Our minds are powerful tools – we need the mind to be able to effectively function in our daily tasks. Thinking is helpful! But many of my students report that mind is too busy, too full, and they feel overwhelmed, anxious and unable to sleep peacefully. In the training of mind towards one-pointed focus, and eventually to perhaps experience a meditative state, mindfulness practices can be a useful place to start.
But what does it mean to be mindful?
mindfulness /ˈmʌɪn(d)f(ʊ)lnəs/
noun
- the quality or state of being conscious or aware of something.
- mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.
A dance with the mind
As we begin mindfulness practices, we enter into a dance with the mind. We begin by focusing the attention on one thing, which can be anything from observing your own breath to loading the dishwasher with awareness. For example, we rest our attention on how each inhale feels as it passes through the nasal passages, or on the activity of lifting each plate and putting it into the rack.
But almost before you even realise the mind is whisked away; perhaps the next-door neighbour’s dog barks and you find yourself being irritated at the distraction, or you remember that you need to wipe the table from dinner and then start to rush the loading of the dishwasher so you can dash to complete the next household task. Mind becomes filled with all of the ‘other’ things and we lose our focus.
My experience shows me that either we then remember we were trying to be mindful and feel annoyed with ourselves for not being ‘good’ at this, or we don’t even notice that mind has become distracted and mind is left to wander down any pathways of thought, entirely unchecked, until we remember again.
And so, the ‘dance with the mind’ ensues. As we practice this mindfulness skill, ideally it can go something like this:
- I begin my mindfulness practice
- Distraction arises
- I realise the distraction occurred
- I immediately forgive myself – no judgement
- I return to point 1.
- Repeat, ad infinitum
Awareness and forgiveness are key
Points 3. and 4. above are the most vital part of the process when you are beginning. To notice that the mind wandered down a particular pathway of thought and then to immediately return to the mindfulness practice with absolute forgiveness, no judgement directed towards the mind’s fallibility or resultant thoughts of our not being ‘good enough’. Nope, we simply press on, right back to the mindfulness practice that we have chosen to embark upon.
It can be helpful to set a timer, perhaps for 5-10 minutes, and for that period of time we keep returning the mind to the chosen point of concentration, until the timer sounds and we once again release mind to flit around as it so chooses. Do this each day for a month and you will soon see patterns emerge as the forgiveness muscle strengthens and an ability to focus and concentrate mind for longer will germinate.
And of course, check in with your trusted teacher as you continue to follow this path. Choose a teacher whom you know has many years of experience and will be well placed to guide you over the various stumbling blocks along the way. And enjoy the process!
