to self-awareness and self-management and the associated benefits of calm, clarity and creativity.

Chade-Meng Tan, co-creator of Search Inside Yourself (Google’s course on mindfulness and emotional intelligence), urges us to “do less than we can imagine” but do it daily and consistently, even if it is only “one mindful breath a day”.

In the hectic pace of modern living and the constant intrusion of disruptive marketing, we are beginning to suffer from the inability to focus and bring our attention to the present moment. Neuroscience confirms the very lasting benefits for mental and physical health of growing in awareness of the present moment through mindfulness.

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

Image source: courtesy of vuongbibiptp on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindfulness for Childbirth

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

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

Research on Mindfulness for Childbirth

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

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

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

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

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

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

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

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

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

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

Image source: courtesy of 3907349 on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Mindfulness for Loneliness

Gretchen Rubin, author of The Happiness Project, suggests that there are 7 types of loneliness, each potentially serving as a constraint to happiness. She stresses the importance of strong relationships to ameliorate the damaging mental and physical effects of loneliness, which is a growing problem in today’s society. While we have never been so connected electronically, we have never been so disconnected on a deep, personal level.

Neuroscience shows that we are very much communal beings – needing social networks and social support. However, there are real personal barriers to connecting at a deep level that prevent lonely people from engaging in social connection.

Recent research has highlighted the benefit of developing mindfulness to reduce or remove these barriers. Researchers at Carnegie Mellon University found that mindful meditation reduced feelings of loneliness and increased immunity.

Mindfulness meditation is helpful for loneliness because it can make you aware of the feelings of isolation that you are developing, help you identify the triggers for these emotions, increase the space between stimulus and the feelings of loneliness (response) and enable you to manage these feelings. Mindfulness, then, can help to eliminate unhelpful thoughts and actions that have become habituated over time and progressively break the cycle of loneliness.

Sophie Benbow, has found from her own experience that mindfulness reduces feelings of loneliness. She suggests a number of mindfulness practices for coping with loneliness – these include dismissing negative thoughts, mindful breathing, body scan and mindful walking. She provides some guidelines for each of these suggestions.

Dr. Claudia Aguirre, neuroscientist and mind-body expert, maintains that lack of social skills is not the major cause of loneliness. Reporting on new neuroscience research, she contends that our instinctive fight-flight response is the major cause of feelings of isolation and loneliness:

University of Chicago researchers investigating the neuroscience of loneliness found that a lonely brain is supremely in-tune with social cues, in particular the ones signaling a social threat. From an evolutionary perspective, feeling socially isolated triggers a cascade of neural mechanisms that puts us in a nervous and vigilant mode. People who feel lonely are subconsciously scanning their environment for hostility, which may overshadow the positive situations they encounter.

She argues that this constant over-stimulation through vigilance is a contributing factor to mental and physical decline in people who experience chronic loneliness. The recommendation of these researchers for people who experience chronic loneliness is “to get out of their heads”. This recommendation is consistent with the advice of mindfulness expert, Jon Kabat-Zinn, who argues that many of our emotional problems arise because we live in our minds, not in our bodies and the present moment.

As we grow in mindfulness, we can learn to recognise the triggers of feelings of isolation and loneliness, deal with negative thoughts and use our social skills to make meaningful connections with others.

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

Image source: courtesy of Wokandapix on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Savor the Moment

It is interesting that we are frequently exhorted to “seize the day” – to make the most of the moment for our personal advantage. It implies haste and possession – two primary descriptors of today’s fast-paced, “get ahead” world.

Barry Bryce, Editor-in-Chief of the Mindful Magazine and mindful.org, provides a very different exhortation in his article, Get Real with Everything: A Savoring Practice.

The article resulted from Barry’s commitment to maintain a savoring practice over a week-long period. Through this practice, he came to identify seven ways that we could actually savor the moment.

“Savor” is not a term in common usage today as it implies a counter-cultural orientation. The word in its American English form means:

To enjoy food or an experience slowly, in order to appreciate it as much as possible.

This is the meaning of “savor” behind Barry’s article. His encouragement to savor everything relates to not only experiences we view as positive but also to those that, on the surface, appear negative. Savoring these latter moments requires a positive stance – being able to perceive the positive in each situation irrespective of how it first appears.

In this post, I will concentrate on the first of those experiences that we normally view as positive – when things are good for us.

Savor the joy

Underpinning Barry’s orientation in the article is appreciation or gratitude for any experience in your life. This perspective not only requires slowing down, but also overcoming a “taken-for-granted” attitude.

Barry suggests that when things are going well, you would naturally be able to savor the resultant happiness and joy. He found that this was more difficult than he had imagined. This is partly because we take things for granted and because there are different levels of savoring. On the more immediate level, you can savor the smell of the flowers and trees, the rustle of the wind, the song of birds, the sight of a sunrise or sunset or the sheer joy of being able to walk or to do so in the fresh, open air.

At another level, that Barry refers to, is consciousness about your body and how it is naturally in-the-moment and in synch with what you are doing, e.g. walking. This is appreciation of the way our body parts work together in unison to enable the act of walking. I alluded to something similar in my recent article on developing mindfulness through tennis, when I expressed appreciation of the moment when the body and mind work in unison to assess the speed and spin of a tennis ball and to create a return tennis shot.

To savor the joy of the moment also entails overcoming the urge to “get somewhere” or to “do something” – both being obsessions of our times. As Jon Kabat-Zinn points out, we spend so much time “doing” that we have lost the art of “being”.

Mindful walking and mindful eating are other forms of meditation that entail savoring the joy of our actions and sensations in-the-moment.

As we grow in mindfulness through savoring the moment we are able to enjoy a richer and more rewarding life, to value what we have at the most basic level and to experience real happiness and joy.

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

Image source: courtesy of MiguelRPerez on Pixabay

Mindful Walking on the Inside

In a previous post, I discussed various ways of mindful walking with an emphasis on walking outdoors. Here I want to focus on a simple approach to mindful walking that can be used indoors, particularly when you are time-poor.

The basic process for mindful walking indoors is as follows:

Work out where you are going to walk from and to
Stand with your feet apart and be conscious of the soles of your feet on the floor
Ground yourself mentally and physically
Lift your right foot slowly
Place the heel of your right foot slowly on the floor
Gradually lower your foot so that the sole of your right foot is slowly flattening on the floor
Lift your left foot slowly
Place the heel of your left foot slowly on the floor
Gradually lower your foot so that the sole of your left foot is slowly flattening on the floor.

Repeat steps 4-9 keeping your mind focused on your walking action. You can start with your left foot if this is your preference.

As you become more conscious of mindful walking and begin to practise it indoors, you will notice many opportunities that arise where you can take a few minutes to practise, e.g. while waiting for the jug to boil, or waiting for your partner or children to get ready to go out. You will also become more conscious of your walking when outdoors.

So often we “race from pillar to post” thinking about something we have to do or have failed to do or done wrongly. We rush everywhere, even in our own home.

Mindful walking enables us to slow down, to be more conscious of the present and to appreciate what we have. It can help us to reduce anxiety about the future and depression about the past. It leads to peace, contentment and lowered stress. With a clearer mind, you may also experience increased awareness and insight.

Mindful walking indoors is a simple, time-efficient way to grow mindfulness and to keep things in perspective.

Image Source: Courtesy of Pexels on Pixabay

So often we walk from place to place, lost in our thoughts, unaware of what surrounds us and the response of our own bodies.

Mindful walking is the practice of bringing our attention, in the moment, to some aspect of our walking experience – and doing so for a purpose.

This approach to developing mindfulness is designed to enhance our awareness and clear our minds of clutter, self-defeating thoughts and anxiety.

You can practise mindful walking anywhere, anytime – walking during the lunch break, taking a walk on a beach or through a rainforest, walking to the train or shops.

There are many variations you can adopt for mindful walking. You can adopt an open awareness approach taking in the sights, sounds, taste, smells and touch that surround you.

Alternatively, you can focus on some aspect of your present experience when walking, e.g. the sensation of your feet on the ground.

The Internet provides numerous resources – text, audios and videos – on mindful walking. Here is one approach by Simon Paul Harrison that combines mindful walking and mindful breathing:

Mindful walking is often recommended for people suffering stress, trauma or anxiety. RMIT, for example, through their online counselling services provides a range of online resources, including an exercise sheet and audio for mindful walking, to help students deal with the stress of study and exams.

Isabel Allende, in her book, The Sum of Our Days, describes how she frequently lost herself and found contentment on a tranquil walk in a forest:

These walks are very good for me, and at the end I feel invincible and grateful for the overwhelming abundance of my life: love, family, work, health – a great contentment. (p.299)

Another approach to mindful walking is discussed and illustrated by Chuck Hall:

You can walk anywhere mindfully if you are conscious of the opportunity. You should find an approach, timing and location that suits you so that it can be a pathway to a sustained habit of mindfulness. Once you establish the habit of mindful walking using one approach consistently, you will find that you will automatically adopt mindful walking in other situations as your consciousness of the opportunities grows.

After learning about mindful walking, I decided to use a personal approach that suited me to grow my own mindfulness. On my morning walks around the tree-lined streets and along the river, I would tune into the sounds of the birds that surrounded me. This required turning off my thoughts, tuning out other sounds and paying attention solely to the sound of the birds. I became more aware of birds above and below me, in front and behind and on my left and right side.

Invariably, as I walked, the sound of the birds seemed to stop at some point. The reality was that my thoughts had come back into my head and I had tuned out from the sounds of the birds – I had lost focus. Once I cleared my thoughts and re-focused, the sound of the birds came flooding back into my awareness again, a concert surrounding me as the birds fed off each other’s sounds.

Mindful walking induces peace, calm, clarity and contentment and helps you grow in mindfulness.