(This is an excerpt from a University Of Metaphysical Sciences course at www.umsonline.org, please feel free to visit the school website)
Thoughts:
Be mindful of thoughts but also notice how they are transient. Some
categories of thoughts: fearful, angry, grudging, planning, memories,
fantasies, self-identity… Don’t judge the flow of thoughts. As a
novice, allow the process to happen and realize it will go as it is
meant to. See the initially loud chatter of thoughts and sensations as
ok, acceptable, part of the process of becoming mindful (aware) of what
the mind is doing. Most people are surprised when they begin a
mindfulness practice to notice how often we automatically (mindlessly)
disconnect/disengage from our present experience and focus instead on
worries about the future or negative thoughts/memories from the past.
Many people will notice that they tend to spend more time, energy and
focus on negative thoughts and don’t allow themselves to notice and
savor the positive ones.
Emotions:
It is important to allow oneself to notice, accept and experience
whatever emotion one has in the present moment and then allow it to
pass. Learn to enhance its passing by thinking different thoughts and
shifting focus on to something else (a thought, sensation, or other
emotion). One example of this; when you notice yourself feeling
nervous, focus on your breathing and work on slowing it down
(especially exhalation). Then focus on your thoughts that are making
you feel nervous (for ex, “I’m running late and won’t meet my
deadline”) and notice if you can refocus on something calming (whether
a thought, emotion or sensation) For example, “I’m noticing that
running late is adding to my stress so beginning tomorrow I’m going to
leave 15 minutes early to allow more time to get to work and when I get
there I’m going to spend at least 5 minutes organizing my work plan for
the day so I won’t have to feel the added anxiety of being uncertain
when I will do what.” Many people find it helpful to develop a mental
list of things that make them smile, laugh, feel loved, happy, or
blessed, that they can practice when they are trying to refocus on
positive emotions. If this is difficult, one can actually use physical
cues to help (such as a goofy photo of yourself, your pet or a loved
one, a keepsake from a joyous event, a note with your favorite quote or
joke, a fragrance that is soothing or comforting… The trick with this
is to be creative and keep searching if the first few things or images
you try aren’t useful. The other trick is to avoid “unhealthy” but
perhaps familiar ways to attain soothing such as eating when not
hungry, using drugs and alcohol, or spending money you can’t afford
to. These only reinforce one’s sense of inability to cope and add
feelings of guilt and incompetence, which can trigger the stress
response.
Physical: We
can become more mindful (aware) of many things such as physical
sensations, posture, facial expressions, muscle tension, clenched jaw,
slumping, furrowed brow, breathing, and sensations in the body. One can
begin to notice their own pattern of physical sensations associated
with stress and counter it with a calming pattern. Common “stress”
patterns include tense neck and shoulders, hunched up shoulders, scowl,
tight jaw, headache, and rapid shallow breathing. Common “calming”
patterns include slow deep breaths, loose muscles in shoulders and
neck, and relaxed facial muscles. Stretching or massaging may help ease
muscle tension. Another physical factor is how quickly and loudly we
speak. We can learn to use the early stress sensations to cue us that
our body is reacting in “fight-or-flight” mode and that we need to
restore calm. We can also become more mindful of the importance of
physical activity to maintain strength, flexibility and a healthy
weight, as well as helping restore the relaxation response. Many people
are not mindful of the connection between their physical lifestyle
choices and their physical condition, which in turn can affect their
physical lifestyle and their physical condition. A common example is
the experience of physical inactivity leading to stiffness, soreness,
fatigue and lack of energy, which in turn lead to physical inactivity.
Another common example is overeating to quickly (but only momentarily)
soothe our stress, which then leads to being overweight which can lead
to more stress, which leads to even more overeating. It is a cycling
chain of events. As we become more mindful of our physical sensations
and physical condition, we can begin to make mindful choices. Many find
they are able to avoid overeating. They can help urge pass without
indulging because they know that their body does not actually need the
“supersize” or third helping. They may also use other coping skills
such as taking a moment to enjoy their state of fitness, the way their
clothes fit, and the way they feel about their body, instead of eating
the candy bar.
Several excellent tools to help
become more mindful of our physical state include exercise, tai chi and
yoga. Yoga in particular can be a fantastic modality to become more
mindful of your physical self; it can help you be more aware of your
current limits and it can help you slowly and gently become more
flexible and stronger. It can help you feel more connection between
your mind and your body. It can also help tremendously with relaxation,
breathing and quieting the mind. Many people who practice yoga end up
becoming much healthier.
Other Types Of Things We Can Become More Mindful Of
Interpersonally:
We can become more mindful of the effects that our interpersonal
interactions have on us and learn to change the habits that don’t help
us feel more calm and joyful
Spiritually:
We can become more mindful of our own spirituality, our beliefs and
values and definitions of a meaningful life,
acceptance/harmony/surrender with whatever the experience brings, a
sense that things unfold as they are meant to, and a sense of
interconnectedness with the whole.