Practising Mindfulness

Category: Meditation & Mindfulness

  • Fear that You Cannot Feel

    Fear that we cannot feel shows itself in other ways. This is another reason why awareness is so important. Here, I’m talking about an awareness of how the fear we cannot feel, manifests itself.

    It’s my understanding that a lifetime of low level, free-floating anxiety, can lead to all manner of health issues. As such, the sooner we recognise it, the better.

    Where does this anxiety originate?

    When our survival is threatened the body responds by releasing certain hormones. Constant, heightened levels of these hormones is not a natural state of affairs, and will cause damage. There may have been times during our developmental years where we felt extreme levels of stress and fear. The consequences of this can follow us all through our lives, and if remain unchecked, result in illness.

    We’re instantly empowered when we understand how the mind will seek other solutions rather than deal with the real issue

    We are frightened of fear itself. We are often reluctant to address the root issues and where they lie. Because of this we take pain killers, we continue with a lifestyle that is damaging, and we spend time hoping that someone else will look after us, and simply take our problems and pain away. No one can do this for us. We can only be shown the solutions; it is then up to us to become actively involved with applying them to ourselves.

    Fear can stop us from asking the all important question: what is the root to this problem?

    One of the consequences of mediation is the surfacing of previously unfelt fear. This is the reason some will warn you against meditation. Perhaps these people are fearful themselves. When we meditate, on a regular basis, we become more mindful (aware). This challenging awareness could save our lives. Have you thought about that?

    Learn to Meditate

  • Choppy Seas

    Standing on the shore we might become fearful of going in and it’s not until we’re in do we become one with the water

    Think of how the wind causes the sea to become choppy. Think of the energy needed to churn up the water. Would the sea be healthy and as interesting as it is if it was always flat calm? Of course not. If it wasn’t for the tides and the wind the oceans would be stagnant and lifeless. Flat calm all the time is of no value to anyone.

    Can we think of everything in the same way?

    I believe we can. There are periods of upset before the calm and the calm once again gives way to upset. The movement of energy dictates that. A human mind is no different, and a mind that has become unmoving and stuck, may experience a sudden stroke or develop some degenerative disease. There must be movement, nature dictates that. If you look long enough you will see the importance of movement and change and how it enhances life. If you look for too long chaos will force your hand.

    There are those who believe in the need to destroy before building. You can’t make an omelet without breaking a few eggs, and all that

    There is some truth here. Destroying what holds us back would be a positive way of looking at this. Constant chaos without any periods of stability can hold us back. Can we destroy chaos? Yes, because chaos is an extreme, and is caused through standing looking at the waves for far too long. Walk forward and jump in, provided you can swim, that is.

    Train your mind, learn to be mindful

  • A Great Device for Helping with your Mindfulness Training

    A physical reminder of what exactly you’re supposed to be doing works wonders

    I am a bit of a G-Shock fan and do have a small collection. And as a result of trying out several types of vibrating watches, I’ve come to the conclusion, that the Casio G-Shock GBX-100, is the best at helping with my mindfulness training.

    With the GBX being a smart watch you can link it up to the Casio ‘G-Shock Move’ app and alter all kinds of setting

    You can obviously set alarms and keep the time accurate and this watch also has a useful tide graph that tells you the high and low tide times on any coast line you might choose (I’m a keen open water swimmer so like to know what the tide is doing near me). More than anything though, this watch has a training program that counts down time intervals, with a gentle vibration between each one. As you can see from the image above I currently have this watch set to five minute intervals. After each five minutes, the watch vibrates once and allows the wearer to know when each interval has passed. I find meditating for a total of twenty five minutes each day is sufficient for me. The final alert is more sustained so it’s clear when time is up.

    Mindfulness training never stops being a challenge for some so we must use anything that helps

    The physical vibration every five minutes is very powerful at bringing my mind back to my point of focus. Sometimes, I’m so distracted, that the moment I sit and close my eyes, my mind is off and running like a wild racehorse. I actually forget the reason I’m sitting with my legs crossed on a meditation cushion! The physicality of the vibration reminds me of my purpose so I can then bring my attention back to my chosen point of focus. I get on with my practice and improve my mental fitness.

    If you would like to purchase one of these watches they can be found here (UK) or if you’re on a budget and like my NATO strap conversions (I also include the original strap) and would like help setting up your watch I might – from time to time – have one for sale on my ebay site here! (worldwide delivery). I’ve converted all my GBX-100’s to take NATO straps as I find them much more comfortable than the original.

  • Focus on the Positive

    Your point of focus becomes your reality

    For the very reason it’s an obvious thing to say we can easily become blind to the fact. We must remind ourselves that the unconscious mind is constantly drawn to what it believes and doesn’t question whether our viewpoint is healthy or not.

    You might believe that human behaviour is crazy, perhaps some of it is, even so, what we must be very cautious of, is the tendency for the mind to generalise

    Because of this unconscious tendency to generalise beliefs (all humans are crazy) the mind will constantly draw us into finding confirmation of this. Watching the news is an example. The majority of what we see on the news is evidence of crazy behaviour. In order to steer the mind into a more positive viewpoint, we must become actively involved, in controlling what we expose ourselves to. In addition to this, we must actively remind ourselves of the mechanism of mind (hence this post) and how this awareness can improve the quality of our lives.

    Under no circumstances are all humans crazy. What humans are is gameplayers. As I heard recently: “It’s all a game and the point of it is seeing how long you’re able to remain on the board.”

    Staying on the board, for as long as possible, involves looking after your mind and body. Mental fitness is achieved through training the mind to remain present (as much as possible) and remaining aware of the tendency for the mind to be drawn toward generalised beliefs. If these beliefs are useful, up to date, and positive, all is well. The elimination of negative believes firstly involves the process of becoming aware of them.

    Remind yourself to look toward the beauty and love that’s there, provided you’re aware.

  • From Turmoil to Stillness (limitless potential)

    There’s a torrid restlessness driven by a longing that must be satisfied. The driving, to fulfill what the heart believes, is so overwhelming, that nothing can stop its progress. Only once you hold the potential in your hands will you ever calm the torment of a restless mind

    We’re all longing for something aren’t we? And how many of us actually know what it is we seek? Perhaps, like most, there’s a driving that comes from deep within that can’t be defined. We don’t understand this desire, we just blindly pursue it. We’re restless until all the pieces are in place. And yet what are the pieces? What is it we want?

    Even though we’re unable to define this longing within us; unable to see the end goal, we keep on striving for it

    It’s like the new born child who doesn’t understand hunger but just knows there’s something required. In order to survive the baby senses their needs. The methods used to gain these requirements is to appeal to its carer. The appeal is formed through crying and wriggling – to display restlessness – until soothed and provided for. Why should our minds now be any different? As long as we believe there is a requirement for our survival, that’s not being met, we will feel the very same torment and restlessness, experienced by the child.

    And what of us who’re unable to find this requirement? That, I would suggest, is most of us. There is no satisfying a restless mind that doesn’t understand what it seeks, and so stop your pretense. Instead, own up, to your incompleteness

    If patience is a gentle appreciation of potential, perhaps the turmoil will cease, when everything is in place. Perhaps, once the egg has been laid, the waiting is made bearable through the potential that grows within it.

    When you sit and meditate, seek the understanding of how it is you, that grows within the egg. What comes to you then, as a result of waiting patiently, is not the brief satisfaction – gained from achieving what it is you believed the requirement was – but the simple stillness of mind gained from acknowledging your limitless potential.

    Learn to meditate

  • Loves Freedom

    Fear can come in many guises, and yet once we become aware of it, we have the power to push it away

    I was reminded recently of the manipulative nature of fear. It’s important to consider that it is OUR fear that manipulates us. For example, if we fear loss or hardship, it is this that others are able to tap into. Once our fear is tapped into they’re able to bend us to their will. Whether this fear is generated by a lonely parent, who threatens to change a will, or job insecurities that enable an employer to gain more than their monies worth, it is OUR fear that’s the problem.

    When we turn to love – of ourselves, our lives and our time – fear melts away

    Of course, if we’re to lose the type of fear, the above examples generate, we need to be in love with the very basics of what life has to offer. If we believe, deep in our hearts, that as a consequence of the wily whits evolution has provided us, that we will always be okay, fear has no hold on us. When we fully understand how personal responsibility applies to everyone, and are fearless of loss or hardship, no one has a hold on us either. Sometimes we may need to face up to the hardship – of not having everything we want – and we might miss the futures we imagined, however, be assured that these are only lessons in our beautiful journey through life. Free yourself and turn to love.

  • Aware Now

    As a result of learning and practicing meditation we’re able to cease the constant movement of the mind into the past, future, or fantasy.

    In time we can take control of unnecessary, fretful thoughts, that only add to our fears. If we become anxious and fearful over the things that, ultimately, we have no control over, we damage the quality of our lives. Improved mental fitness enables us to gain proportion and understanding that the only thing necessary to gain control of is ourselves and our thinking.

    Only recently I began to worry about the way in which certain people were behaving. And then I reminded my self that it’s not my responsibility to fight other peoples battles. I do feel a sense of responsibility in sharing information that may assist someone, and that is where it must end. We never actually empower an adult through taking over their battles, we may need to do this for a child, or for someone who is severely disabled, and empowerment is when we help individuals through providing tools and information.

    When it comes to mental fitness we must be prepared to work the muscle that is our brain

    If all the lifting and carrying is done by someone else we’ll never find the strength for ourselves. And strength comes when we practice. For example, when I find myself pulled into the abuse others experience, I bring my mind back into the present through using the words: ‘Aware Now.’ I’ve anchored the, present-moment-feeling, I experience during meditation, to these words. An exercise conducted during Mindfulness Training

    Be empowered, Learn to Meditate

  • The Search

    The search for fulfillment of our beliefs is a constant process. If you believe you are guilty, for example, during meditation, your mind will seek to find examples of this belief. During therapy this would be encouraged, during meditation, we must recognise the searching nature of mind, and give ourselves clear, exact instructions. We say: ‘Search for an awareness of my breathing’

  • Inwardly Outwardly Aware

    Brief inward focus can vastly improve our external experience of life

    It’s my experience that we must limit the amount of time we spend inwardly focused. Focusing on our internal environment, at times other than during meditation, can be counter productive. We have things to do, busy lives to get on with, and it is those of us who’re able to switch between inward and outward focus, at appropriate times- for the appropriate amount of time – that benefit the most from their mindfulness practice.

    It’s also my experience, that those who come along for therapy – and successfully focus intently and inwardly during this time – and then easily switch to being mindfully in the present moment – are the ones who benefit the most from the therapeutic process. Much of the change-work needed, as a consequence of Analytical Hypnotherapy, happens either during the therapy session or later when asleep. We must be able to fully commit our attention to everyday life at all other times.

    Meditate from between 10 and 40 minutes every day (inwardly focused) and work at being fully aware in the present moment (outwardly focused) at all other times. Following this simple principle ensures we’re not being overly absorbed – contemplating thoughts and feelings, so we can get on with the serious business of living life fully. Meditation, combined with Therapy (be this Hypnotherapy or a more drawn-out type of intervention) helps us to build on our ability to remove internal conflict and become increasingly present moment focused. Live life to the full.

  • Thought Aware

    Even though we’re unable to stop the thinking process we can raise our awareness to WHAT we’re thinking

    When I look around and see happy people who have experienced adversity I think to myself, how do they do that? And the answer that has returned in the past has been that they must be capable of not thinking. This is of course impossible, so the sensible answer is, these people must be in control of what they’re thinking. And so the next question that comes to mind is, how are they in control of their thoughts?

    It’s true to say, we are what we think we are, and, therefore, we are our thoughts

    Only this morning I heard the comment: ‘Wow! It’s nearly June already!’ and my response was to say: ‘Yes and hasn’t it been a long winter,’ both a bit negative when you think of it. And so, in order to countermand these words, my next comment was . . . ‘And I’m looking forward to a lovely long summer.’

    When we consider that words are always preceded by thought – if sometimes by only a fraction of a second – we can know, that through gaining an increased awareness of our thoughts, we can alter our lives in extraordinary ways. If our tendency is to be a little negative sometimes, we must raise our awareness to our predominant thoughts, or be damned by our own minds.

    Mindfulness practice concerns raising our awareness to the nature of our thoughts

    The constant internal chatter of our minds often continues just beneath our full awareness. When we sit during meditation, we become increasingly aware, of how intrusive our thoughts can be on our point of focus. In this manner we become acutely aware of what we’re thinking from moment to moment. And it is this that has the effect of raising our general awareness to the nature of our thoughts.

    Simple really is powerful. The main problem is, we’re so often told to look for complicated solutions to, what can seem, complicated issues

    Because mindfulness practice is simple it can be overlooked or undervalued. To some extent we can pin this undervaluation on the western beliefs that if something cost’s nothing, or very little, it can’t be any good. Buddhists and other meditators seem willing to give their knowledge away for free, however, if you look long enough, you’ll see that the information given is far from free. Time and attention given to any subject automatically awards it great value. And think about that: Time and Attention given to any subject gives it great value.

    The one precious recourse we must give ourselves and our mindfulness practice is time

    Yes, it takes a few minutes of focused attention every day to raise awareness to our thoughts, and yet when we truly understand the power our thinking holds over our lives, we will willingly give this time to ourselves. Take notice of the simplest solutions, they are the ones with all the power.