Mindfulness 101
Mindfulness is the psychological technique, process and practice of bringing complete and non-judgmental attention to one’s present experience.
Meditation is a mindfulness practice, accessible in many forms
Concentration meditation, the foundation for all other forms of meditation, teaches how to focus the mind. Heart-centered meditation involves bringing that focus to the energy center in the middle of the chest. Mindfulness meditation encourages objective focus on negative thoughts. Transcendental meditation uses repetition of a mantra — a word, phrase, or sound. Moving forms of meditation – combining physical exercise with breathing and focus – include Yoga, Tai chi, Qigong, and Walking Meditation (breathing in time with your footsteps). These are merely a few forms of meditation.
Meditation can help us focus and experience ‘quiet mind’
With more focus and the ability to quiet the mind, we’re able to be more fully present. Life is more worthwhile when we’re more present and aware of:
the internal parts of ourselves and the synergy of those parts
the interplay between our internal and external environment
our work and leisure activities, and the balance between them
our connections with others – friends, family, neighbors and community members
our connection with plants, animals and Nature
our connection with what we cannot see
Intuitively, cultures and peoples have sensed, taught, and lived by the significance of becoming more fully present. There is a diverse history of utilizing prayer and contemplation to attain healing and wisdom found within the fields of philosophy, religion, and psychology.
Science and modern medicine are catching up with intuitive ancient wisdom. The study of neuroscience through functional magnetic resonance imaging (fMRI) produces activation maps showing which parts of the brain are involved when a person is introduced to various stimuli. Brain studies are proving the many healthy effects of meditation. The following tips do not focus on the physical benefits of meditation (such as lowered blood pressure) - though there are many.
4 Mindfulness Tips:
Mindful Tip # 1. 10-15 minutes/day for 8-weeks of Mindfulness practice can change the brain from its natural tendency toward reactivity to making more sound decisions when experiencing difficult situations or emotions.
Here’s why:
The Brain at Rest is Busy and Hard-Wired for Survival
Neurologist Marcus Raichle discovered that when we are not involved in a goal-directed task, the brain ‘at rest’ is paradoxically more active. Kelly McGonigal, PhD surmises that this co-activated mental space is an amalgamation of commentary, time traveling, self-referential processing, and social cognition. The brain’s Default Network (when ‘at rest’) is not only busy, it also has a naturally built-in bias toward seeing things negatively. There is an evolutionary basis to this, in that seeing what was not safe in our environment helped us to survive. The brain, it seems, has a hard-wired orientation to dissatisfaction and distractions – a focus on the most difficult – worst – things that have happened. The brain is busy, has a negative bias, and is hard-wired for survival.
Survival Mode Reactions
The problem with evolution being a (thousands-of-years) slow process is that our brain hasn't evolved to modern life. In modern life, most people do not need to exist in survival mode, though the brain doesn’t seem to know that. The brain interprets a perceived threat – often an imagined potential danger – as a life or death situation, and reacts as such. This is possibly why people of all ages react so strongly to a facial reaction, a difference of opinion, an argument, a break-up – even internal chatter. When there's a difficult thought or situation and difficult emotions arise, we're kicked into thinking (consciously or unconsciously) that, ultimately, we may die (as a result of this thought, situation, emotion). We hear (internally or externally) a ‘slight’ and essentially are kicked into survival mode. Some people react to this perceived threat by attacking outwardly (from blaming to homicide), some react inwardly (from negative self-talk to suicide). Both responses are reactions initiated by a triggered survival instinct and response in the brain.
A Minimum of 20-minutes to Calm Down
To add fuel to the fire… when kicked into survival mode (when it’s emotionally stormy), after initiating a change in the climate (such as leaving the situation, walking, etc.), it takes 20 minutes to reset the neural network. And, without some initiating change agent, it takes even longer than 20 minutes to ‘calm down’. So… once in a heightened emotional state – that feels like life or death and initiates survival mode action – it takes a minimum of 20 minutes before there’s full access to rational thinking. This may explain irrational behavior and acts of violence, homicide and suicide.
Not in Control
The frontal lobe (or cortex) houses ‘executive functions’ such as the ability to differentiate, creative thinking and problem solving. Without access to our ‘thinking brain’, we cannot conceive of, let alone make best-case choices. Without access to our thinking brain, we're not in control; we re-act; we do not choose how best to respond.
Counter-acting the Default Network
Mindfulness activities (like meditation) create new brain cells. This new neuro-network has the ability to counter-act the default network. With practice quieting the mind – becoming present – we are able to move from a default network to a Present-Centered Network.
…by Developing The Observer
This Present-Centered Network houses an observer – with the ability to ‘pause’ and ‘retrieve’. It helps us to step back and observe when we're heading toward survival mind. With practice, we learn to circumvent the process – to avoid being kicked into survival mode. This new area of the brain can also act like a Retriever, who observes that we've been kicked into survival mind, pulls the (more whole) Self out of that part of the brain, and brings that Self into the frontal cortex (in less than 20 minutes).
…with Frequent Practice
The area housing these new observer brain cells does not naturally exist. This new neuro-network is built by practicing mindfulness activities. In one case study, while a guru sat in meditation, the MRI detected more and more of this area of the brain lighting up, and the area remained lit up well after that particular meditation/ sit had stopped. With frequent meditation practice, a new area of the brain is created and remains activated after the ‘sit’ is done. Over a lifetime, we are not changing the brain’s evolution; evolution takes thousands of years. We are, however, creating an adaptation that helps us better navigate survival-mode-brain and counter reactivity.
Mindful Activities
Focusing on one thing at a time helps build a Present-Centered Network. If you choose to pay full attention to cooking, to eating, to cleaning, to walking, to showering, to driving, to children – any activity of daily living, for 10-15 minutes a day, every day, for 8-weeks, you will build a new neuro-network in your brain.
Mindful Tip # 2. It takes 18-20 minutes of meditation practice (sitting in focused stillness) for the brain to ‘let down’ into ‘quiet mind’.
That’s why 20-minutes is often the (minimum) recommended time period to ‘sit’ for meditation. During this 20-minute period, the mind wanders about.
The goal is not to have a quiet mind for 20-minutes. The goal is to accept that the mind wanders, be patient with the process, and wait for the mind to drop into a quieter, more peaceful state. The overall goal here is to get better acquainted with and remember the state of inner peace - and visit it whenever possible.
Meditation is a practice. There is no perfection and no end; there’s only more practice. The process and outcome are not the same every time a person sits to meditate. The more consistent practices are, though, the better outcome you will have.
Mindful Tip # 3: Spending time observing the brain going in and out of focus strengthens the FOCUS ‘muscle’.
Remember, the mind is naturally busy, even when resting. It will take time and effort to move the brain from its busy default network to a quieter Present-Centered Network. With Mindfulness practice, we are creating new brain cells and building a new neuro-network system. The process is a mental workout, not unlike working a muscle during a physical workout. It takes time and consistency to build physical muscle. It also takes time and consistency to build mental muscle.
Sit in meditation with a designated focus (such as the breath, a vision, a mantra). Notice when the mind has (naturally) wandered from that focus. Then, gently & kindly bring the mind back to your chosen point of focus.
In practicing this consistently, we are strengthening mental muscle – building a new neuro-network system – and moving the brain from busy default network to Present-Centered network.
Mindful Tip # 4: Sitting still and remaining focused on thoughts, images, feelings, & body sensations increases Self-CONTROL and ACCEPTANCE.
When we become conscious, we gain more control of our actions.
You may find yourself acting in destructive ways, such as speeding in the car - without consciously realizing the reason why you’re doing it. In this example (speeding), you can’t close your eyes and sit in meditation. A Mindful activity you could do, though, is to explore what’s happening at your core (psyche) level, and (hopefully) re-frame your belief system to better align with your higher values.
For example, you catch yourself speeding and engage in the following inner dialogue…
What is the initial trigger? The car behind me is tailgating or trying to pass me. What thought does the trigger bring up? I think the driver wants to prove they’re more powerful than I am. What is the belief system causing that thought? I believe that tail-gators are selfish. What emotion(s) rise as a result of that thought and belief system? I feel controlled, frustrated, frightened, or angry. What actions does this cause? I sped up.
Now, explore different answers…
Why else could this driver be tailgating or trying to pass me? They’re trying to read my bumper sticker/ they’re running late. What thought does this bring up? That’s cute/ they’re trying to make up for lost time by speeding. What belief system am I operating from now? I’m cool for having an attractive bumper sticker/ people are stressed when they’re late. What emotion(s) am I feeling? Pride/ empathy. What action can I take? Wave and smile at them/ let them pass.
Now, explore the different views of Self you have, how you want to view yourself now, and which action you’d prefer to take…
Which stream of thought and which action leaves me feeling more whole and good about myself?
Non-judgmental self-exploration can help create new patterns and new outcomes.
Enjoy your Mindfulness practices! Namaste.
