Mindfulness
Paying attention “on purpose”
Mindfulness involves paying attention “on purpose”. Mindfulness involves a conscious direction of our awareness. In order to be mindful I have to be purposefully aware of myself, not just vaguely and habitually aware. Knowing that you are doing something is not the same as doing it mindfully .
When we are purposefully aware of what we are doing, we are consciously being aware. We’re deliberately noticing the sensations and our responses to those sensations. We’re noticing the mind wandering, and when it does wander we purposefully bring our attention back.
When we are operating unmindfully we may in theory be aware of what we’re doing, but we’re probably thinking about a hundred and one other things at the same time, and we may even be multitasking, speaking and texting for example at the same time. So a very small part of our awareness is absorbed with the task at hand and we may be only barely aware of the physical sensations and even less aware of our thoughts and emotions.
Because we’re only dimly aware of our thoughts, they wander in an unrestricted way. And often this causes us anxiety and stress, feeling that our thoughts are controlling us rather than the other way around.
Purposefulness is a very important part of mindfulness. Having the purpose of staying with our experience, whether that’s the breath, or a particular emotion, or something as simple as eating, means that we are actively shaping the mind.
Paying attention “in the present moment”
Left to itself the mind wanders through all kinds of thoughts — including thoughts expressing
anger
craving
depression
revenge
self-pity
As we indulge in these kinds of thoughts we reinforce those emotions in our hearts and cause ourselves to suffer. Mostly these thoughts are about the past or future. The past no longer exists. The future is just a fantasy until it happens. The one moment we actually can experience — the present moment — is the one we seem most to avoid.
So in mindfulness we’re concerned with noticing what’s going on right now. That doesn’t mean we can no longer think about the past or future, but when we do so we do so mindfully, so that we’re aware that right now we’re thinking about the past or future.
By purposefully directing our awareness away from such thoughts and towards the “anchor” or our present moment experience, we decrease their effect on our lives and we create instead a space of freedom where calmness and contentment can grow.
Paying attention “non-judgmentally”
Mindfulness is an emotionally non-reactive state. We don’t judge that this experience is good and that one is bad. Or if we do make those judgements we simply notice them and let go of them. We don’t get upset because we’re experiencing something we don’t want to be experiencing or because we’re not experiencing what we would rather be experiencing. We simply accept whatever arises. We observe it mindfully. We notice it arising, passing through us, and ceasing to exist.
Whether it’s a pleasant experience or a painful experience we treat it the same way.
Cognitively, mindfulness is aware that certain experiences are pleasant and some are unpleasant, but on an emotional level we simply don’t react. We call this “equanimity” — stillness and balance of mind.
Mindfulness-based interventions
Therapeutic approaches grounded in mindfulness, promote the practice as an important part of good physical and mental health. Mindfulness-based stress reduction.
Designed to deliberately focus a person’s attention on the present experience in a way that is non-judgemental, mindfulness-based interventions, whether offered individually or in a group setting, may offer benefit to those seeking therapy for any number of concerns.
An Integrated Approach
Mindfulness is often incorporated into other therapeutic modalities as part of an integrated approach to treatment. Even small negative thoughts can accumulate and/or spiral out of control, leading to concerns such as depression, anxiety and suicidal ideation.
Mindfulness can be of great benefit, as it can enable people to become better able to separate themselves from negative thoughts, emotions, and bodily sensations that may be present, often before they become too overwhelming.
Those who are able to achieve this state of awareness may find it easier to then implement other therapeutic strategies to address any potentially harmful cognitions in order to prevent negative effects. Regular mindfulness practice is believed to help further psychological insight and emotional healing, over time.