Focus/Attention

  • Present Perfect

     

    Do you frequently find yourself ruminating over mistakes? Do you give yourself or others a hard time when things don’t go according to plan? Do you find it painful to hand over tasks to others, for fear they’ll mess things up?

     

    If any of this sounds familiar, you may be a perfectionist: someone who spends a significant amount of time feeling anxious about doing things ‘correctly’ and prioritising what you feel you should do over what you’d like to do.

    Almost all of us experience these feelings from time to time, however when our striving for perfection becomes excessive, we can end up feeling exhausted and entirely lacking in self-worth.

    Far from improving our lives, perfectionism can destroy our peace of mind, leading to life feeling more like a chore than a joy.

     

    Obsessed with the Destination

     

    As perfectionists, our focus is primarily on future goals – finishing the project, getting the grades, succeeding, achieving, completing. We’re so busy working towards the “perfect outcome” that we completely miss the journey, along with any happiness which may lie in the process.

    We want to reach perfection, so that we can finally stop and rest. And yet, we never do seem to get there, do we?

    We think that this determination to succeed makes us better at what we do. Yet while it may sometimes make us more productive and hard-working than others, it kills spontaneity, flexibility and ultimately creativity. Creativity requires the space to make mistakes and adapt; perfectionism restricts and confines us to a narrow view of how things should be.

    With so many internal should’s and shouldn’t’s, we are dragged away from the present moment, locked into a rigid view of good and bad, right and wrong, success and failure. Failure in itself is not so bad, yet when we believe that our self-worth exists within success, failure then feels like the end of our world. It doesn’t matter that we did our best, learnt new things, or had good experiences along the way: if we didn’t ‘win’, it didn’t count.

    In his book ‘Present Perfect’, Pavel Somov describes perfectionism this way:

     

    “It is a mindless reaction driven by the past rather than a mindfully chosen action that reflects the present.”

     

    Stuck in our prison of rules from the past, we lose sight of the value of the present moment. Which is ironic, for if we could only slow down for a moment, we would see that perfection has been there all along, waiting for us to take notice

     

    The Perfection of Flow

     

    “Have no fear of perfection - you'll never reach it.”

    -- SALVADOR DALI 

     

    Even if we were to create something which met our standards of perfection, it could never remain that way. Just as things grow and blossom, they also fade and decay. Seeking perfection in a world of constant change is like demanding that a beautiful sunset never end. We cannot stop the sun from dipping below the horizon.

    However, we can make efforts to become present with the sunset and savour it while it is there. We can use mindfulness to shift our focus from creating perfect outcomes to enjoying the perfection inherit in the moment to moment flow of life.

    This can be done by noticing when our minds are preoccupied with thoughts of ideal outcomes:

    Next time you are working on a task, such as a work project, creative pursuit, or even when you are sitting doing meditation, try to notice when you start thinking about achieving an end goal, rather than appreciating the moment to moment experience of what you are doing. End goals could be anything from wanting to impress your boss, make more money or become an “expert” meditator.

    Once you’ve noticed, gently bring your attention back to the present moment. Focusing on the breath or on physical sensations is a useful way of doing this. However, beware of turning this practice into yet another goal to be achieved perfectly. Gentleness is key here. Whenever you notice that your mind has wandered, bring it back to your current experience.

    Experiment with resting in the sense that whatever you do, whatever you feel, you are already perfectly human, perfectly changeable and ever-evolving just as all of nature is, and that you could never be any other way.

     

    The Mindfulnes Project runs regular courses, workshops and masterclasses, including 'Overcoming Perfectionism' with author of the book ‘Present Perfect’, Dr. Pavel Somov.

     

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  • Using Mindfulness When Things Are Beyond Our Control

    control

     

    As much as we like to plan and make our own choices, there will always be times in our lives when we have little or no control over what happens to us.

     

    Say we have an accident and have to stay in hospital for a while, or we’re involved in a legal procedure and are awaiting a decision that could change our lives, or even something less serious as waiting to hear about how we did in a job interview.

    That waiting, lack of influence or loss of autonomy can be incredibly stressful or depressing. Our minds may be full of solutions that we simply are unable to put into use, or we may be plagued with regret, rumination and thoughts of 'if-only'.

    However, we can use mindfulness and self-compassion to help us get through these difficult or uncomfortable situations.

     

    ‘Fight or Flight’ Reactions

     

    Ever noticed how stressful situations get your blood pumping, your heart beating faster, and your whole body buzzing with nervous tension? That’s a ‘fight or flight’ reaction (also known as ‘hyperarousal’ or ‘acute stress response’) – a physiological response to a perceived attack or threat.

    An initial response from the amygdala then starts a chemical chain reaction within the body, which is why our blood pressure goes up (among other things). The nature of the threat doesn’t really matter to the brain; the fight or flight response could be triggered by a vicious dog jumping out at us, or just the prospect of speaking in public.

    Basically anything that we perceive as being potentially harmful to our physical or psychological well-being will send us into that stress reaction.

    In general, this is no bad thing; it’s designed to help keep us safe from danger. However, if this reaction is triggered regularly, it can make us feel constantly anxious and on-edge.

    This can happen in situations that are beyond our control; we naturally feel threatened or at risk, however, there’s nothing we can do to avert that risk.

    For example, say we’re waiting for an important medical scan, the results of which could show whether or not we have cancer. We have to wait for the scan, and then we have to wait for the results, and throughout all this time there’s nothing we can do other than worry.

    Our anxious thoughts of not-knowing, of not being able to ‘do’ anything will keep triggering our fight or flight responses, trapping us in a perpetual state of stress. Aside from the health issues this can cause, it’s simply not pleasant! So what can we do when we find ourselves helpless against our circumstances?

     

    Noticing When We’re On High Alert

     

    The first step in helping ourselves cope is to notice when we’ve gone into a stress reaction – sometimes this can happen just from thinking about the situation we’re in. By bringing mindful awareness to our bodies, we can notice if our breathing has become rapid, or if we are holding tension in parts of our bodies.

    What usually happens when we bring mindfulness to these things is that we naturally let go a little, simply from noticing that the tension is there.

    Of course, this won’t always be the case though. It’s not always possible to relax ourselves. In these cases, it may just be enough to simply acknowledge how we’re feeling. If we’ve been going through a trying time, we may have got stuck in the belief that we must keep soldiering on, that we can’t allow ourselves to feel sad, angry, anxious or whatever else.

    And so we hold it all inside. Being honest and accepting of whatever is arising for us at this time will allow those feelings to come and go more freely, rather than getting held tight in the body.

     

    Find out more about our mindfulness courses and workshops. 

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    Mindfulness Shrinks Amygdala Volume

     

    Studies have found correlations between increased mindfulness and decreased amygdala volume. Remember that it’s the amygdala which kicks off the whole stress response process. So in other words, people who practice mindfulness benefit from a reduction in stress and anxiety.

    That’s not to say that we won’t still feel stressed during stressful situations! Yet we are more likely to be able to cope better when those things arise. Therefore, practicing mindfulness isn’t just a good idea for in-the-moment stress relief, but is useful as a sort of ‘preventive’ measure for future stresses too, in the same way that strengthening your back muscles may help prevent so many aches and pains in later life.

     

    Self-Compassion in a Crisis

     

    There’s never really a time when some self-compassion isn’t a good idea, however when we’re helpless and in a difficult situation that’s when we really do need it the most. When there’s nothing else we can possibly do, we can at least be kind to ourselves.

    In a beautiful talk (The Space Between Self-Esteem and Self Compassion), self-compassion expert, Kristin Neff describes a particularly challenging experience she had on board a plane with her four year old autistic son, Rowan. As can sometimes happen when autistic children are very young, Rowan had a terrible tantrum. He’s flailing and screaming on the plane, while all the passengers are staring disapprovingly. Kristin decides to take him to the bathroom to comfort him away from everyone else, but when they get there it’s occupied:

     

    “So imagine being in that little space, outside the bathroom door, with this tantruming child, and I knew that in that moment the only refuge I had was self-compassion. So I put my hands over my heart, and, I tried to comfort him but I was mainly focussing on myself: ‘This is so hard right now darling, I’m so sorry you’re going through this, but I’m here for you.’ And you know what? It got me through.”

     

    So although there are some things in life that we can’t control, we can at least choose to be kind and caring towards ourselves; to take a deep breath, acknowledge how hard things are right now and that we’re doing the best we can, and show ourselves some compassion.

     

    The Mindfulness Project runs a full calendar of events, including the 8-Week Mindfulness-Based Stress Reduction (MBSR) Course. 

     

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  • “Just Start Over”: The Secret to Sticking to Your Mindfulness Practice and Other Tips

     

    With the turn of the seasons and the change in the air, September is a month when we might naturally assess where we are at and what we’d like to renew in our lives. Some of us might be thinking of what we can do to regain balance after the break and set ourselves up for the final half of the year. It may also be a time when we think about our mindfulness practice, and how we can pull it back into focus.

    Different flavours of distraction and discouragement may have drawn us away us from our practice. We may struggle with challenging emotions that come into our awareness, and the alive, felt-sense of our body. Our enthusiasm may wax and wane. But we can rest assured that it's all a part of the learning process. The practice of meditation is a journey of turning towards ourselves, of cultivating self-knowledge. Naturally, we are going to run into challenges and obstacles that can knock us off our intended path. The human experience is, after all, highly complex -- as is the relationship we have with our self.

    We know from nature that to grow anything, we must nurture it -- give it attention, patience and importantly care. There are many small, simple steps we can take to support our practice in its tentative stages or to get it off the ground again. A lovely motto to remember is Sharon Salzberg’s “Just start over”. Instead of getting caught up in the stories and judgements we have about our practice, we can use the core values of mindfulness -- acceptance, non-judgement and compassion -- and simply begin again, over and over, until we have integrated the practice into our being.

    We asked around for other useful ideas on nurturing practice, and here’s what we found:

    Seek community. The role of community and groups in sustaining mindfulness practice is so valuable and can be easily underestimated. For anyone who is struggling with their practice, joining a group or getting together with like-minded friends is a good place to start in order to establish a rhythm.

    Enrol on further practice. The 8-week course is just the beginning of our journey with mindfulness. We can also look to enrol on further practice -- such as a retreat or other courses. Retreats help to cement our learning and bring new insights, which in turn, can support our motivation for practice. Attending other graduate courses, such as the Mindful Self-Compassion Course, can also add a new dimension to our practice.

    Explore online resources. If you haven’t already, check out online resources, which can provide support in the form of free talks and guided meditations. There are many experienced teachers, from different backgrounds -- be it neuroscientific or Buddhist -- all sharing their offerings online. Find the ones whose meditations you really love to practice with.

    Start with small commitments. If all of these ideas seem overwhelming, we can simply start small. Mindfulness is a tool that works to the extent we use it, and knowing that what we practice grows stronger can be really encouraging to keep our personal practice going. We can remind ourselves when things get difficult that even small amounts of practice -- 5 minute bursts, for example -- are better than no practice at all.

    We may find that we understand mindfulness conceptually, but are under-prepared for the experiential challenges. However, we can rest assured that obstacles are to be expected and are actually essential to our practice -- serving to strengthen it and make us better equipped to deal with future challenges.

     

    Find out more about our mindfulness courses and workshops.

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  • Using Mindfulness to Maintain Motivation

     

    By James Milford

    The end of a mindfulness course is often a bittersweet experience.

     

    It is often accompanied by a sense of elation at having completed this journey together. There is a shared feeling. Words of enjoyment, appreciation and encouragement are imparted. Awareness of impending separation is tempered by urges to stay in touch and the hugs goodbye. The bond built over 8 weeks formed a cohesive unit, but then, suddenly, it’s gone. The group, the physical and cognitive support that has been a fixture of your week, scatters like the atoms of an out-breath into the ether.

    There is often a burst of enthusiasm after a course. The desire to maintain a daily practice is high. Over eight weeks the requirement of daily mindfulness practice shifts from a cognitive knowing of its importance, to experientially understanding its substance and worth. You can now empathise with Jon Kabat-Zinn when he says:

     

    “Making a time for formal practice every day is like feeding yourself every day. It is that important.”

     

    However, there will be challenges to regular practice, times when our motivation suffers. Maybe you have had a busy day and you just wanted to relax. Maybe the kids are demanding and on top of all your other responsibilities finding time simply eluded you. Maybe the myriad of time pressures from daily life just mounted up and you decided against formal practice for that day. This happens -- indeed it is to be expected.

    Life is busy and demanding, and from time to time our mindfulness practice will slip down the list of priorities. When this happens, we just set our intention to begin again the next day and look for ways to reignite our practice

    However, avoidance can easily become a habit. Research has indicated that many mindfulness practitioners experience a lessening of motivation once the formal structure of a course is completed, with many abandoning mindfulness altogether within a year of the end of their formal course. Various contributing factors have been attributed to this, including lack of time and diminished interest to missing the support and structure offered by the group.

    So how are we to meet these real challenges and maintain our mindfulness practice? By using mindfulness of course! By tapping into the experiential and attitudinal qualities of mindfulness that were woven into the teaching of the 8-week course, you can explore your challenges and respond to them mindfully, getting practice back on track.

     

    Acceptance

     

    Rather than ignore or shy away from the fact that your mindfulness practice is suffering, open fully to this reality. Bring a sense of acceptance to the fact that you are having difficulties with motivation. Explore the sensations, thoughts and emotions that arise when you feel resistance to practice. By doing this you make the difficulties part of your mindfulness practice, exploring obstacles and giving yourself a sense of space in choosing to respond.

     

    Non-Judgement & Compassion

     

    Not practicing, can leave the door open for the doing mind to criticise ourselves for not practicing…….” I should be doing this”. Mindfulness practice should not be something else to give ourselves a hard time about. To avoid adding judgement to the fact that we are struggling with motivation, we can bring a sense of non-judgement and compassion to our reality. Recognise that motivation ebbs and flows, that it can be difficult to always find time and offer ourselves support. Recognise that you are human and that you are not striving for perfection. Let yourself off the hook a little.

     

    Beginner’s Mind

     

    Beginner’s mind is essential within mindfulness, but it has an elusive quality, particularly in applying it day to day. However, approaching things with beginner’s mind and a renewed sense of curiosity can be extremely helpful in restoring motivation to practice mindfulness.

    We can revisit our motivation for practice. This has likely changed since first decided to attend a course so spending a little time engaging with our continuing motivation can be incredibly helpful. Perhaps you are being driven by a subtle striving or goal setting that is inhibiting your practice. Approaching this with a freshness and beginner’s mind could be how you reinvigorate your mindfulness practice.

     

    Find Support

     

    Finally, it can be helpful to open up to what has changed, what is missing. Research into continued mindfulness practice has explicitly and implicitly highlighted the importance of group support as key in helping maintain interest and mindfulness practice. The lack of structure, support and teaching offered in a group can feel like a loss, so re-engaging with group practice could be beneficial. You might want to deepen your practice with a retreat. Perhaps it is a once a month or once a week drop-in class that you need. Maybe it is more structured and regular. Just explore and see what works for you. It could make all the difference and keep you coming back to the cushion.

     

    The Mindfulness Project runs a 12-week Deepening Mindfulness Course, as well as weekly  drop-in sessions, workshops and full-day retreats for those that have completed an eight week course or mediate regularly. 

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  • Cultivating Positive Mind States

    Written by Alexa Frey

    In mindfulness, we train our attention to be in the present moment. How? By anchoring it on a sensory experience – for example, the breath, a bodily sensation, or a sound. In short, we learn to place our attention on a chosen anchor. That’s the first step. With practice, we then become better at directing our attention where we want it to be. Slowly but surely, we learn to focus and stay in the present moment.

    Now, once we are able to focus, and choose where we want our attention to be, we can start engaging in what in mindfulness is called ‘cultivation’. This means, that we place our attention on something that fills us with gratitude, acceptance or anticipatory joy, or compassion for ourselves or others.

    How does this work? Usually we start by settling our attention on the breath, which helps to calm down and focus the mind. After a while, we begin to engage in cultivation. If we wish to cultivate gratitude for example, we will bring up a person or a thing, or a situation, that fills us with gratitude. Maybe the lush tree that grows in front of your house evokes gratitude in you, or the fact that you can see, or maybe you feel grateful that you own the cutest dog in the world!

    So, bring to mind what you are grateful for and keep your attention on it. As you stay with it for a while, you will notice a sense of gratitude spreading through your body. A sense of expansion and joy.

    As you practice cultivating gratitude, your mind might drift off – just like in a normal meditation. It might run off to a completely different experience. If this happens, gently redirect your attention back to what you are grateful for. Return to gratitude. Again, and again, and again.

     

    Learn to cultivate positive mind states through mindfulness on an eight week course or mindfulness workshop. 

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  • Staying Mindful This Autumn

    It’s the time of harvest festivals, brightly coloured leaves and bonfires. Like any season, the joys of Autumn can pass us by all too quickly if we don’t pay attention. There are of course many reasons to dislike the season too – it’s getting colder and the evenings are getting steadily darker. However, whether we enjoy Autumn or not, it provides many mindfulness bells – prompts that remind us to come back into the moment and experience it fully.

    Mindfulness in Autumn

    Fruits of Autumn

    The first half of the season has a real feeling of abundance to it. Even the smallest green spaces may contain a blackberry bush, a rosehip bush or a hawthorn tree. Taking a moment to pick fruit is a great way for us to stop what we’re doing and become present in our surroundings.

    There are still a few late blackberries hanging here and there, so why not use them as an exercise in mindful eating? Notice how the berry looks and how it feels when you pick it. Does it squish in your fingers, leaving a dark purple stain? How does it taste? Bitter? Sweet? It’s also a good reminder to feel gratitude – for your taste buds, for the fruit, for the moment.

    A Chill in the Air

    There’s no denying it – summer is definitely over. Although many of us probably take the time to be mindful of the summer sun on our skin, how many of us give the colder weather such attention? We tend to notice and appreciate things we like in life, and begrudge those that we believe we hate.

    Instead of just thinking ‘Oh, I hate the cold!’, why not try using it to become more present in your body? Notice the chill on your face, how the wind ruffles your hair. You don’t have to enjoy it, but being mindful of it may bring new feelings and sensations. As well as the weather, we can enjoy the warmth and softness of our scarf, the snugness of our coat or the comfort of a hot cup of tea when we return home.

    Spiders

    Not all of us are afraid of spiders, but for many people this season can be anxiety-inducing because there are so many big spiders about! Yet even these creepy crawlies are mindfulness bells in disguise. Spotting one our eight-legged friends may at first send you into a panic, but mindfulness isn’t just about savouring the good stuff, it’s about noticing when we’re suffering too. Can you be present in and accepting of the anxiety? Can you take a deep, steadying breath, and get some perspective – that it’s just a spider? And if that doesn’t work and you totally freak out, can you show yourself some self-compassion and forgiveness?

     

    Find out more about our mindfulness courses and workshops.

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    Bonfires and Fireworks

    As the nights draw in and the trees become bare, at least we have the warmth of a bonfire to look forward to. Bonfire nights and firework displays offer a treat for all the senses. We can savour how the heat of a bonfire warms our cold faces, the smell of burning wood, the bang of exploding fireworks or the sound of happy voices around us, the bursts of colour in the night sky, maybe even the taste of a hotdog or jacket potato. Appreciating these physical sensations can bring a whole new level of enjoyment to these traditional events.

    The Coming of Winter

    While there are many things to enjoy about Autumn, for some of us it may be a worrying time. Depression can worsen due to the dark mornings and evenings, and we may feel more socially isolated, stuck in our homes away from the cold. The cold can also exacerbate some physical conditions. We may also be struck with a sense of loss; with the leaves falling from the trees it can be a harsh reminder that everything eventually ends.

    Yet even here we can cultivate mindfulness. The seasons change, just as we change. We all go through our own personal seasons, times of light and sunshine, and then times of dark and cold. We’re not separate from nature in this way; we’re inextricably linked with its transitory cycles. If we can accept the changing weather, we might take one step closer to accepting our own changeability.

    But just as winter will again become spring, our darkest moments also pass. If winter proves to be a difficult time, our discomfort can be a mindfulness bell for compassion, self-love, and maybe even forgiveness of ourselves for not being consistent and steady all of the time. By practicing mindfulness, we can build internal bonfires, to bring us comfort all year round, despite the changing nature of ourselves and our world.

     

    Find out more about our mindfulness courses and workshops.

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  • Putting Down Our Cameras to Make Mindful Memories

    CameraMobile technology makes it easier than ever before to document special moments in photographs or videos. However, how many of these moments are we actually experiencing mindfully, rather than simply viewing through a screen? Whilst it’s wonderful to be able to capture these sights or occasions so that we can remember them later on, we may sometimes find ourselves simply pointing and clicking in lieu of really looking and letting the moment sink into our minds.

    Mindfulness encourages us to slow down, and even to completely stop sometimes in order to notice or savour what we are currently experiencing. Rather than rushing from moment to moment, trying to see or do as much as possible, we can instead start taking the time to use our senses as a kind of camera, capturing the moment in a deeper way. By mindfully looking, listening, feeling, tasting or smelling, we can create a full sensory memory of the moment, so that in the future when we look back we’ll have more than just a snapshot on our phone. Although of course we can still take a photo or video as well!

    Next time you’re hosting a birthday party or attending a get-together with friends or family, or next time you see something beautiful or interesting, pause and take a moment to let the scene sink into your mind first. Really feel into the emotions it brings, whether it’s happiness, gratitude, love, awe or fascination, let it permeate your whole being. It may be helpful to think of it as a way of honouring the moment with your full presence. Take a mental snapshot before you take one on your camera, and then notice how it changes the quality of the memory when you look back on it later on.

     

    Find out more about our mindfulness courses and workshops.

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  • A Thought on Judgement

    judgement

    With the practice of mindfulness comes a lot of talk about non-judgement. Indeed, when we become more mindful we do naturally loosen our ideas of what’s good and bad, right and wrong, etc., and as a result we may drop some of our past prejudices and knee-jerk reactions to things. However, judgement is also necessary; we need it in order to navigate our daily lives and to make decisions. So how do we find the balance?

    It’s useful to approach judgement with curiosity. If we can step back from automatically buying into every opinion we have, we can start to learn more about where our judgements are coming from, whether they’re helpful or not, and whether they are in line with our true values.

    For example, say we’re with a friend and they’re telling us about a problem they’re having. As we listen, our minds may be throwing up many judgements about why the problem is happening, what our friend could do differently, even judgements about the overall character of our friend. These judgements are inevitable (we can’t stop our minds from judging) however our reaction to those judgements is slightly more within our control. As soon as we notice them, we can try to hold them more lightly. This way, we don’t get so lost in our judgemental thoughts, and can instead redirect our focus on listening with more awareness.

    However there will of course be times when we must act on our judgements. If our friend is constantly telling us about their problems and yet never asks how we are doing, we may feel that we no longer want to spend time with that person. And that’s okay. Being mindful isn’t about passively accepting everything that happens in life. It’s about cultivating that ability to reflect on our judgements first, and then take action.

    So next time you notice a judgement, get to know it a little better. Is this judgement coming from your values, or just from the temporary mood you’re in? Is it true? Is it fair? After taking a few deep breaths, or even meditating for twenty minutes, is the judgement still the same? Don’t push the judgement away or make it wrong, simply sit with it for a while and explore.

     

    Find out more about our mindfulness courses and workshops.

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  • Finding Refuge in the Breath

    bambi
    The mind is a constant whir of activity. Without any effort, our minds can jump from past regrets to concerns about the future to mentally noting that doctor’s appointment we have next week. If our minds are particularly busy, this stream of thinking can sometimes become too much for us to take. The non-stop nature of it can be overwhelming.

    Naturally, we want to retreat. And we might do so in a number of different ways. We may have a glass of wine, or a cigarette, or some cake, or switch on the TV and zone out. We might constantly check social media for distractions, or go on shopping sprees, yet this only increases the busy-ness of our minds. Rarely do these things give us that sense of respite we so badly need.

    Thankfully there is a better refuge available to us, one which we can access at any time, no matter where we are or what we’re doing. It doesn’t exist outside of ourselves, so we’ll never be without it.

    When we find ourselves in the midst of stress, anxiety, depression, sadness, or even intense excitement (this can be overwhelming sometimes too), simply taking a deep breath can bring great relief. When our minds have become tumultuous with thought – each passing thought like a wave that rocks our little boat in a stormy sea, and the rocking never seems to end – we can take a deep breath and…. ahhhh, the waves settle; sometimes just a little, but sometimes a lot! The more we practice, the easier it gets to remember to take those important moments of refuge.

    Try it now. Take a deep breath…. and let it out slowly. How has it changed the quality of this moment?

     

    Find out more about our mindfulness courses and workshops.

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  • Practical Tips for Practising Mindfulness

    NY

    There are so many benefits to be gained from regular mindfulness practice. Research has shown that mindfulness meditation can improve learning processes, memory and emotional regulation (just to name a few things!) by prompting changes in different regions of the brain. However, in the same way that it can be difficult to get into new exercise or healthy eating habits, it can be hard to turn mindfulness into a daily practice, even if we know how much we will benefit from doing so. Once we’ve gotten into the swing of things, maintaining a regular mindfulness practice becomes much easier. But what steps can we take when we’re first starting out that will help us incorporate mindfulness into our daily routines?

    Using Your Phone as a Mindfulness Prompt

    The simplest and easiest way that we can become more regularly mindful is to set an alarm on our phone or watch. By setting alarms to go off at certain times of the day, our present mindful self can remind our future self (who might have become a bit mindless by that point) to take a pause and breathe.

    How long we choose to pause for is completely down to us, but even if we’re working at our desks when the alarm sounds, we can take a moment to adjust our posture and let go of any tension we’re holding in our bodies, so that we can continue with our work in a more present mindset.

    It’s best to choose a gentle alarm tone, rather than something that will jolt or aggravate you when it goes off. Experiment with setting alarms at different times of the day, maybe focusing on times that you know you could particularly use a mindfulness prompt, for example on your commute to work, at lunchtime, or as you’re winding down in the evening.

     

    Find out more about our mindfulness courses and workshops.

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    Making Time to Sit

    Even though we know that meditation is good for us, we can probably come up with lots of reasons not to do it. When faced with the choice between watching our favourite TV show and sitting for 20 minutes in silence, the TV show is probably going to seem more entertaining! Once we’ve gotten into a regular meditation practice, the benefits we feel from it will motivate us to make time for it. Yet until that happens, we might need to give ourselves a little push to make the effort. Setting a regular time for meditation can help us do this.

    Pick a time of the day that you’re most likely to be able to stick to. For example, if you’re always rushed in the mornings, it might be better to choose a time in the evening when things aren’t so hectic. It might be useful to start off with a short amount of time, like five or ten minutes. You can then increase your meditation time once you start to get comfortable with it. Try your best to sit down to meditate every day at your chosen time, even if you don’t feel like it sometimes. Just remember, it will get easier the more you do it.

    And if you do miss a day? Or two, or five? It’s okay! Go easy on yourself. Just try to keep that intention going, and start over again if you need to.

    Find a Meditation Buddy

    Sometimes sharing a routine with a friend can make it easier to stick to. It’s so tempting to make excuses and reasons not to do something when it’s just us, but we generally don’t like to let our friends down. We tend to make more of an effort to stay on track with our plans when we know that someone else is also benefiting from it. Plus the social side of it might make it more enjoyable if we don’t like sitting alone.

    Alternatively, if you want some guidance and a structured routine, it might be beneficial to join a regular meditation group. Here at The Mindfulness Project we host a weekly evening meditation for people who have completed an 8-week Mindfulness Course. Check out our calendar for more information on what’s coming up at our space!

     

    Find out more about our mindfulness courses and workshops.

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