What is mindfulness meditation?
Mindfulness meditation can be defined as paying attention, on purpose, non-judgmentally, in the present moment, with kindness and with curiosity, to things as they are. Mindfulness meditation is the "training" if you like, to become mindful: to develop your ability to dwell in the present moment. Developing and dwelling in "present moment awareness" simply means, in the first instance, being in touch with our bodily sensations, thoughts, and moods as they arise, flow and change throughout the day.
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This moment-by-moment awareness of how we are gives us a good "heads up" in challenging situations, wherever we are. It allows us the opportunity to pause and to move to a steadier place where we can decide upon a skilful response when we face difficulty, rather than, rushing in with a response that we may later regret.
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Present moment awareness also includes being receptive to sounds, smells and sights and the inclusion of these other senses in the meditation are taught in each course. Being more present enables us to notice and engage with the small moments of joy and pleasure that are available to us each and every day as we go about our lives.
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"Between the stimulus and the response there is a space and in that space lies our power and our freedom"
- Viktor E Frankl - |
Opportunities that otherwise, because they are often so fleeting, go unnoticed and therefore cannot form part of the fabric of our experience.
Learning to meditate
Many people associate meditation with the idea of a young person sitting, cross-legged on a cushion on the floor. In fact you don't need to be lithe or youthful to learn to meditate, and sitting meditation can be done very effectively in a chair. A good mindfulness teacher will help you to find a posture that is appropriate, comfortable and safe for you. Meditation can be done sitting, lying, or standing and walking and these four different types of meditation are very useful at different times.
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...this moment...the only moment that we have in which to live, grow, feel and change...
- Jon Kabat Zinn - |
In fact, as important as the posture that you adopt, is the attitude that you bring to the meditation. It's helpful to form an "intention" to be wakeful and alert and receptive to all that arises (the flow of bodily sensations, thoughts and moods; the sounds, smells and sights in the room) during the time that you are meditating.
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And to notice, too, with equal importance, when sleepiness or irritation or boredom creep in. Because they will come along too, rather like annoying and uninvited visitors gate crashing a party! It's important to say here that present moment awareness isn't only being aware of the pleasant things. This can come as rather a surprise but it's key in the learning process and the benefits that you will obtain. This sort of awareness or "noticing" of the difficult or challenging along with learning how to change your relationship with it will stand you in very good stead, as you will come to learn! After all, life often holds as many difficulties for us as it does pleasures.
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Learning to "be" with the difficult also links in to another dimension of the definition of mindfulness offered earlier - that of paying attention to "things as they are". There is no agenda within the meditation itself for trying to change anything for the better. Although, paradoxically, it is this very process of learning to be with "what is", that seems to effect positive change.
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