Mindfulness Based Stress Reduction
Mindfulness Based Stress Beating Tips #1
To reduce stress through the practice of mindfulness takes a certain level of commitment. It is fairly simple to understand the concept of paying attention moment by moment but because it involves doing things in a new way there is a level of patience needed to get through the beginning phase of practice. In our “instant” culture this can certainly be a challenge at times. Rest assured though, that regular practice will ultimately create positive change.
Mindfulness Based Stress Beating Tips #2
There are two kinds of mindfulness practice. One kind is the meditation practice which uses the core practice of paying attention moment by moment without judging our breath, bodies, thoughts, emotions, beliefs and attitudes. It involves going inward with silence and stillness in order to fully experience these things. The second practice is mindfulness in everyday life which is bringing that moment to moment awareness to our experiences outside of the meditation practice. Mindful eating, walking communicating, exercising, brushing teeth etc…..all activity becomes part of mindfulness in everyday life. Although the emphasis is traditionally placed on the meditation practice, the everyday/informal practice is just as important. In fact, both are needed to maintain balance in life.
Mindfulness Based Stress Beating Tips #3
The purpose of mindfulness is to allow us to break the stress cycle and begin healing from within. Stress causes us to disconnect from the present moment. Disconnecting is a natural protective coping mechanism that ends up getting stuck in us through chronic stress. Paying attention mindfully is the beginning point of this healing experience and reverses being stuck in stress/fight or flight. The process can be summed up with this sequence: 1. Mindful Attention, 2. Connection, 3. Communication, 4. Regulation, 5. Order, 6.Ease. The reverse sequence is what makes us sick on many levels. That sequence is: 1. Disattention, 2. Disconnection, 3. Discommunication, 4. Disregulation, 5. Disorder, 6. Disease.
Mindfulness Based Stress Beating Tips #4
There are certain qualities that characterize the mindful experience. 1. Non striving allows the experience to come to us rather than trying to force it. Allowing ourselves to fully experience everything without filtering out unwanted experiences is the core of the practice. Trying to force it simply takes us out of the moment. 2. Non judging is a quality that comes with practice and is facilitated by simply noticing judgment without trying to change it. 3. Letting go is another core quality and is what allows you to stay in the moment. Practice letting go of the past and the future and you will find yourself in the present moment. 4. Sense of humor is another quality that comes with present moment experience and is fun to develop and watch unfold. Other qualities that you may notice unfolding in the present moment are compassion, kindness, love, appreciation, forgiveness, gratitude and ease.
Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom. You don’t have to be swept away by your feeling. You can respond with wisdom and kindness rather than habit and reactivity.
~ Bhante Henepola Gunaratana
When we let go of wanting something else to happen in this moment, we are taking a profound step toward being able to encounter what is here now. If we hope to go anywhere or develop ourselves in any way, we can only step from where we are standing. If we don’t really know where we are standing—a knowing that comes directly from the cultivation of mindfulness—we may only go in circles, for all our efforts and expectations. So, in meditation practice, the best way to get somewhere is to let go of trying to get anywhere at all.
~ Jon Kabat-Zinn
If we practice mindfulness, we always have a place to be when we are afraid.
~ Thich Nhat Hanh