Meditation

  • 9 Common Misconceptions of Mindfulness

    Flower and Mirror

     

    Mindfulness is a simple yet powerful practice that can offer many benefits. It’s popularity has led to an explosion of information through apps, podcasts and blogs over the last 20-years.

     

    Some of this information has led to misconceptions of mindfulness and what it means to practice it. These misconceptions can often act as obstacles to the practice, resulting in feelings of failure and sometimes even causing people to stop practicing altogether.

    With this in mind, we’ve highlighted some of the most common misconceptions around. Are any of these holding back your mindfulness practice?

     

    1: Mindfulness Is About Emptying the Mind

    The goal of mindfulness isn’t to get rid of thoughts and to get the benefits of mindfulness we don’t need this to happen. If you’ve ever actually tried to ‘clear your mind of all thoughts’, you’ll notice it’s virtually impossible!

    If we think of emptying the mind as the goal, we may quickly become frustrated in the practice and may want to quit.

    Rather, the intention is to focus our attention on something in the present (e.g. the breath), and when the thoughts arise see if we can keep bringing our attention back, with kindness. 

     

    2: Mindfulness is Only Cultivated Through Meditation

    A common misconception of mindfulness is that it’s about meditation and nothing else. 

    Whilst practicing mindfulness meditation in a formal way is important, we can also practice mindfulness informally, by bringing mindfulness into our daily activities.

     

    Can we be present with nature when we’re out on a walk?

    Can we mindfully listen to someone speak, rather than thinking about how we might respond?

     

    The essence of this informal practice is can we be fully present with whatever we’re doing.

     

    3: Mindfulness is The Same Thing as Relaxation

    There is often the perception that when we practice mindfulness we should feel relaxed.

    The reality is that during our meditation we sometimes feel relaxed, but often also experience frustration, boredom, restlessness and the whole range of human emotions! This doesn’t mean that the practice is going ‘wrong’. It’s part of the process.

    There are more longer-term benefits to be gained from mindfulness than feeling relaxed. By observing our experiences and allowing them to be as they are, we can cultivate a sense of contentment and gain freedom from habitual thought patterns. This can help to release us from loops of stress, depression and anxiety. 

     

    Sleeping Cat

     

    4:  Mindfulness Is a Quick Fix

    Mindfulness is a long-term approach to help us to cope with worry, stress, and anxiety. It’s not a quick fix. Stressors, unfortunately, are simply part of being human. They will always be there, one way or another, big or small. 

    Mindfulness can help us to respond to stress more effectively, to be less overwhelmed,  and to build resilience for when it’s needed. Over time, we may find it helps us to deal with whatever life throws at us, without pre-empting what that might be! 

     

    Find out more about our mindfulness courses and workshops.

    VIEW CALENDAR

     

    5: You Have to Sit to Practice Mindfulness

    You do not have to sit on the floor to practice mindfulness. In fact, you don’t have to do anything. It’s your practice. 

    Meditation can be done in any posture. Seated, standing, lying down or walking are usually recommended, but we probably want to avoid lying on the bed, as this usually results in sleep!

    The most important thing is finding a balance between comfort and alertness, and what works for your body.

    If you’re not sure where to start, we’d recommend beginning with sitting on a chair with your feet on the floor and using a cushion or rolled up yoga mat to support your back.

     

    6: There Is a Goal in Mindfulness

    If there is a goal to mindfulness, perhaps it’s not to have goals; to just let things unfold. 

    That said, we all come to mindfulness practice hoping for some benefits. We can try to hold these lightly rather than making them the focus. We often find that the more we try to get somewhere, the further that place gets from us.

      Autumn Leaves

     

    7: We Can Have a ‘Good’ or ‘Bad’ Meditation 

    One day we might find mindfulness comes naturally, the next it might be more difficult. It might be exactly the same practice, with a different result each time. The effect of each practice can also vary immensely from person to person. 

    If you’ve had a difficult morning – your alarm didn’t go off, you spilled your coffee, etc. you might find it hard to settle. Another day, it might come more easily.

    Just as the season changes, so too does our meditation. If we find a practice simple or difficult, it doesn’t mean it’s ‘good’ or ‘bad’, it’s simply as it is.

    It’s reassuring to note that we can often learn more from our practice when we come up against challenges, approaching them with curiosity and self-compassion. 

     

    8: Mindfulness is a Religion

    Mindfulness is not a religion. It can be practised almost anywhere by almost anyone. 

    Meditation and mindfulness have been practised for thousands of years as part of some religions, including Buddhism, Hinduism, Stoicism and Taoism.

    Additionally, many religions include aspects of mindfulness, such as patience, non-judging, compassion, and generosity. These are human values, as opposed to being religious. 

    Secular mindfulness specifically – which is what we teach at The Mindfulness Project – is rooted in scientific evidence. This means that whether you have a religion or not, you are welcome to practice it.

     

    Pelican on Calm Sea

     

    9: Mindfulness is Easy 

    On the surface it might look easy, but mindfulness is a work in progress for even the most committed. 

    After decades of practice, there may still be challenging days. And these won’t always come when we’re expecting them. 

    In fact, in a world where our attention is turned from one thing to the next, simply being present can be tricky, but with time it does get easier on the whole. As with many things it takes practice, accepting that there’s no ‘makes perfect’ in mindfulness.  

    It’s not uncommon for people to expect to feel tranquil after a single meditation, dismissing it as ‘not for them’ if that’s not what happens. Whilst it’s true that it isn’t for everyone, we can be doing ourselves a disservice by not exploring it more fully. 

    To really feel the benefit of mindfulness, consistent practice over a sustained period of time is recommended. It doesn’t have to be an hour a day; five minutes of practice each day can be much more useful. It’s a bit like training for a marathon – we can build it up bit by bit.

    If you are finding the practice really difficult, then you can take action and reach out for support, you don’t have to go it alone. Our inbox is always open, or you can join a class, course or drop-in session for more guidance and support.

     

    Find out more about our mindfulness courses and workshops.

    VIEW CALENDAR

  • 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. 

    VIEW CALENDAR

  • Are you in need of a mindfulness retreat?

    Mindfulness Retreat

    “On retreat, we nourish the most important relationship that we have - the relationship with ourselves.” - Sarah Powers.

    This year, instead of a traditional holiday, how about taking a break to nourish your body and mind on a restorative retreat? But, what is a retreat and why might you need one?

    A retreat takes us away from the distractions of daily life entirely, a mindfulness retreat in the nurturing surrounds of nature can be a wonderful opportunity to slow down, have a digital detox and truly take some time just for ourselves.

    And there are many ways in which a retreat can be beneficial...

     

    Having space to grow

    Carving out the time to fully dedicate ourselves to an extended period of mindfulness away from everyday life is an excellent opportunity to deepen and rejuvenate our practice. “A retreat removes the daily responsibilities and technological distractions, meaning that you have more time and space in which to dedicate yourself to sitting,” says mindfulness teacher James Milford. “This is essential as practice can grow stale and tick-box like if all we ever do is try and fit it into an existing schedule.”

     

    Breaking habitual patterns

    Although it may take some time to adjust to initially, taking a retreat in silence gives us the chance to see ourselves and our habitual patterns more clearly. “Silence can be challenging for many of us when we first start to observe it, but over time it becomes a welcome and nourishing refuge,” says mindfulness teacher Christiane Kerr. Being in silence allows our practice to deepen and helps us recognise our habitual thought patterns.” For example, you might notice that you get very self-conscious at meal times, which might lead to urges to eat more or less than usual. On retreat, there’s no distracting ourselves in such uncomfortable moments by checking our phones or chatting. Instead, we have the opportunity to cultivate awareness of our patterns, and meet them with self-compassion.

     

    Connecting with others

    Although it might sound strange, silent retreats offer a wonderful opportunity to connect with others in a new and profound way. Surrounded by fellow meditators, a retreat offers a supportive and nurturing environment in which to practice -- there is always someone there supporting you with their presence. And moments where you catch someone’s eye or receive an encouraging or understanding smile become really special. “Practicing mindfulness alone day after day can be a little dispiriting at times, so a retreat is a welcome chance to be with others and draw benefits from their participation and proximity,” says James.

    For most of us, sitting in collective stillness for days at a time will be a new experience - but through it we may find that we discover new ways of being with others and a rich sense of connection that nourishes and enriches our practice.

     

    Training our mindfulness muscle of attention

    On retreat, we spend a large amount of our time in formal meditation, and the rest of our waking time in informal practice. This means we are exercising our muscle of attention much more than we would usually do. This presents a wonderful opportunity for us to have deep insights, and this turning inwards to connect with ourselves and our inner wisdom can bring new perspectives that leave us feeling refreshed and renewed. Most retreat attendees notice a significant difference in their ability to meet everyday challenges with more ease when returning back home.

     

    For those new to meditation or a silent meditation retreat, the idea might seem quite daunting and scary, or even just really unappealing. But by placing ourselves in this unique environment, we can truly spend time with ourselves, have space for reflection and practice living in the present moment. And just because it’s silent, it doesn’t mean that you can’t talk to one of the teachers or support staff if you need to, and there is often dedicated time for discussion with the teacher in groups during the retreat.

    In other words, the silence isn’t there as a test of stamina, but rather as a way to observe your habitual patterns and thoughts. It is only through this awareness that we gain a platform to change and grow.

     

    All 8-Week MBSR, MBCT and Self-compassion courses include a full-day retreat day. For those that have completed a course, we also run regualr retreat days to reconnect with our practice. 

    BOOK A RETREAT

  • Finding Your Inner Balance in an Unpredictable World

    centre

    In this uncertain world, we try our best to find routine and predictability, hoping that these things will make life easier. However, life isn’t so great at cooperating with our plans! Life is messy, so what can we do?

    Using mindfulness to find some inner balance can help us cope when life gets hectic with the ups and downs life throws at us. Finding our centre can help us navigate this ever-changing world with more ease.

    The first step is to recognise the beliefs and ideas we have about how our experience ought to be. For example, when something painful happens and we react with thoughts of ‘this isn’t fair’ or ‘this isn’t right’, we can use these as prompts to check in with our beliefs. What we may find is that our beliefs stem from simply wanting to avoid pain or discomfort.

    The next step is to understand that this is completely natural. No one wants to suffer. In this way, we are the same as every living being, and we can use this understanding to give ourselves, and others, some compassion.

    Seeing these reactions as universal, and not due to some personal failing, we can then loosen a little around these beliefs. We can’t shake them off entirely of course, but they may become a bit less heavy.

    Once we recognise and understand what’s going on in our minds, we can then take some practical steps to find our centre. By ‘centre’ we mean that deeper part of you; the part that is more spacious and therefore more accommodating to what is currently happening.

    You could try thinking of it as stepping out of the beliefs and ideas that make life painful (i.e. this is wrong, this is bad, this shouldn’t be), and into a wider space, the space that exists between those thoughts. Here in this space there is room for what actually ‘is’, and it is always there for us to take refuge in.

    How we connect with that centre may vary depending on what works best for us personally. We may find that simply focussing on the breath is enough to get us there. Or we may need to take some time away from everyone else to meditate for a while.

    Perhaps we might find our centre through mindful movement practices, or by going for a walk outside and getting some fresh air. Maybe it’s by placing our hand on our heart. Whatever it is, it will be something that reconnects you with this moment right here. This is where you’ll find your balance again.

    Find out more about our mindfulness courses and workshops.

    VIEW CALENDAR

  • The 11 'Dangers' of Mindfulness Meditation

    dangers

    Mindfulness meditation is a wonderful tool, supported by a growing wealth of evidence which demonstrates the many benefits of the practice. However, recently there have been a few articles in the press which have highlighted the 'dangers' of meditation. Therefore, it seems a good time to look deeper into what could be considered meditation dangers, and how we can not only address them but also learn from them.

    On our mindfulness journeys as practitioners and teachers, we have certainly all encountered hurdles to our practice. Some of us might have unconsciously used mindfulness to force positive feelings, others might have used the technique to avoid certain situations (see below: 'Chasing a 'Feel Good' State' and 'Meditation as Avoidance').

    Most of us, however, would probably not say that by doing so we've put ourselves in 'danger'. On the contrary: If we have, for example, used mindfulness to feel good, we might have brought to awareness our tendency to chase happiness instead of trying to be with whatever presents itself to us in this very moment. Bringing this to light through practising mindfulness will then help us break free from this pattern. This potential 'danger' that we encounter during our practice might turn out to be a wonderful gift that helps us deepen our practice, and understand ourselves better, thus helping us grow.

    Here is a list of some of the common 'dangers' that we might encounter in our practice. They might help to shine a light on some mindfulness meditators patterns.

    1. Abandoning All Other Coping Mechanisms

    After practising mindfulness (even for only a couple of weeks), many people get really passionate about the practice. But we should not forget that there also exist many other great techniques that can help us cope with life's challenges. For example, sometimes when we feel down or nervous, we might not always choose to meditate, but rather go for a run or a swim. Or we might want to meet up with a friend or watch a funny movie. There are many ways to cope with the stresses of everyday life, so let's use them all!

    2. Chasing a 'Feel Good' State

    Many of us have experienced wonderful states when practising mindfulness meditation. We may suddenly feel complete peacefulness or have a great insight into the nature of our mind or life. Such states do happen during meditation and when they do, it certainly feels good. However, the primary aim of mindfulness is not about chasing these states or insights. Mindfulness instead is (most of the time) simply about maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and the surrounding environment. Being attached to any experience can cause unhappiness, whether it's good or bad. But the funny thing is that the more we accept the simplicity of our moment-to-moment experience, the more often we will naturally be present and feel good when we meditate.

    3. Being Mindful of Everything All the Time

    In mindfulness we learn to pay attention to whatever arises in the present moment, on purpose and non-judgmentally. Yet, this does not mean that we have to pay attention to everything. For example, if we feel a very strong pain in our back, we do not have to dive right into that pain and explore it for twenty minutes. Or, let's say, we suddenly feel very sad during meditation - we do not have to stay with that sadness until we cry.

    A huge part of mindfulness is about cultivating compassion and care for ourselves. So if we do feel terrible pain in our back due to chronic tension, we can choose to meditate lying down or practice mindful movement. Or we may choose to shift our attention away from our painful back to our toes or the sounds around us. In short: meditation doesn't mean that we have to torture ourselves by focusing on unpleasant experiences. Instead we always have the choice in how we wish to approach our pain!

    4. Over-Analysis

    Some of us have the tendency to analyse our issues, character, family, friends, work colleagues or life in general. If one has such a tendency, we might easily start to analyse everything that happens when we meditate. True, great insight may arise when we practise mindfulness. However, mindfulness is not about putting a certain amount of time aside each day to silently analyse. Instead it is about developing the skill to notice when we've drifted off into analysis and then chose to gently come back to the present moment by reconnecting with a sensory anchor such as the breath, sounds or bodily sensations.

    5. Self-Improvement Project

    Many meditators turn their meditation practice into a rigorous self-improvement project. We may wish to become this eternally present, accepting, compassionate, grateful and enlightened being. This can actually have the opposite effect. If we have such high goals, we might become overly critical of ourselves when we do not live up to our high standards. Instead, we can remind ourselves that just because we meditate does not mean we have to be a 'better' human being in any way. All that we might become is just a bit more aware and accepting of our everyday humanness, and that's okay.

    6. Detaching from Painful Thoughts & Feelings

    In mindfulness meditation we practise noticing when our minds have drifted off into the past or future, and then gently bringing our attention back to the present moment using a sensory anchor.

    Mindfulness is, however, by no means about learning to control our minds or to push away or suppress our uncomfortable thoughts or feelings. Rather, it is about maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and the surrounding environment. It's about 'being with' whatever is arising in the moment. If we notice that we've started using mindfulness to forcefully avoid certain states of mind then we may be on the wrong track, and it won't work long term anyway. What you resist will persist.

     

    Find out more on one of our mindulness courses or workshops.

    VIEW CALENDAR

     

    7. Too Much Practice (Too Soon)

    When we first start meditating, we might immediately fall in love with mindfulness (also called "the honeymoon phase"). Having a history of excessive worrying, analysis or rumination, we feel so happy to have found some peace of mind. What a relief! Often what happens in such cases is that we do too much too soon. Maybe we decide a month after our first meditation session that we will embark on a rigorous ten-day silent meditation retreat. This might work for some of us, but for others it might be overwhelming.

    Don't forget that a great part of mindfulness is about being kind and caring with ourselves. After all, we wouldn't run a marathon after having run for half an hour every few days, and maybe we'll even decide that we don't need or want to run a marathon at all!

    8. Over-identification

    Some of us over-identify with being a mindfulness meditator. Everything becomes about mindfulness: We join every mindfulness group out there, read every book on mindfulness, redecorate our flat in a mindful way, only want to have friends who practice mindfulness, etc. We might even become self-righteous about our lifestyle.

    While mindfulness indeed is a beautiful practice, we need to remember that the practice is about accepting ourselves and others as we are and not getting attached to any bundle of beliefs. Otherwise we might alienate ourselves from our non-mindful friends and family who might not really get what this is all about, or who simply have no desire to meditate - which is totally fine too! Not everybody in this world has to become a meditator. And the best way to share mindfulness is by being mindful yourself.

    9. Meditation as Avoidance

    Some mindfulness practitioners have noticed that they might have used meditation sometimes to avoid certain things. Let's say we feel down and lonely and it might be good to go out and meet a friend. But we cannot find the energy to leave our home. So instead we then decide to stay at home and meditate. There's nothing wrong if we do that once in a while. But staying at home and meditating all the time will probably not help us in becoming less sad and lonely.

    10. Doing it without Proper Instructions or Teachers

    When we learn to meditate, it's advisable to do it with a well-trained teacher. Sometimes, people who start meditation, for example, think that mindfulness is another relaxation technique. While relaxation might be a by-product of meditation, it is not the aim.

    Someone new to meditation might think that they can have a completely thought-free mind when meditating. If that does not occur, they may feel frustrated and think that they're not a 'good' meditator, or that meditation is not for them. In such cases it is good to have a well-trained mindfulness teacher to support the learning process. Especially because it is not advised to start with mindfulness when one is, for example, in the middle of a depressive episode or suffering from the loss of a loved one.

    A well-trained teacher is aware of that and will find out before a course whether it's the right time to embark on a course or whether it might be better to wait for a while until the person feels more stable. Meditation can also bring up unexpected thoughts and emotions, some of which could be challenging. So it's useful (and comforting) to have an experienced teacher to help us through that process.

    11. Suppression of our Needs

    Although acceptance is a key component, meditation is not about blind acceptance. In mindfulness one learns to be curious and accepting about one's emotions and life in general. This is a beautiful skill to develop. However, this does not mean that we need to accept everything and never take action if we need to do so. If someone, for example, crosses our boundaries and makes us angry, we should not simply use the mindfulness skills to accept the action of this person and the resulting anger and be passive. Instead we can use our mindfulness skills to notice that we are angry, pause and breathe and then let them know how we feel.

    Mindfulness is by no means about suppressing our needs and enduring everything as a practice in acceptance! It is more about empowering us to feel more centred within ourselves, so that we can make decisions with greater consciousness, clarity and self-compassion, and sometimes that will involve taking action.

     

    Join the next 8-Week Mindfulness-Based Stress Reduction Course (MBSR) or 8-Week Mindfulness-Based Cognitive Therapy Course (MBCT) and start learning about meditation with the guidance of a qualified teacher. 

    VIEW COURSES

  • 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.

    VIEW CALENDAR

     

    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.

    VIEW CALENDAR

  • My Mindfulness Journey

    daisy

    I’ve been a self-taught mindfulness enthusiast for some years now. I’ve read articles, listened to talks, and sporadically practiced meditation, and found all of this to be useful in dealing with the depression and anxiety I’ve experienced since my pre-teens. So when I decided to do an 8-Week Mindfulness Course, I just thought it would be a good way to solidify my existing knowledge, and maybe help me start practicing mindfulness meditation more regularly. I didn’t realise then how much deeper the course would take me, or how much of an impact the following 8 weeks would make.

    My Shaky Start

    I had a lot of anxiety before and during the first session. As someone who feels anxious about talking to new people, I found it quite challenging. But I soon discovered that I wasn’t the only one who felt that way, which was comforting.

    I also found the first body scan meditation emotionally difficult – I found unexpected physical and emotional pain arising. But again, after listening to other peoples experiences afterwards, I learnt that I was not alone in this. The gentle guidance and support from the teacher, Dr. Cinzia Pezzolesi helped me see that my difficulties were not a sign of failure or of ‘not doing it right’, just that I was getting in touch with myself.

    The challenges of the first session made me realise that I was not being as present with myself as I had thought, and although it was difficult, I was excited about continuing the course.

    Mindfulness Has Become a Lifestyle

    Having always practised mindfulness alone in the past, it was really useful to have structured guidance from the teacher, and to be given homework assignments to do each week. Even though I may not have always stuck to the homework, having it to come back to as a reference point was invaluable and encouraged me to stick with it, whereas in the past when I’ve practised alone it was all too easy to let long periods of time go by in between meditating or practicing being aware.

    The course has helped me incorporate mindfulness into my daily life, to the point where I would now notice its absence; in the same way that you would notice a difference if you stopped exercising after exercising regularly for a couple of months.

    New habits take time to develop, and I found that the 8-week course gave me the perfect space to develop those new habits in a supportive environment. The process was gentle; there was no pressure to do any of the practices and you could adapt the practices if you needed to in a way to suit you. This relaxed and down-to-earth approach therefore created very little mental resistance in me that sometimes happens when we’re told what to do or how to do it. The focus was on intention and that in each moment we have a fresh opportunity to try again. This really suited me, and made me feel safe and supported.

    Surprising Benefits

    Before the course started, I thought that the only benefit I would get would be a slightly calmer mind. However, the actual benefits are far greater than that, and have taken me by surprise.

    The main difference I have noticed is that I now have the mental strength to make healthier choices. As someone who has struggled with depression and anxiety since childhood, I’ve been told so many times that regular exercise and eating healthily will help, yet depression can make those things seem impossible. Some days it takes all my willpower just to get out of bed and face the day, so I haven’t felt able to develop a regular exercise routine or take the time to prepare healthy meals, even though I’ve tried many, many times throughout the years.

    Having completed the 8-week mindfulness course, I find that my choices are changing in a natural way. I can’t say that it’s been effortless, yet feeling more present in my body and having greater mental clarity enables me to give myself that little push to make choices that nourish my body, rather than deplete it. For example, I’ve always been the kind of person who reaches for comfort food, cigarettes or alcohol to make me feel better in times of stress or upset. However, the mindfulness course has given me the skills to be able to soothe myself without always turning to those unhealthy things, which often didn’t really make me feel better anyway. That’s not to say that I don’t still smoke, drink or eat unhealthy food, but I feel more in control now, and those things have become something to indulge in from time to time, rather than an automatic, mindless coping mechanism. In fact, I’ve never felt so healthy in my life! I now feel like I can give my body the healthy things it needs, like giving a gift to myself.

    I’ve also noticed that I’ve become kinder to myself in other ways. For example, I don’t beat myself up so much for feeling depressed, anxious, angry or upset. I now have a more compassionate space for those feelings within myself.

    Going within and getting to know ourselves better is never an easy journey; it can bring up challenging or uncomfortable feelings sometimes. But I’ve also discovered that it can be very freeing, and has made me feel hopeful about the future, something I’ve rarely ever felt. Being guided through this process sure beats trying to do it alone!

     

    Sign up to a mindfulness course or workshop and begin your journey.

    BOOK COURSE

  • A Mindful Movie Experience: Momo

    ‘Momo’ is a magical film about our fear of losing time. Although it was made in 1986, this subject is still just asrelevant as it was back then. In fact, it’s probably safe to say that Michael Ende (who wrote the novel which the film is based on, as well as ‘The Neverending Story’) couldn’t have guessed that twenty-nine years on his wisdom would be needed now more than ever before. As a society we are obsessed with ‘saving time’.

    Think of the countless apps and technologies which have been designed to help us manage time. We count the minutes that we work, exercise – even meditate! We can instantly communicate with people who live on the other side of the world. We can pop food in a microwave and eat it five minutes later. And yet, who feels that they have more time? If anything, we feel we have less than we ever did. If you do too, then Momo is a must-see film.

    Momo starts off as any typical children’s film would – innocent and sweetly fanciful. We meet the heroine, Momo, when she is discovered hiding away in a hole by the side of the road, on the outskirts of an unnamed Italian city, by a kindly road sweeper. She is quickly accepted into the lively community there, and they build her a home. While the people around her get caught up in anger, doubt and arguments – like we all do – she brings a sense of calm wherever she goes.

    She is the embodiment of mindfulness: compassionate, non-judgemental and perfectly present. Her curious nature brings joy to everyone, and it seems that everything is wonderful… until the Men in Grey arrive.

    momoThis is where the sweet children’s film takes an all-too-grown-up turn. We instantly recognise these sinister Grey Gentlemen from the ‘Timesavings Bank’, who start advising the townspeople on how they could spend their time more efficiently – for how many of us have our own internal Grey Gentlemen? They analyse the time the people spend on sitting with friends or gazing out of the window reflecting on their day, and tell them how they are wasting valuable seconds here, there and everywhere. They are very convincing, and it’s not long before the people start acting differently; they become rushed, agitated, unfriendly. They no longer do things for the enjoyment of it, but for how much money they can make and how much time they think they can save. And this means they no longer have time for the free-spirited Momo. Even the kindly road sweeper says he has to work a late shift, “just this once”…. However, it doesn’t end there. I won’t spoil the film for you, but let’s just say I didn’t call Momo the heroine of the story for no reason!

    Perhaps the most prominent lesson of the film is to take time to appreciate all the little moments of life. Unlike the Grey Gentlemen, who frantically try to ‘save’ time by rushing, Momo notices, and therefore appreciates, everything around her. Many of us have certainly fallen into the trap of thinking that we never have enough time. And yet, practicing mindfulness helps us to see that this simply isn’t true.

    The ‘Three Step Breathing Space’ approach can help us re-centre when we get caught in a mental rush. This works firstly by becoming aware of our experience in the moment; what are our current thoughts, feelings and bodily sensations? Next, we redirect and focus our attention on the physical sensations of breathing. This way we can use the breath as an anchor, bringing us back to the present moment. We’ll probably find that our mind wants to wander, but we can gently keep bringing our focus back to the breath.

    Lastly, we expand our attention to our whole body, feeling the sense of our attention encompassing our whole being. This helps us acknowledge and accept everything that we are experiencing in the moment. By doing this practice regularly, we can notice more and more quickly when our attention is on rushing, rather than appreciating what’s around us. Like Momo, we can start to take more joy in the birds singing in the trees, the sun and the clouds in the sky, or the breeze on our faces. Far from being a ‘waste’ of time, noticing these seemingly small moment are what makes life worthwhile.

    ohannes Schaaf does a wonderful job directing this film, and Radost Bokel plays the part of Momo totally convincingly. The Grey Gentlemen are genuinely creepy, not just because we may recognise their plan to account for every second of every day within our own lives – they’re also pretty creepy to look at! There are also truly heart-touching and insightful moments where the film expresses mindfulness teachings we may already be familiar with, but have probably never seen portrayed in such a creative way. Momo is a special film, and is bound to leave you with a refreshed sense of how time should really be spent.

     

    Start or develop your mindfulness practice with a course, workshop or drop-in session. 

    VIEW CALENDAR