When we encounter stress and difficulty in our lives we have a natural tendency to turn away from it. However, this attempt to push the unpleasant away can compound our suffering and makes things worse.
Mindfulness practice teaches us to go against the grain of our natural instincts by encouraging us to turn towards our experience in these moments. Instead of tuning out, we tune in to what’s going on. By adopting an attitude of curiosity and kindness towards our inner experience, we learn to gently turn towards the present moment and explore it mindfully.
Often it is our thoughts in moments like these that create a lot of the problem for us. In moments of fear or sadness all types of catastrophic and scary thoughts can arise. Negative thoughts can have a magnetic effect on us as we get drawn into a train of thought that brings us to places we don’t want to go.
In mindfulness practice we are encouraged to step back and observe the thinking process. This allows us to see our thoughts more clearly and recognize them for what they are – mental events rather than facts or ‘the truth’.
Through mindfulness we see that we have choices and we can learn to step out of the thought-stream by letting go of our thoughts and bringing our attention to the body. By anchoring our attention on the breath and becoming aware of the physical sensations we are experiencing in that moment, we can disentangle ourselves from our thoughts and find a measure of calm, equanimity, and clarity in the midst of distress.
By learning to observe what is going on in us we can develop the ability not to be swept away by the internal emotional storms that pass through us from time to time. It is not that mindfulness eradicates our suffering and stress, but rather it offers a different perspective or vantage point from which to view events. This change can make us aware that we have choices and options in how we respond to our difficulties – and choosing to respond in a more skillful way can greatly ease our burden in that moment.
Here are a few approaches to keep in mind when responding to difficulties:
1) Notice what is going on inside you, in your thoughts, emotions and sensations. Simply observe what is happening
2) Tune into your breath to anchor yourself in the present moment
3) Acknowledge thoughts as they arise and then let go as you return to the breath
4) Bring your attention into the physical sensations in your body
5) As thoughts arise continue to acknowledge them before returning attention to the body and breath
Through the repeated practice of deliberately and intentionally staying present and paying attention to what is happening, we can cultivate a mindful awareness that can nourish us and provide balance in the face of inner and outer adversity.
*If you are interested in exploring mindfulness further I am running a Mindfulness-based stress reduction course starting 3 May on Camden street. See http://mindfulnesshub.ie/courses/ for more details.