“Practice not-doing and everything will fall into place.” Lao Tzu
In our sessions, there may be times when I challenge you to be aware of what is happening in the present, on a moment by moment basis. This may seem like an odd idea. However, most of our time is spent on autopilot (and that includes me!)
As the pace of life seems to increase relentlessly, we try to squeeze ever more things into each day by working harder, faster, or even “smarter.” But, despite our efforts, it remains difficult for many of us to balance our work and personal lives. We chase deadlines, targets, and ambitions—academic, financial, or personal.
Here are some familar ’safe experiments’ and some new ones to add to the ideas we have discussed already:
A Less than 1-minute exercise
• Sit in front of a clock or watch.
• Focus your attention on your breathing, and nothing else, as advised, for around 30/40 seconds, and using the breathing strategy, as taught.
• Don’t put it off until later—do it now – and do it regularly every day. You do not have to stop doing others things (except eating, drinking and talking!). You can do it anywhere; on a bus, wathcing TV, sitting in front of a computer.
Relaxation
So how do you spend your time relaxing? Reading, eating, watching television, listening to music? The chances are that you do at least two of these things at the same time. Even when we think we are not doing anything our minds are rarely quiet. We may be worrying about the future or replaying events from the past. What is almost certain is that we are not focusing on what is happening in and around us in the present. For example, what else are you doing or thinking about as you read this?
It almost seems as if our minds have a will of their own, wanting to be constantly busy. If you don’t believe me try the “less than one-minute” exercise.
So, how did it go? Were you able to focus exclusively on your breathing? For many of you, after only a few seconds, your mind would have meandered off on its own—”I wonder what’s for dinner,” “I must finish that report,” “My leg itches,” “Why am I doing this stupid exercise?”
Here’s a new one for you!
MINDFUL EATING
An enlightening exercise is mindful eating! This involves sitting down at a table (this in itself may be a rare treat) and eating a meal without engaging in any other activities—no newspaper, book, TV, radio, music, or talking. Now eat your meal paying full attention to which piece of food you select to eat, how you cut the food, the muscles you use to raise it to your mouth, the texture and taste of the food as you chew it (as opposed to gulping it down). Take your time when chewing and note the subtle changes of texture and taste. You may be amazed at how different food tastes when eaten in this way and how filling a meal can be. It is also very good for the digestion.
You can do this with any daily routine such as brushing your teeth, walking, or getting dressed. What is important is that you bring yourself back to awareness of the present throughout the day. You can use everyday events to prompt you to do this—for example, whenever the phone rings, a car horn sounds, a door closes. Use the prompt to bring yourself to full awareness of what is happening in that single moment. Check out each of your five senses—what do you see, hear, smell, taste, and feel? Inside your body as well as in the world around you. Also find out what you are feeling—you may be caught up in an emotion from an event that’s passed or is yet to come but has little to do with this moment.
So who’s in control here?
Loss of control over our work can be a big stressor. Lack of job control has been cited in several research studies as a possible cause of ill health. But it’s not just about control of our jobs. It’s about having a sense of control over all aspects of ourselves, not just our daily work routines.
We spend much of our daily lives doing things automatically without thinking. How many times have you found yourself driving along a familiar road with no recollection of the last mile or so? When we are on “automatic pilot” we unknowingly use enormous amounts of energy in reacting automatically and unconsciously to the outside world and to our own inner experiences. We are also more likely to react to situations in a “fight or flight” response rather than in a more considered way. In this case, your older and not so smart sibling can rapidly and unexpectedly take over from smarter and younger.
“Mindfulness”
So how can we get back more control over the way we live our lives? Mindfulness can help. This is about being aware of what is happening in the present on a moment by moment basis. It is about intentionally becoming aware of our bodies and minds and the world about us while, at the same time, not making judgments about whether we like or don’t like what we find. We all have the capacity to be mindful. It simply involves cultivating our ability to pay attention in the present moment.
When our minds are constantly occupied, we feel disconnected from ourselves and our immediate environment. This blocks our attempts to alleviate our personal distress and may exacerbate it. Being aware in the present allows us to disengage the automatic pilot and respond to life’s challenges with a clear mind. It makes it possible for us to notice rather than react to situations. This may improve our decision making as we are more likely to think, rather than act impulsively. It is possible to conserve our energies and achieve valuable physical and mental relaxation.
Mindfulness practice is a form of self awareness training based on meditation techniques that have been around for thousands of years. However, it is not dependent on any belief system or ideology. It has been adapted and developed into two practical techniques known as mindfulness based stress reduction (MBSR) and mindfulness based cognitive therapy (MBCT).
Other tasks we have discussed: How can you practise “non-doing”?
• Switch off the autopilot using ‘safe experiments’
• Perceiving, judging, and accepting differently. Noticing ’small victories’ rather than taking ordinary things for granted.
• Appreciating the moment. Stopping, looking and listening to the smallest experience.
• Escaping the stress cycle by just noticing the stressors in your life (not necessarily trying “too hard” to change them).
• Accepting that ‘you’ and ‘I’ are not our thoughts
• Looking after ourselves through ’safe experiments’ that generate small victories and create opportunities to do something a little differently.
As you become more aware on a daily basis, you may begin to catch yourself being fully present. You may become aware of dealing with situations differently, of having chosen to mindfully respond to a situation rather than react automatically according to an old, ingrained behaviour pattern.
The “three minute breathing space”
This provides a way of stepping out of automatic pilot and reconnecting with the present moment. There are three steps:
• Bring yourself into the present moment by deliberately adopting an erect and dignified posture, then ask yourself: “What is going on with me at the moment?”. You can explore this using the body scan technique.
• When you notice a thought, feeling or sensation, simply acknowledge whatever it is, rather than turning away from it. It may help to name it—such as anger. Stay with the experience for a few moments, then gently redirect your full attention back to your breathing. Pay attention to each breath in and out as they follow rhythmically after each other. This will ground you in the present and help you to move into a state of awareness and stillness.
• Finally, expand the field of your awareness around your breathing so that it includes awareness of your body as a whole.
This simple mindfulness practice can be done anywhere, without anyone else noticing. You can do this as a regular practice during the day or at times when you feel yourself become tense or stressed. Three minutes is good, but even 20 seconds helps.
Spending time with yourself is not being selfish. When practised regularly, mindfulness techniques provide an instantly accessible refuge at moments of stress and a way of recharging your batteries. This will benefit not only you but also your colleagues, patients, family, and anyone else with whom you interact.
SOURCES
The use of mindfulness practice in health care was pioneered by Jon Kabat-Zinn, who founded the Stress Reduction Clinic at the University of Massachusetts Medical School. Internet Links for Mindfulness and MBCT
• Mindfulness in Medicine and everyday life
http://careerfocus.bmj.com/cgi/content/full/323/7322/S2-7322
• Mindfulness Training as a Clinical Intervention: a Conceptual and Empirical Review, Ruth Baer
http://www.blackwell-synergy.com/doi/abs/10.1093/clipsy.bpg015?journalCode=cpsp
• Listening As Deeply As We Can, Narayan and Michael Liebenson Grady
http://www.dharma.org/ij/archives/1996b/narayan.htm”>http://www.dharma.org/ij/archives/1996b/narayan.htm
• Mindfulness Based Interventions in Context: Past, Present and Future
Jon Kabat-Zinn
http://www.blackwell-synergy.com/doi/abs/10.1093/clipsy.bpg016?journalCode=cpsp
Mindfulness readings
http://www.personal.kent.edu/
Kabat-Zinn J. Full catastrophe living: using the wisdom of your body and mind to face stress, pain, and illness. New York: Delta, 1990.
Segal ZV, Williams JMG, Teasdale JD. Mindfulness-based cognitive therapy for depression. A new approach to preventing relapse. New York: Guildford Press, 2001.
Please make a note of your alcohol intake in the week or so prior to attending any first appointment. Also, it would help if information relating to other substances are recorded, e.g. tobacco, prescribed drugs and any use of recreational or proscribed drugs.
