Mindfulness week 1: Introductions and breathing

In the last few years I have repeatedly come across the practice of Mindfulness.  Many friends say it has helped them lead a happier life, schools are training teachers as there is evidence it can help young people with issues and there are studies showing that it can reduce stress and anxiety.

We all have problems in our lives at some point.  Mindfulness teaches us to live in the here and now, to be aware of our bodies, and gives us new ways of responding to difficult situations.

Mindfulness is “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.”

Mindfulness is not new – it is based on Buddism.  In the 1970s, Professor Jon Kabat-Zinn developed the mindfulness stress reduction programme (MBSR) that is used globally by hospitals, companies, schools and families to treat a variety of health problems including stress, anxiety, mood disorders, substance abuse, eating disorders, chronic pain, ADHD and insomnia.

The MBSR programme is normally an eight week course consisting of a weekly two hour session and a one day retreat but there are many variations.  Participants have instruction in three formal techniques: mindfulness meditation, body scanning and simple yoga postures.

Last night I started an eight week course. Over the next eight weeks I will write a summary of what I have learnt.

In week 1, we introduced ourselves to the group and said why we wanted to do the course.  Some people had specific issues they wanted to try and resolve, two involving weight, and others wanted to learn how to relax.  An essential part of Mindfulness is meditation and we did two, 10 minute sessions involving body scanning.  Participants focus their attention on various regions of the body, starting with the toes and moving up slowly to the top of the head.   In the first session I found it difficult to stop my mind wandering.  I was much more successful the second time but I felt like I had a 1 minute dream at the start but then managed to refocus.  It felt very powerful.

Before next week, we have to try to do a 10 minute meditation session every day, especially concentrating on our breathing.  I am going to try to do this in the morning so I can calm myself for the rest of the day.  It is very easy to do sitting, and it is important to have your feet grounded and to be somewhere quiet.  For me the key is to focus on my breathing as this stops me becoming distracted.

Being in a group has the advantage that you connect with people and learn from each other.  But if you do not have a local group, or if you want to compliment what you are learning in your course, there are many online courses and resources.  There are numerous videos of Jon Kabat-Zinn on YouTube including The Body Scan Meditation.  NHS direct recommends BeMindful who offer online courses for £30, USA $38.  There is a free introduction talk.  Headspace is a free meditation app that I have used.   Also The Free Mindfulness Project offers a large number of free medication exercises.   Further courses and information can also be found at the UK MBSR web site.

Give yourself 10 minutes a day to relax and refocus.

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Global women – do you practice Mindfulness?