How to Not Circle the Drain: Keeping it Together in the 21st Century

Mindfulness Made Simple

Breaking the Chains of the Collective Somnambulism

What does it mean to be mindful?  The term mindfulness is not only everywhere in the psychology world, it has mainstreamed into many different platforms, including medicine, technology, and business. The modern mindfulness practices are generally considered to be drawn mainly but not solely from Buddhism, and many religions and philosophies espouse some version of it.  It has become increasingly secularized, and it is evolving and growing quite rapidly.  I do not profess to be a mindfulness expert, but I have integrated it into my professional practice to the best of my ability.  I like to think of the concept of mindfulness as a "grounding technique," one that pulls us back to center when we are experiencing our own version of time travel, whether it be replaying the past, obsessing about the future, or spacing out in a way that becomes excessive. 

Mindfulness means to be in the present moment, aware of it and you in it, as it is happening.  The first step is to observe.  When I first introduce the concept to my clients I instruct them to "do what you do while you are doing it."  That may seem initially ridiculous, until you try it and see how often mind and body are not in sync.  I provide an example of waking up in the morning.  Eyes open, and you just punched the time clock at the thought factory! 

It can be helpful to label what you are doing, for example:  "Waking up now.  Walking to the kitchen.  Making the coffee now.  Holding the cup.  Having disastrous thoughts about my job.  Wishing it were Friday.  Drinking the coffee."  I wish I could provide a more inspiring example, but it helps to keep it real! 

The labeling can transport you directly into a relationship with the present moment, a relationship that we often dodge as part of our human nature.  Freud coined the term "the pleasure principle" to describe our human tendency to chase pleasure and avoid pain.  This is not a new concept in the history of the world, Freud's description may easily resonate with those of us who live in post-modern industrialized societies.  Buddhism, yoga, and many other spiritual paths, practices, and philosophies deal deeply with addressing grasping and attachment to sensation, things, people, etc.  it is most definitely the higher moments and good stuff that we want to mummify and keep from changing, and obviously the unpleasant and painful that we want to extinguish as soon as possible.  Mindfulness can assist us in observing the ways that we all fight or deny our present reality and assist us in cultivating a well-being that is not in thrall to external circumstances. Mindfulness is a vehicle to experience and awaken to the totality of experience in life, as it continues to change, evolve, and just be what it is, nothing more and nothing less. 

Being in a state of alert awareness within the present moment is an evidence-based strategy validated by scientific research to promote greater health, well-being, and constructive interactions with others.  Acceptance of ourselves and the conditions of our lives as they are through focused attention can set the stage for more informed decision making and related actions.  We must be well acquainted with both our interior and exterior "terrains" in order to be a constructive participant in the process of choosing how we would like to relate to ourselves, others, and our environment.  If we pay attention to this moment, it will inform and influence the next moment, and the next.

Jon Kabat-Zinn, founder of the Mindfulness-Based Stress Reduction program of the Stress Reduction Clinic at the University of Massachusetts Medical Center is a pioneer of bringing mindfulness practice to the United States.  He states the following In the Introduction to the Second Edition of his book Full Catastrophe Living:

"Over the years I have increasingly come to realize that mindfulness is essentially about relationality - in other words, how we are in relationship to everything, including our own minds and bodies, our thoughts and emotions, our past and what transpired to bring us, still breathing, into this moment - and how we can learn to live our way into every aspect of life with integrity, with kindness towards ourselves and others, and with wisdom.  This is not easy.  In fact, it is about the hardest work in the world.  It is difficult and messy at times, just as life is difficult and messy.  But stop for a moment and reflect on the alternative.  What are the implications of not fully embracing and inhabiting the life that is yours to live in the only moment that you ever get to experience it?  How much loss and grief and suffering might there be in that?"

  A byproduct of mindfulness practice can be to build our sense of equanimity, of being less emotionally and psychologically reactive to the ever-changing circumstances and conditions of our lives.  Our modern human brains and nervous systems have been bombarded with more and varied stimuli than ever before in the history of man.  Mindfulness techniques assist us in focusing on what is in front of us in the moment, what we are experiencing, thinking, feeling, and doing, as we are doing it.  Mindfulness practice may function as an antidote to our modern wired and hyper-connected world.  We do not have to mindlessly ping from one device, activity, or distraction to another.  We can live with intention and attention along with our technologies and devices. Mindfulness is inclusive and may assist us with considering what we are doing in an intentional way rather than functioning on modern auto-pilot.

One can elect to delve deep into the concept of mindfulness in varied realms such as psychology, philosophy, neuroscience, comparative religion, and spiritual practice, but this is not requisite to experience the benefits.  An equally valuable approach is to just break it down to the really basic practice of attending to the present moment with alert and compassionate awareness, and being able to answer "present" in the roll call of daily living.

Test Drive:  Why not start to practice, with taking a shower?  Why?  Because I know that you are spacing out when you are doing it!  Link your mind and your body.  Label your actions while you are bathing.   Try to think about the water, the sensation of the water on your body, the temperature, the products you are using, etc.  When your attention wanders, gently redirect yourself back to participation in the present moment, by noticing your environment and what you are doing with all of your senses. 

If you are like most twenty-first century humans, you will find this a tad tedious and boring.  This is to be expected.  We are habituated to over-stimulation of the senses and sometimes assaulting our own senses by design!  if we want to address our collective modern malady of "not enough, never enough," this is a promising place to start.  Check it out, can the present moment be enough, just as it is?  Mindfulness is a practice of inclusive acceptance, of tuning in, with an attitude of objectivity, receptivity and non-judgment.  It is an exercise in observing things as they are, without embellishment. 

Test drive:  Throughout the day, stop, take a breath, and go mindful.  How are your senses engaging with the environment?  What are you hearing, smelling, feeling, thinking, touching, doing? If you are sitting, feel your body weight as it eases down into your chair.  If you are standing, feel the ground beneath your feet.  Become aware of any sounds in the environment.  Notice any scent around you.  What are you seeing?  What objects surround you?  Observe any bodily sensations, your stomach may be growling, you may feel hot or cold. Drop in to the present moment in all it's fullness.  Let go of any opinions or judgments that may arise.  Be gentle in the process.  Break it down and label your breathing.  Inhaling now, exhaling now.  Just being for a moment, not doing, not trying to make something happen or get anywhere.

Paying attention to the moment takes practice and is a skill that can be learned like any other.   A spirit of curiosity and receptivity is helpful in the process.  You are truly a microcosm of the macrocosm of this universe, and it can be very interesting to engage with phenomenal "reality" in this way.  Remember to be gentle with yourself in the application of mindfulness techniques, let it go and let it be, and just notice it all.  The theory is simple, the implementation is the challenge.  Give yourself credit for your efforts, it is not easy to swim against the cultural tide of mania, busyness, and constant plug-in to sense stimulation!