Mindfulness is the ability to be fully present with our thoughts, emotions and sensations. To know more about it, contact CCHC at (703) 878-3290.

1. On Cultivating Mindfulness:
Living Life Moment to Moment

2. Although we may be physically present in a given
situation, it is possible to do many things in a
“mindless” state. For instance, how many times have
you driven home on autopilot, feeling like you have
little recollection of the actual journey home? Or
responded to a loved one impatiently or in haste,
without putting much thought into the words we use?
It happens to everyone, and understandably so. Most
of us are busy, and constantly feeling the demands of
day-to-day life. It’s easy for our mind to wander,
following threads into the past or focusing on the
future, causing us to miss what might be right in front
of us. Luckily, there is a way to reduce our tendency to
function on autopilot – it’s called mindfulness.

3. The idea of mindfulness has become increasingly
popular in the Western world – it’s difficult to find
someone who’s never heard of it. For many, the word
“mindfulness” conjures up images of serene, happy
people sitting cross-legged on a yoga mat. However, the
truth is that mindfulness in practice can often be
messy, frustrating, and even overwhelming – especially
at the beginning of our journey with it. When we slow
down and hone in on our moment by moment
experience, it’s possibly to uncover sensations or
experiences we would rather not notice.

4. It has happened to me on a number of occasions. On
the other hand, mindfulness is wonderful in that it can
be practiced anywhere, by anyone, and has
demonstrated benefits in a variety of areas, including
stress management, reducing anxiety and helping us
cope with pain, to name a few (Brown & Ryan, 2003).
Regular mindfulness practice has also been associated
with positive changes in brain and immune system
functioning (Davidson, Kabat-Zinn, Schumacher,
Rosenkranz, Muller, Santorelli, Urbanowski, Harrington,
Bonus & Sheridan, 2003).

5. But what exactly is mindfulness? Essentially, it is a state
of conscious awareness. Mindfulness is the ability to be
fully present with our thoughts, emotions and
sensations as they arise while not being reactive to
them. Jon Kabat-Zinn defines mindfulness as “paying
attention in a particular way: on purpose, in the
present moment, and nonjudgmentally.”

6. In graduate school, I took a course on mindfulness in
which I got into the habit of doing daily meditations.
This morning as I sat on my cushion, I noticed tension
in my shoulders as I thought about all I had to do today,
but I also noticed excitement about what this day
would bring. I noticed a lot of emotions associated with
expectations I needed to meet, but also fears about
failing to meet those expectations I’ve set for myself.
Our emerging thoughts and feelings have a natural ebb
and flow to them, some pleasant, some less so, but all
equally a part of the web of experience.

7. In practice, mindfulness can take on many forms. For
instance, it can refer to the use of guided meditations
that instruct you to focus on your breath or some sort
of visual, or it could involve music that allows you to
clear your mind for a few minutes. Some people find
that they prefer to practice silent mindfulness
meditation. Others practice mindfulness during daily
activities – such as focusing on the thoughts and
sensations that arise for you while you do a routine
task, like eating, washing the dishes, or walking the
dog.

8. There isn’t a “right” way to be mindful. In other words,
there isn’t some ultimate “goal” we are trying to
achieve or a destination we are heading toward –
mindfulness is more about cultivating a deeper
awareness and presence in our lives. It allows us to
become friends with our inner worlds.

9. So, mindfulness isn’t about changing our experience
itself, but rather to change the relationship we have
with our experience. Regardless of whether certain
thoughts or feelings never “go away” or change, if we
can be present with those experiences with
compassion and acceptance, the effect they have on us
will shift and they will no longer grip us.

10. If you or someone you know is interested in learning
more about mindfulness and its applications to
everyday life, contact us to learn more about our
mindfulness services.