MINDFULNESS
THE ART OF BEING
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MINDFULNESS
THE ART OF BEING
Tobias van den Bergh
These days, it seems that
we have become incapable
of doing just one thing at a
time. We often eat while at
the same time watching a
movie or series. We listen
to someone talking while
texting or checking our
phones. We regularly
multitask, wrongfully
thinking that it is the most
effective way to get
through that to-do list.
RESEARCH SAYS:
Regularly practising mindfulness has
shown to increase wellbeing, alleviate
Often, we engage in these stress, lower blood pressure, decrease
behaviours without depression and anxiety, improve
noticing that we concentration and rewire one's brain.
are engaging in these Although mindfulness practice has
numerous possible health benefits,
behaviours. We are on it is not a silver bullet.
autopilot, mindlessly doing It is important to seek professional
things with very little or help if you are struggling or feel
reduced awareness. overwhelmed. Nevertheless,
it is worth trying out!
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WE EAT WITHOUT EATING,
WATCH WITHOUT WATCHING
& LISTEN WITHOUT LISTENING
We often don't realise that our In other words, the aim is not to control
habits, although enjoyable or rewarding, our thoughts or emotions, but rather to
are causing us more harm than good. It become increasingly aware of what is
limits our awareness and thus limits our happening within and around us, without
experience, which could potentially becoming entangled in the thoughts or
increase our experience of stress. feelings our mind spontaneously
For instance, a simple activity such generates. Mindfulness teaches us to
as taking a shower or bath could guide our minds and focus on the present
induce a relaxation response within moment, without judgement. Practising
our bodies, but if you are taking a mindfulness is a deliberate process
shower while constantly thinking of the whereby we actively focus our mind on
tests and assignments coming up or the here-and-now, while being aware of
about something challenging that our surroundings and simply noticing
happened during the day, your body (without trying to change it) where our
won't be relaxing. In fact, it would mind tends to wander and gently guiding
probably induce a stress response. it back to the present moment. To
That's not to say that you should NOT accomplish this, use an anchor such as
think or NOT feel. With mindfulness your breath to guide your mind to the
the aim is not to stop your mind from only moment you’ll ever have,
doing what it is doing. which is the NOW.
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Mindfulness can be defined as:
“Mindfulness means paying attention in a
particular way: on purpose, in the present
moment, and non-judgementally.”
Jon Kabat-Zinn
“A mental state achieved by focusing one's
awareness on the present moment, while
calmly acknowledging and accepting one's
feelings, thoughts, and bodily sensations,
used as a therapeutic technique.”
Oxford Dictionary
"Keeping one’s consciousness alive to the
present reality.”
Thich Nhat Hanh
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basic steps to mindfulness meditation
Find a comfortable place Remember, the goal is to
that is relatively quiet and free constantly and deliberately
of distractions. Sit straight- focus your mind on the task at
backed on a chair or with hand. It is natural for the mind
crossed legs on the floor, to wander. One way to help
resting your hands on your you notice where your mind
lap or cupping them together. wanders to is to remember the
You could set a timer for 10 acronym EMITS – our mind
minutes to indicate the end produces Emotions, Memories,
of the meditation. Images, Thoughts, and/or
Sensations.
Close your eyes and take When your mind
a couple of deep, cleansing wanders, embrace and briefly
breaths. Then, as you breathe consider the emotion,
normally, focus your mind on memory, image, thought or
the experience of breathing. sensation it produced without
You can focus on an aspect of judging it as good or bad. Just
your breath such as the feeling notice and acknowledge
of the air as it moves in through where your mind wandered to
your nostrils and as it flows out (i.e. non-judgementally) and
of your mouth. You may choose gently and compassionately
to focus on the sensation of return your focus to your
your belly rising and falling
with each breath.
breathing. Then expand your
awareness again.
"Mindfulness
When your mind is When your meditation is a way of
anchored by noticing the flow of comes to an end, slowly
your breath, you can slowly
widen your awareness. You may
open your eyes. Notice your
environment – pay attention
befriending ourselves
focus your mind on sounds that to what you see around you,
are close by and sounds that are
further away. You may shift
what you notice without
judging anything as good or
and our experience."
your focus to the different bad. When your mind judges,
sensations you feel in your body simply notice that thought for
or to ideas (i.e. thoughts) that what it is: a thought that
your mind is producing. Do this
while holding an awareness of
happens within you, but it is
NOT you. joh kabat-zinn
the act of breathing.
There are numerous ways to formally and informally practise mindfulness, such as
body-scan meditation, drinking tea mindfully, counting meditation, mindful walking or
simply washing the dishes. the main goal remains to constantly focus your mind on the
present moment, non-judgementally. This is an active process, and the more you practise,
the greater the possible health benefits you could reap. This way, you become more of
a human being than merely a human doing. 44
Resources
WEBSITES
www.yogiapproved.com
www.mindful.org
www.freemindfulness.org
www.pocketmindfulness.com
APPS
Headspace
Stop, breathe and think
Mindfulness App
Happify
Brain.FM
Joyable
Calm
BOOKS
"The Power of Now" by Eckhart Toll
"Feel the fear and do it anyway" by Susan Jeffers
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