What Does it Mean to be Mindful?

Center for Mindfulness at UMass

The funny thing about the Universe is that when it speaks to you, it does so in a loud and resounding voice.  As I continue on my journey towards a more balanced and peaceful life, road signs posted along the way are the key to this attainable goal.  Last year, I took note as I passed them, but it wasn’t until I had an “ah ha” moment that it all came together in a neatly wrapped package with a common theme: Be More Mindful.  Before I discuss mindfulness, let me share with you the road signs as they unfolded before me:

 

1.      An article in Time Magazine titled The Art of Being Mindful by Katie Pickert (2/3/14).  I read the article and found it to be interesting, so I set that issue aside for future reference.

2.      Later in the year I had a conversation with Christina, the Practice Manager at the Natural Health ImprovementCenter-Alsip about centering oneself.  Christina is a reiki practitioner who absorbs the energy of others (positive or negative) as part of this healing art.  I asked her what she does to remained balanced, and she replied “Mindfulness Practices” (12/2014).

3.      Two days after this conversation, I received a subscription mailer to Mindful Magazine, to which I subscribed forthwith, as this was the “ah ha” that I referred to earlier.  After this moment I immediately recalled the article in Time Magazine and read it again.

So what is Mindfulness?

 

 

     In 1979, Dr. Jon Kabat-Zinn, PhD, opened a stress reduction clinic (now called the Center forMindfulness at the University of Massachusetts Medical Center) that laid the foundation for the 8 week Mindfulness Based Stress Reduction (MBSR) course currently offered either at UMass or online (2015).

MBSR is a form of meditation that asks the practitioner-student to pay attention to what is happening in the present moment of your life, rather than fixating on the past or future events.  Dr. Kabat-Zinn realized that we live in a fast-paced, stressed-out society, which can fill our minds with scattered thoughts (2015).  We never seem to have the ability to just stop and smell the roses (as the old adage goes) without having our attention diverted elsewhere.  As a society we become engrossed with what happened in the past, or what lies ahead of us in the form of future events.  The basic premise of MBSR is to live fully in the present with each activity to which are currently engaged.

     Kabat-Zinn found that when we become more mindful to life’s moments, our stress levels are lowered (cortisol/adrenaline levels), thoughts become more clear and focused, we make better decisions, and no longer let life just pass us by.  For example, if we were to mindfully concentrate on driving (and all the acts involved with this task), we would arrive safely at our next destination because we did not shift our focus to answer the latest text or tweet.

     Katie Pickert tells us that meditation, or “the practice of doing nothing and being tuned into your own mind at the same time . . . research shows it reduces stress and increases focus” (2/3/14).  Ms. Pickert listed what she calls the Five Steps to Mindfulness Meditation:

1.      Sit cross-legged on a cushion on the floor, or upright in a chair with your back straight and shoulders dropped.  Take a deep breath, and close your eyes.

2.      Focus on the air moving in/out of your lungs, but don’t change the pattern of your breathing.

3.      Once thoughts enter your mind (and they will), acknowledge them, and return to your breath.  During the beginning of your meditation practice, this may happen quite often so don’t become discouraged, just keep at it.

4.      Don’t judge yourself or try to ignore these thoughts.  Just notice the mind has wandered, and return to your breathing.

5.      Start with 10 minutes a day for a week.  The more you meditate, the easier it will become to keep a focused attention (2/3/14).

     The road signs kept beckoning me to be more mindful, so I made the decision to enroll in the 8 week online MBSR course.  I am also reading the revised edition of Full Catastrophe Living, by Kabat-Zinn, which is considered the MBSR bible.  In future posts I will share with you, my readers the basic principles of MBSR as I learn and practice them.  My hope is that it will inspire you to do the same in your quest for a more balanced life.

     Even after I made this commitment, the Universe reinforced this decision with one more road sign.  One morning, I read the Parade Magazine that comes with our Sunday newspaper.  The cover title was “The #1 Health-Booster in 2015: Politicians, Children, and Celebrities are doing it-Shouldn’t You?” (1/11/15).  I was intrigued enough to read the full article on the enclosed pages, and wouldn’t you know it: The #1 Health-Booster in 2015 is- Mindfulness.  How’s that for the Universe speaking directly at you? 

References

Kabat-Zinn, J. (2013). Full Catastrophe Living (2^nd ed.). New York: Bantam Books.

Meleo-Meyer, F. & Santorelli, S. The MBSR Online Course: An 8-Week Training in Mindfulness Based Stress Reduction.  Retrieved from http://www.soundstrue.com/store/the-mbsr-online-course-3226.html on 2/3/2015.

Pickert, K. (2014, February 3). The Art of Being Mindful. Time, 40-46.

Sole-Smith, V. (2015, January 11). The #1 Health-Booster in 2015. Parade, 10-14.