Mind
Words Kelly IrvIng y mind is a high-frequency radio stuck on one channel: overdrive. Its in a constant state of unrest; skipping from one song to the next, from the past to the future but always playing an unbalanced tune. Its searching for another task to overanalyse, the next job to tick off my mental to-do list. It transmits signals that tell me to keep going, even when Im spent. Frankly, this is not only frustrating, its also an unhappy place to be. How do I just switch this thing off? Friends convinced me that the only way to silence the commentator up top was to meditate. In particular, they recommended I try mindfulness, a simple breathing technique created by Professor Jon Kabat-Zinn, founder of the Stress Reduction Clinic at the University of Massachusetts. Mindfulness is about tuning in to whats going on in the present moment, says
During my first 10-minute attempt, I freak myself out when I realise how mindless I actually am. The impulse to check my iPhone, to try and fix how I feel or change or distract myself from the here and now is torture at its best. But its natural that the mind will wander. That really is the point. To notice when it does, to accept it, not judge it, then divert your attention back to your breath. The mind remains active whether we want it to or not, so when we get annoyed at our thoughts and try to stop them, the more fixated on them we become. Instead, it helped me to imagine that thoughts are like clouds drifting past in the sky, or leaves floating down a river. After a couple of seconds, theyre gone. The trick is to not engage with them.
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psychiatrist and meditation practitioner Dr Elise Bialylew. Its about creating space from our fast and full lives, rather than being slaves to the automatic pilot. You note whats happening physically, emotionally and psychologically so you can actually respond to things rather than ignoring, avoiding, denying or reacting to them.
With so much stuff going on around us, its imperative we take a breath and tune in.
Google mindfulness and hundreds of worldwide clinical studies pop up with proof of the positive effects of meditation. It helps depression, insomnia, anxiety, cancer, cardiovascular disease, chronic pain, addictions, eating disorders, weightloss and irritable bowel syndrome. Its used in everything from the footy clubhouse to the classroom and the corporate boardroom even as a way of bringing peace to people in warzones such as Afghanistan. So strong is the power of meditation that it actually physically changes the brain. Eight weeks of Kabat-Zinns Mindfulness-Based Stress Reduction (MBSR) Program produces thickening in certain areas of our little grey cells, the regions that improve learning, memory, attention, decision making, selfawareness, compassion, empathy, forgiveness and stress. All this just by sitting still for 27 minutes a day.
hit pause
Put simply, mindfulness means closing your eyes and focusing on your breathing, the sounds around you and the feelings inside for example, a tingle in your toes or sadness in your heart. You can practise this sitting down, showering, washing the dishes or walking on the treadmill (eyes open, of course). The goal is not to get somewhere, but rather to be where you are. Its not a form of relaxing, its an exercise in paying attention something particularly challenging for those of us who are used to getting things done. In our culture of incessant doing, the idea of stopping and taking time to sit and do what seems like nothing is very difficult for a lot of people, says Dr Bialylew. You need a reason and a significant amount of motivation to do this, so most people come to meditation due to stress or because somethings not quite right.
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