More on Mindfulness : “Wherever you go – at least get halfway there “
An old Zen proverb says , “ Wherever you go, there you are”.
This statement may sound obvious, but it’s profound . We humans have the ability to “ think ourselves “ anywhere. We have a capacity to choose where to direct our attention. And if we can’t, we can easily learn this skill.
This is the basis of Mindfulness.
A focused choice, putting attention into the present moment.So many people are scared of meditating. We know how difficult it is to clear our minds . But mindfulness practice merely asks that you focus on observing your thought , watching them dance around your head. The thing is not to have any commentary or judgement about the content of such thoughts – just to be aware of them.
You don’t have to sit on the floor to meditate. Mindfulness meditation can be practiced anywhere in any position, as long as the mind is brought to the present moment – to be aware, alert and non – judgemental toward ourselves and towards others.
Remember the advice “ take a deep breath “?
It remains one of the most instant mood changers and method of calming. It’s free, it’s instantly available and it gets oxygen to your brain.
In fact , with three conscious breaths we can release the tensions in our body and mind and return to a cool and calm state of presence. That’s all it takes. Three unhurried breaths. No Rush.
Why should we practice mindfulness ?
It sounds easy enough to do, but it really should be practised, daily . It’s like exercising a muscle.
With practice and perseverance, the idea is that we can change the basic beat of our neural rhythm in a positive way.
This reduces constant stimulation of regions of the brain that cause unpleasant feelings of anxiety.
That’s a good reason to practice, but there’s more. The benefit becomes recursive.
Without the burden of anxiety, a person naturally becomes more mindful in their daily lives. They become less forgetful, because they are paying more attention. They report being generally happier with greater levels of satisfaction.
Mindfulness in clinical Medicine
Jon Kabat-Zinn, PhD, the MIT graduate who brought the practice of mindfulness to medicine, entitled one of his books “ Wherever you go, there you are”.
Dr Kabat- Zinn is the founder of the MBSR program ( mindfulness based stress reduction ) which has evidence – based clinical benefit in all sorts of chronic medical illnesses. This practice also boosts the immune system .
Mindfulness – based Cognitive Therapy ( MBCT) is used as an effective treatment for depression as well as prevention of relapse.
How do I start?
Many of you are doing it already
Did you know that many religious practices are designed to help focus attention and awareness on a moment.
As an example, grace before meals, or blessing the foods we eat, requires us to take a moment to immerse ourselves wholly in an aspect of the present. We sanctify the moment.
If you play a sport such as golf, you’re doing it as you focus on your next swing. Total attention is placed on the present. If you cannot attend in such a manner you won’t be a very good golfer.
So, I’d guess that many of you are already halfway there. I have just invented my own saying: wherever you go, at least get halfway there. Because by then, the effort it takes to give up and go home is the same as that required to persevere.
My advice on the easiest way to start mindfulness meditation is by following a simple practice of observing your breath.
As you get more comfortable with this practice, you can begin to consciously modify your breathing .
I really find the 4-7-8 breath very easy and useful. Dr Andrew Weil, a Harvard graduate and practitioner of integrative medicine in Arizona, details the method .
Breathe in through your nose , counting to 4. Hold the breath in to a count of 7. Then open your lips and slowly and powerfully exhale to a count of 8. Repeat at least four times. I encourage you to give it a try .
As Confucius said – wherever you go, go with all your heart.