Mindfulness

July 19, 2024 • 5 min

Mindfulness – An Introduction

Hello! This is an introduction to mindfulness and meditation, what it is and isn’t, why you might like to try it and how to do so practically and safely. Mindfulness is a quality we can endeavour to embody in every moment in life, meditation is a dedicated practice which can enable this.

Definitions are varied and hotly contested and I understand why – the practice is beyond words, the benefits are wide ranging and a comprehensive definition soon becomes unworkable and clunky. I like Kabat Zinn’s definition of mindfulness as “Awareness that arises through paying attention, on purpose, in the present moment, non-judgementally “

Meditation is an ancient Buddhist practice, which has truly stood the test of time, and is now being rolled out by the NHS in a way that I find fascinating. I use it in my work and attempt a daily personal practice. My experience and those of my patients echo the numerous rigorous research findings that it helps improve emotional regulation, reduce blood sugar levels, improves sleep, enhances concentration, an awareness of our instincts and increases our tolerance for stress. It can help us unhook from habitual ways of responding.  Fundamentally it enables clearer choice and thinking. 

A little about what it is not…. 

Although potent, It is not a magic bullet and it can take time to see benefits. It’s much more than a relaxation exercise. In fact it’s not necessarily relaxing. We benefit from seeing relaxation as a pleasant occasional side effect rather than the main aim. It’s not a way to empty the mind or stop thoughts, rather it helps us notice what is there and be with this without bracing against ourselves and our experience. The mind might wonder 100 times in a brief practice. If you’re noticing this with curiosity and kindness and making a choice to come back then you’re meditating beautifully. 

Much like exercise or learning a language, to feel fluent and strong it needs regular maintenance. This doesn’t mean that dipping in and trying the occasional brief practice isn’t a great idea, I just want you to know that frequent practice brings exponentially more richness and gain. However you have your hands full, so lets be kind about your capacity and avoid adding too much pressure. There’s a paradox at the heart of mindfulness – do it expecting nothing to change, and it will be helpful in ways you cannot yet imagine. Try too hard and it’s less effective. I implore my patients, in the NHS and privately, to show up as they are and give it a go. I tell them they don’t have to like it they just have to try it. Like composting a garden if you expect fruits and flowers on day one you’ll soon feel disheartened. You do it trusting it will bear fruit in the future in a way that you don’t have to truly understand. 

Why do it? 

Because we have the capacity to shape and train our minds to help us better navigate our lives. The benefits are so wide ranging that your motivation to practice will depend on whether you’re hoping to improve your capacity for stress, process some difficult emotions and find healthier ways of being them, or boost your immune system. 

To galvanise you I’d like to tell you about a patient I worked with who is happy for me to share her experience. She was struggling with OCD in pregnancy and diagnosed with gestational diabetes. She was cynical of meditation but as a researcher had done her reading and knew it was worth a try. She practiced an eight minute breathing space most days during the time we worked together. On the days that she practiced her blood sugar levels were in the healthy range. On the days she didn’t, her levels indicated diabetes. Needless to say she is a convert. 

An ancient metaphor is that the mind, through meditation, can become like a trained elephant whose power and impulses have been harnessed, and can now help with transport and heavy lifting rather than being a danger to the village. It can help us suffer less and lead meaningful lives.

Some practicalities. It’s worth finding a comfy and quiet place if you’re going to practice regularly, as this can help us drop into the practice deeply and quickly through association. You can sit on a chair, cushion or meditation bench, or do the practices lying down. What every position you choose, if it feels comfortable and safe to do so, ensure your spine is straight and self supporting (unless lying down of course) chin tucked slightly to give you a bit of space in the back of the neck. If you are sitting see if you can adjust using cushions and props so that your hips are higher than your knees, this will be helpful for your lower back. 

I cannot stress enough that you’re not doing it wrong if your mind wanders, that’s just what minds do. 

Safety: I don’t want to deter you but you should know that when we sit quietly strong feelings and memories can bubble up for us. Know that you have choices and that the invitation is to look after yourself. Any guidance is just that – you can open your eyes, move around and come out of the practice if you need to. It’s a great place to listen to your needs and practice assertively honouring  them. The breath can be a very effective anchor in practice, but sometimes it’s wise to focus on another area of the body instead. If we’re feeling anxious or have a cold for example, tuning into the breath might not be a soothing option. If you’ve been through something very traumatic meditating on your own might not feel right for you, listen to this and be soft and gentle with yourself. If you’re invited to focus on a difficulty in a practice, don’t start with trauma or something that is going to overwhelm you. Practice on pebbles not rocks; and weave your parachute before you need it.