non-judgmental – Grow Mindfulness

Meditation as a Process

Marvin Belzer, meditation teacher and faculty member of the UCLA Department of Psychiatry, offers a guided meditation, Mindful Monday, as part of the regular guided meditation sessions provided by the Mindful Awareness Research Center (MARC), UCLA. In a recent Mindful Monday podcast, he focused on the process of meditation and as well as offering a guided silent meditation.

Marvin stressed that the process of meditation does not involve rush to get somewhere and is not about “doing” which is typical of our daily life as we seek to achieve things in family life, work and recreation. While meditation does require “effort” it is a subtle process, unlike our exertions to achieve things in life. To be effective in meditation we have to give ourselves permission not to aim for “getting things done”.

Marvin explained that the process of meditation involves directing attention to something specific that is occurring in our everyday life. It can involve the sounds that surround us, our breath or our bodily sensations. Marvin maintains that meditation cultivates concentration – a skill that can flow over to every area of our life and enhance our relationships, e.g. through deep listening. Focusing on something that is neutral can be calming and provide clarity.

Marvin’s guided meditation process

Marvin’s process began with several deep breaths to relax your body and ground yourself in the present moment. It also helps at this stage to reaffirm your intention in meditating. He followed this up with a focus on ambient sounds – the sounds that enter your awareness from outside your immediate location. This can be difficult for some people because our natural tendency is to analyse sounds, identify their source and categorise them as good or bad, intrusive or relaxing, harmful or helpful. In focusing on sounds, it is important to suspend intellectual activity and just experience the sounds as they are in the present moment.

Distractions such as planning the day’s activities or worrying about some future event are a natural part of the process. Marvin stresses that the experience of meditation is a very personal thing that can be impacted by our emotions at the time, our intellectual preoccupations and our life conditioning. There is no right way or perfect end result – there is a continuous process of focusing, being distracted, and returning to our focus – a cycle that builds our awareness muscle. Jon Kabat-Zinn maintains that while mindfulness meditation involves “paying attention on purpose”, it also requires a non-judgmental frame of mind – not evaluating ourselves against some perfect model, process or way of “doing meditation”.

Marvin suggests that you do a light body scan at the outset to ascertain any points of tension and to notice your posture which should be relaxed but enable you to be alert to what is happening for you. An alternative at this stage, particularly if you are feeling stressed, is to do a full body scan which can enable you to progressively release tension wherever it is experienced in your body. Your body and specific bodily sensations can become the focus of your meditation, e.g. paying attention to the vibrations in your joined fingers or your feet on the floor or ground. You can also tune into the physical sensation of experiencing fear, anxiety or sorrow – noticing where in your body a strong emotion is being manifested. Marvin points out that this process of paying attention to the embodiment of an emotion can serve as a refuge from the disturbance of challenging emotions.

Another source of achieving calm that Marvin identifies is your breath. He suggests that you can rest in your breathing – paying attention to where in your body you can experience your breath in the moment, e.g. the movement of your chest or abdomen or the flow of air through your nose. This process does not involve controlling your breath but experiencing it as it is – slow or fast, light or deep, even or uneven. We are always breathing as a natural process of being alive, so resting in your breath can serve as a refuge at any time throughout your day. Through meditation practice, you can drop automatically into the calming influence of your breath – just as performers and elite athletes do when they are about to perform or compete. If you associate breath awareness with a bodily sensation such as vibrations when your fingers are joined during regular meditation practice, then the act of bringing your fingers together (e.g., when waiting for something or somebody) can activate breath consciousness and the calming influence of breathing.

Reflection

Meditation is a process, not a goal post. Regular practice enables us to find calm in the midst of the waves of life. It is important to remain non-judgmental. As we grow in mindfulness through meditation in whatever form we choose, we can develop calmness and tranquility and have a genuine source of refuge when times become challenging or we begin to become overwhelmed by emotions. Our constant focus during meditation serves as an anchor in life when we encounter the turbulence of challenging times.

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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.

Developing Sustainable Intimate Relationships through Mindfulness

Wendy Strgar, intimate relationship expert and author, stresses the role of mindfulness as a pathway to developing a sustainable intimate relationship. In her books and blog she openly shares the ups and downs, troughs and deep valleys, of the 30 plus years of her relationship with her husband. Her blog, Making Love Sustainable, has a category of posts devoted to mindfulness. Wendy’s first book, Love That Works: A Guide to Enduring Intimacy, highlights developing intimate relationships as a learning journey for both partners. Her latter book which provides a guide to awakening and sustaining intimate relationships focuses on “deep presence” and “attention” as key ingredients of a sustainable and rich intimate life. I will draw on this latter book to share some of Wendy’s insights into how to sustain an intimate relationship through mindfulness.

Mindfulness for developing and sustaining an intimate relationship

There are very clear lessons in Wendy’s second book on sustaining intimate relationships that link directly to the nature of mindfulness as defined by Jon Kabat-Zin and the definition provided by Diana Winston. Here are some key points that Wendy makes about developing and sustaining an intimate relationship:

Paying attention: Wendy’s longest chapter is devoted to this topic which she considers makes the difference between “fleeting pleasure and lasting happiness” in a relationship. Her broader focus for a discussion of attention is being fully engaged in something that you love, that enriches you and makes you fully yourself. A narrower focus that she emphasises is paying attention to your thoughts about yourself and your partner – since our thoughts create our reality. In practice, this means dealing with negative self-stories on the one hand and developing a growing consciousness of how we think about our partner (a neglected area of personal inquiry). As we have mentioned previously, “we are not our thoughts” nor is our partner solely what we think they are.
Being present: Wendy emphasises presence and being in the moment as key ways to communicate love and respect in an intimate relationship. If our mind is continuously wandering and we are lost in thought (about our “to-do list” for example), we cannot be truly present to the other person. In her blog post, Gifting Your Real Presence, she discusses the relationship benefits of being fully present and ways to achieve real presence.
Deep listening: the art of deep listening involves both paying attention and being present. Wendy suggests that these aspects in combination develop the capacity for “full-body attention” and enable our partner to “feel truly heard”. This art of listening requires that we do not “try to solve the other person’s problems or to steer the conversation” to something about ourselves and our achievements (to avoid the emotive content of the conversation). In Wendy’s view, “attentive listening” serves to “enliven our intimate connection”.
Being non-judgemental: it is very easy to become obsessed with the negative spiral of identifying our partner’s faults and deficiencies (often to defend our own position or our sense of self-worth). We can get into the negative habit of highlighting their lack of congruence – the inconsistency between their words (particularly their advice to us) and their actions. Again, paying attention to our thoughts about our partner will surface this tendency to judge and/or project our negative traits onto our intimate partner.
Developing the intention to focus on the relationship: Wendy suggests that an intimate relationship should be viewed as a container or environment that sustains “an atmosphere hospitable to love” (and intimacy). This entails focusing on cultivating the relationship rather than the singular pursuit of our own needs at our partner’s expense or subservience to the assumed needs of our partner out of a sense of obligation. Focusing on the relationship could also mean exploring the “unwritten rules” in the relationship. When we focus on cultivating the relationship atmosphere we can also think of the analogy of a garden. Wendy suggests an intimate relationship needs the fertile soil of “showing up” in the relationship (translates to “sharing”), the pure water of setting aside time for intimacy, and the fresh air of clear and unambiguous communication.
Bringing openness and curiosity to the relationship: this aspect lines up with Diana Winston’s explanation of mindfulness. This entails a readiness to learn about our-self-in-the-relationship (through self-observation) and to get to know and understand our partner intimately – including their needs and preferences, communication style and their energy pattern.

Reflection

Developing a sustainable intimate relationship involves a lifetime pursuit of learning and focused intention to cultivate a loving environment for the relationship (rather than just accepting established patterns of saying and doing things which may be injurious to sustainability). As we grow in mindfulness, we can learn to pay attention, be fully present, listen deeply, observe non-judgmentally and develop self-awareness and an unadulterated awareness of our partner (not contaminated by our unfulfilled need for attention derived from a deficient childhood). Being mindful in an intimate relationship does not involve losing our self in the relationship but finding our self through the relationship. It entails showing up fully in our life to enrich the relationship and engender intimacy through mutual appreciation and gratitude.

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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.

How to Cultivate a Non-Judgmental Mind

Our mind is continuously scanning and judging our environment for our own good – to keep us safe. However, these judgments are often ill-informed, made on inadequate information and distorted by our assumptions and prejudices. It takes conscious effort to still our mind and become open to what is within and outside of ourselves. Mindfulness meditation and other mindful practices can enable us to open our minds and find the space to develop non-judgmental awareness, self-compassion and connectedness.

The busy, judgmental mind

Our minds engage in an endless process of commenting on our daily experiences – identifying what we like and dislike; complaining about everything from the weather to the quality of service (on the train or bus, or by the shop assistant); assessing others as thoughtless or inconsiderate or insensitive or tactless; worrying about future events; or replaying past words and actions while indulging in regret, shame or remorse.

We make “snap judgments” that colour our perception of things around us and other people. We might consider the woman who cuts in on us in traffic an aggressive person (attribution of a trait), typical of someone who drives a Mercedes (a prejudice or bias) and motivated by the belief that “time is money” (assumption). The reality may be that the woman is normally a careful, thoughtful driver who on this occasion is rushing a very sick daughter to hospital or is trying to rescue a teenage daughter who is stranded on a railway station by herself at night.

The effects of our judgmental mind

The problem with our snap judgments is that they are often wrong and provide a distorted view of reality. They can become habituated and automatic – resulting in our filtering reality so that we do not see what is really going on with people and events in our life. As recent as last week, I assumed that a young woman in my workshop had become intentionally disengaged (based on observation of some non-verbal behaviour). It turned out that she was suffering from a migraine headache.

A judgmental mind is a closed mind – not open to new perceptions or interpretations. When we are judgmental, we fail to listen to others, closing ourselves off from new learning and insights; we block the pursuit of alternative options in our decision-making processes; or blind ourselves to our contribution to a situation that we consider unsatisfactory. A very simple example of this latter effect is forgetting that “we are traffic too“.

Our harshest critic

Our own minds are our harshest critic – we berate our self for an oversight; castigate our self for doing or saying something that we judge as “stupid”; become frustrated or exasperated by our inability to overcome some inappropriate/undesirable behaviour that makes our personal interactions more difficult; or indulge in negativity, only to feel remorse or disgust with our self afterwards.

Our internal talk and incessant inner commentary on our words and actions can become our default mode network blocking out the opportunity to see things anew, develop more successful personal strategies and build supportive relationships. This state of mind can lead to depression and/or anxiety.

Mindfulness meditation to cultivate a non-judgmental mind

Dr. Mark Bertin, a developmental paediatrician, argues that meditation increases our awareness of our self and others, enables us to “face reality” and to cope with life’s challenges with a degree of equanimity. Mark is the author of Mindful Parenting for ADHD.. He provides a range of mindfulness resources for parents, children and adults generally.

An especially useful resource is the 15-minute, guided meditation that Mark provides which he calls Nonjudgmental Awareness Practice. This mindfulness meditation begins with a focus on “something you don’t like that much about yourself, or that you wish you didn’t have”. He stresses the need to identify something that is not too stressful but that causes some degree of discomfort in your life, for whatever reason.

This meditation is simple, clear and highly supportive. I would strongly recommend this meditation for anyone, but especially for those who do not like a lot of talking during a guided meditation. It is the kind of mindfulness meditation that is easy to develop into a regular habit for significant benefit to yourself. Other forms of mindfulness practice that can help to defuse the self-critic are self-compassion meditation or meditations focused on self-forgiveness.

As we grow in mindfulness meditations that explore our judgmental mind and inner critic, we can learn to separate our thoughts from what is real; develop openness to the world around us and others’ ideas, perspectives and experiences; and develop deeper relationships and connectedness with others. The effect of regular mindfulness practice is calmness and equanimity.

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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.

Strategies to Handle Restlessness During Meditation

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

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

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

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

Strategies to handle restlessness during meditation

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

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

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

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

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What If I Fall Asleep During Meditation?

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

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

Being non-judgmental about sleepiness during meditation

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

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

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

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

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

Some helpful hints for overcoming sleepiness during meditation

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

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

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

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

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

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

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

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

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Naming Your Feelings to Tame Them

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

Why name your feelings?

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

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

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

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

The challenge of naming your feelings

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

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

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

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

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

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

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