Mindfulness - Starting Out

“Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally”. Jon Kabat-Zinn

This implies that what is experienced, be it for example, the breath, bodily sensation, emotion, thought or event, is acknowledged, without judgement, as it occurs in the field of one’s attention.

The practice of mindfulness at specific times and at intervals throughout the day has been proven to help with amongst others, stress, pain reduction, anxiety and depression. Conscious awareness has also enabled individuals to develop more positive habits and outlooks as they become gradually aware of detrimental, habitual patterns of thought and action.

These are all added benefits, as first and foremost, mindfulness helps you to be fully present in the moment as it is happening right now.

Mindfulness helps to bring about what Thich Nhat Hanh calls “the unity of the body and the mind”. Often the body is here, but the mind is completely somewhere else.

Being lost in thought, caught up in regrets, fears, anger, anxiety, plans or perceptions, prevents you from being fully there for yourself or others. Awareness of what is occurring as it occurs, helps you over a period of time to not identify with feelings, emotions or thoughts as they arise. You begin to realize that you are not the pain you are feeling right now. You are not your anger or your happy feeling. The perceptions you hold onto, often hold you as a victim, and awareness of them, without judgement, loosens their grip.

As the breath is a link between the body and the mind it is a good friend to have when you start your practice.

Whether you practice at a set time every day for a certain number of minutes (5, 10 or 15 mins a session is more than enough to begin with); whether you practice once or twice a day; whether you practice seated in a particular chair with your back straight and your feet on the ground; whether you practice lying down upon waking or before going to sleep or both; whether you stop at brief intervals throughout the day for a few seconds - in all of these instances become aware of each breath as it enters your body and then as it leaves. Don’t worry if the breath is shallow or deep. Simply observe it and then repeat the process. Concentration on the in-breath and the out-breath is your practice. When your mind wanders off, notice it and then return your focus to the breath.

After a while you will begin to notice the length of your in-breaths and your out-breaths and the space of time in-between them. Do so without judgment.

After you become more familiar with this practice, you can extend your awareness to bodily sensations as they are occurring in your body. “Oh, my right knee is paining”. “There is a tingling in my neck”.

As you continue your practice over time, you can then extend your awareness to your emotions and thoughts. “I am livid with so-and-so”. “I have to plan for tomorrow’s meeting”. Observe these but do not engage them. By that I mean, do not allow yourself to get caught up in the emotion or go down the lane the thought is wanting to lead you. Simply, observe, and then return to a conscious awareness of the in and out breath if necessary.

A mindfulness practice helps you to observe yourself looking out at the world and all that living entails. Gradually and as your practice overflows into all you do, you are set free to experience life as it is happening right now and in this moment.

If you are able to set aside just over an hour to watch an excellent video on mindfulness by Jon Kabat-Zinn it can be found here.

There is much being written about mindfulness at the moment. If you would like to follow a blog, Elisha Goldstein’s “Mindfulness - Your Present Moment” is a good place to start.

The #mindfulness Daily has various sections with daily articles on mindfulness.

“You are here” by Thich Nhat Hanh is an excellent little book to read.

For those of you with an academic interest in mindfulness, the website of UCLA is a good one.

Mindfulness, I believe, is one of the major keys to a healthier society. If you have already started on a practice of mindfulness and have a favorite book, blog, website, idea, etc that you would like to share, please do so in the comments section below. Shared resources are an encouragement to those starting out with a mindfulness practice.

Linda in Wonderland

The calendar year was 2012, one hundred and fifty years since Lewis Carroll first began writing “Alice’s Adventures in Wonderland”.  Sitting next to a stream, Alice was still pretty much aware of the fact that even though she sometimes thought she knew who she was, she was also conscious of having changed several times over the years, not to mention since that morning. Bored, she had peeped into her sister’s book, but it had no pictures or conversations. Alice found that weird.

All of a sudden, a white rabbit with iphone in hand, alarm going off rather loudly, attracted Alice’s attention. Following the sound of the alarm playing one of her favorite hits,  Alice ran after him. He passed a digital stream, and as he popped down a rabbit-hole Alice followed him further, only to find herself soon tumbling into what seemed to be a very deep well.

 

Whether the well was very deep, or she fell very slowly, Alice did not know. What she did notice after a while were the symbols on the sides of the well depicting the various portals available to those entering this world of wonder. 

She did not know it yet, but by clicking on a link, the traveler in cyberspace can be transported from one place to another. By downloading an app, the user is offered tools and information unheard of before. 

As she fell, Alice remembered what she had learnt at school that week.  Her teacher, a forward thinking wonderful lady, had introduced her class to mindfulness. Sitting in a circle each morning the children focused on their breathing and the feelings they were experiencing. Alice decided that this was as good a time as ever to put this all into practice, and so, taking a deep breath, she allowed herself to be fully aware of herself, her feelings, her muddled emotions and her surroundings, which were rather strange to say the least.

She felt she must have reached the centre of the earth when she suddenly landed with a thump. She thought she spotted the white rabbit but he soon disappeared out of sight. 

Alice found herself in a room with a little table.  On it lay a tablet. To examine it she picked it up, swiped its screen and squealed with delight at what she found. There were stories with pictures that were interactive when she touched them.  There were conversations going on in real time! There were maps and dictionaries, newspapers and magazines. She could play games and even draw using her finger.

She noticed a camera and a special app and before long was taking pictures of herself which transformed her at once into someone tall, someone short, someone with a huge funny face and then someone all squashed up. She squealed with delight.

Swiping the screen yet again she found an app called Instagram. She realized that she had not landed in the centre of the earth, but was somehow in all places at once, as she watched photos from all over the world appear on her screen in real time. This was truly here2here! People commented on these photos and she noticed that many of the comments said Linda!!!

Linda? She thought her name was Alice! But then anything was possible when time was no longer linear and she felt herself so close to the other and the other felt as she.

To find out more about who she could possibly now be, she clicked on wikipedia to discover that the name Linda might be derived from the same root as the linden tree, with a German and ultimately Celtic root.  The image of the tree is often used to indicate a gentle personality. 

Alice was confused but read on. Linda could come from the “Celt Lindworm”, another variation of the mythical concept know as the ouroboros, the serpent biting its own tail. The ouroboros represents the perpetual cyclic renewal of life. More worlds of wonder were possibly awaiting her, whether she be Alice or Linda or whoever. 

Muchalinda was also the name of a snake-like being who protected the Buddha from the elements after his enlightenment.

The name Linda in Xhosa means “wait” and that perhaps made a little sense. Perhaps if she waited long enough it would all become clear to her.

This was getting curiouser and curiouser, until for now at least, it all suddenly made sense.

Linda was also used in Italian, Spanish and Portuguese to mean beautiful, pretty or cute.  People on Instagram were indicating that they liked a particular photo!!!

Alice looked up and saw the Mad Hatter laughing at her. She was not sure whether time had stopped or it had been transcended. Out of the corner of her eye she saw the Cheshire Cat smiling.

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When starting this website, it was my intention to explore the concept of here2here through word and image and thereby promote a shared vision of diversity within unity. My blog and my presence on twitter are, and share, my explorations through word. To explore here2here through the use of image I have recently entered the world of Instagram.

I often feel like Alice, as a world of everyday happenings, memories and creativity appears on my screen in real time. In the gallery, “Some Instagram Pics”, you can see some of the images I have shared. If of course, you are on Instagram you can see more of these pics there. If not you can follow them here.

The image is a powerful tool and one that I believe can assist in an opening of the heart to compassion. 

 

We live in wonderful times. Wonder is there when we stop to see it. What is more, modern technology is making it possible to share these moments if we so choose.

I end with one such example. On New Year’s Eve, the Burj Khalifa, lit up with fireworks.  Standing on my balcony directly opposite the Burj Khalifa, overwhelmed at one stage by tears, I witnessed an event of beauty. You may not have been with me, but in a sense you are as I share with you a video of the event made possible through moving imagery and the world of youtube. Take a few minutes to step into this wonderland.