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“Mindfulness is readily available to anyone willing to give up the illusion of knowing.” ~Dr. Ellen Langer, Ph.D
Today, I came across this article on the Forbes website. It’s about the benefits of controlled breathing, which is what we’ve been talking about.
Thoughts on Thoughts, Breathing, Puppies and Reflections…
Let’s talk about Mindful Stillness, or Meditation. This isnt anything mystical. Mindfulness is nothing more than a quiet focus on the immediate. It can be listening, walking, even driving (especially driving, because that’s a really good time to be mindful), but for this chat, we’ll talk about breathing.
Breathing is, for most people, the easiest introduction to Mindfulness. I was introduced to controlled breathing (which is the same thing) in the 1970s, through a yoga instructor. It was easy to do, and could be done anywhere that breathing was allowed. Most often, I do it with closed eyes, but that isnt really necessary. The idea is to bring attention to the breath, deepening and slowing, until the body can voluntarily relax. I found that controlled breathing (read Mindful) was the quickest way to reset in stressful situations.
To begin, though, it was on the floor in my living room. Sitting or lying isnt important. The thing is to concentrate on your breath. As I said, I usually go with closed eyes, feeling the air move into my body, then out. In slowly through the nostrils, counting to four. Then out through the mouth, counting to six. Not blowing hard, but pushing it out naturally. “Good air in. Bad air out.”
“But Don, I cant focus like that. My mind wanders.” Dealing with rogue thoughts is simple, but can require some practice. You first need to understand that thoughts are just thoughts. They have no power…at all. Everything lies in our response, and that’s where I’m going.
Before you begin your Mindfulness session, set a pen and paper at your side, within easy reach. I’ll explain in a minute.
Now, get comfortable. It can be in a chair or on the floor, sitting or prone. Just dont get so comfortable that you’ll fall asleep. Breath in and out, as I described above. Do this six or seven times. Once you’re comfortable with the slow, deep breathing, begin to notice what’s happening in your body. You may hear sounds, or feel little twinges and tingles. Consciously let your body relax. Dont feel bad if it doesnt happen, at first. Mindfulness is, after all, a practice.
While you’re doing these things, your mind will take off. Like a puppy with a ball, that wants to play, it will throw up ideas and memories. At these times, you’ll be tempted to grab one of those thoughts and give it your attention. You’ll begin to develop an idea, or to relive a memory. Plans or emotions will arise and you will drift away from your original purpose. That’s natural, and nothing to worry about. This is about the process, not some kind of result. Return your focus to breathing.
Memories can be powerful distractions, if we let them. Given the chance, they can send us down emotional rivers and carry us off. Again, it’s natural. Memories are like reflections in a window. They show us vivid, familiar scenes, but nothing is really there. In those moments, you hold the power. Just remind yourself that it’s only a thought, and like a window image, there’s nothing behind it. Set it aside, then return your focus to breathing.
If something comes up that needs attention, reach for the pen and paper. Jot it down and say to the thought, “I see you, and I’ll get back to you soon.” Then, return your focus to your breathing.
There are a million videos about this on YouTube, so I wont be making one. Still, I’d like to hear from you if you find this helpful.
Thank you for liking, sharing and commenting.
~Enjoy the Life you’re living.
My days are good days, bringing me a peace that I have never known. I wake long before the sun breaks the horizon. My phone begins to play the first of my wake up tunes. Ten minutes. That’s the time I take to begin. Lying quietly, I reflect on the blessing of this moment. I am in a beautiful place, and I am warm. When I climb out of this bed, cold air will greet me, unless I have turned on the little heater that sits beside me. I will dress, relieve my inner pressure, remove the coverings from the windows and stow them. If weather permits, I wont hurry. Stars dot the sky as I move through my brief morning routine. Often as not, the moon follows me as I drive the mile and a half to work.
This is my ritual. Each task is a part, and I keep my mind there. Turning the ignition key, I smile and say, “Good morning, Maggie!”
Acting Mindfully is to focus on the experience of doing a thing. In this country, we place so much emphasis on results, that we often dont take time to grok what we’re doing. Is this true in your life? Do you get frustrated while doing something that you’re supposed to enjoy? Maybe you’re focused on the result, instead of the process.
When you hear yourself saying, “Ugh! This stupid thing wont ____________!”, the reply might be, “Yes, it will. Relax. Refocus, and try it again.” Take a few breaths, maybe walk away for a while, and return your attention to the process. Most of the time, letting the thing flow is better than pushing it. When it turns out well, that’s a bonus. Other times, well, you’ve still enjoyed doing that thing.
Learning to Be…
November 7, 2017
My youngest years were spent in Oklahoma, in the 1960s. At the time, Tulsa was the Oil Capital of the World, and things were booming. Outside the city, though, in the rural areas where my grandparents lived, it was rustic. Homes were heated with wood, or small gas heaters. Some even had gas lights. Phones were on party lines, many toilets were still detached (read Outhouse), and dogs, cats, and kids were allowed to run free in nearby woods. It was in those woods that I began to learn mindfulness, and/or meditation.
Although we didnt call it anything, it wasnt unusual to climb up on a big rock, or into a tree, or just sit by a little pond, and Be. We didnt have deadlines, apart from being back to the house for supper. Following deer trails or making new ones with my cousins, I learned to be aware of things around me. A rustle of leaves, or shadow moving across the path. Seeing and hearing hidden things became second nature.
One of these paths crossed a tiny stream, at the place where it fell a few inches into a miniature pool. I liked to sit quietly, listen to the sounds of the forest, watch clouds, or sunlight on the ripples. There were trees for shade, and several good sized stones to sit on, with feet in the water, which was clear and cool.
In that little pool lived a fish. I dont know if it was the only one, but I only ever saw one at a time. I assume that it had stayed in the pool until it grew too big to swim out. The first time I saw it, I’d followed the path and stopped at the pool for a rest. On this particular day, sitting cross-legged at the edge, I saw a flicker beneath a stone that jutted out, on the other side. Looking closer into the sun-tinted water, I saw the the movement of fins and gills. Slowly, as I gazed, the fish’s form was revealed. From then on, whenever I passed that way, I would look for it. Sometimes I was rewarded with a glimpse, sometimes not.
One of the basic tenets of mindfulness is to become aware of what’s happening around you, in this moment. As you do, you will discover a lot of things that you didnt know were there. I dont know how many times I’d sat by that pool, before I saw the fish. Of course, at the time, I was just being a kid, enjoying a summer afternoon in the Oklahoma woods. Who knew that I was actually being mindful?
Next time, I’ll talk about breathing. In the meanwhile,
~Enjoy the Life you’re living.
November 5, 2017
Mindfulness is how I’ve lived my life since I can remember, though I used no word for it. It hadnt occurred to me that other people didnt, or that we might have reached a point when people dont know how to live this way. Over the past few months, I’ve noticed that word, Mindfulness, turning up everywhere – bookstores, grocery stores. YouTube. Evidently, we have, in fact, reached such a point.
While I have to admit to a certain amount of surprise, the truth is, it shouldnt be surprising, at all. Contemporary lives are filled with so much technology and activity, that some of us have never learned how to be Present.
After some consideration, I’ve decided to devote a page to Mindfulness. I’ll also make some videos on the subject, for later release. (Dont look for a book anytime soon.)
In short, Live Mindfully, and Enjoy the Life you’re living.
Forbes article, “How Breathing Calms Your Brain…etc. – December 3, 2017
Thoughts on Thoughts, Breathing, Puppies and Reflections – November 28, 2017
Acting Mindfully – November 22, 2017
Learning to Be – November 7, 2017
Mindful – November 5, 2017