Introduction to Mindfulness - Dean Amory

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create a bias in how we see our experience. Moods of desire or aversion can influence us one way, moods of generosity or friendliness another way. When we are clearly aware of our mood we are less likely to be unduly influenced by it. If we do not notice the underlying attitude it can fester and build up stress and tension in our lives. The attitude may only cause relatively mild tension or stress in any given moment, but if it is chronically reinforced, then the tension can become great and lead to greater suffering. In becoming mindful of attitude it is useful to distinguish between what is happening at any given moment and what our relationship is to what is happening. Mindfulness practice helps to tease these apart so that we can be more discerning about how our opinions, judgments, attitudes and feelings may or may not accurately represent what is happening. The space between what is happening and our relationship to what is happening is a door to peace. The suffering and stress that mindfulness practice is meant to help address is less about how things are and more about our relationship to how things are. Fortunately freedom is not as much about what is happening in the world or within us, but more about how much freedom we have in relating to what is happening. Meditation instruction: Mindfulness of the mind 1. During meditation periodically ask yourself what is your relationship to what is happening. For example, you may feel some discomfort. Be mindful of your relationship to the discomfort. Are you clinging or resisting? Are you relaxed, generous, or kind towards the discomfort? Once you notice the relationship, hold it in the warmth of your attention. Once you have done this, you can investigate some of the present-moment elements of how you are relating. How does it affect your breathing? Are there any physical sensations or emotions associated with it? What are your beliefs behind it? Also, as you notice the relationship, ask yourself if that 273
elationship or attitude represents a way you want to be or whether it contributes to a sense of dissatisfaction or dis-ease. Also, remember that there is no need for judging, criticizing or being upset with what we see when we look at our relationship to the present moment, even if what we see is unfortunate or difficult. Similarly, there is no need to praise or get involved with fortunate or preferred attitudes. In either case, the practice is to be mindful of the relationship or attitude without being for it or against it. This practice then allows the relationship or attitude to settle or relax. 2. Periodically notice the general state of your mind. Does it feel tired or alert, contracted or expanded, calm or agitated, fuzzy or clear, resistant or eager, pushing forward or pulling back? Putting aside whatever commentary or judgments you might have about the state of your mind, use your mindfulness to become more aware of the state. What emotions come with it? What is its felt sense? What relationship is there between your mind state and how your body feels? What does it feel like to step back and observe the state of mind rather than be in it? What happens to your state of mind as you are mindful of it? Mindfulness exercises for the fifth week 1. Choose an activity you do on a daily basis. This can be driving to work, preparing breakfast, reading email, etc. For one week each time you do this chosen activity become aware of your state of mind. How does your state of mind influence how you relate to the activity? Keep a log of your changing states over the week and compare the role your mind state has on how you do the activity. 2. Consider what ordinary activity you do that helps you have a good state of mind. During this week, do this activity more often and become more mindful of what this state of mind is like physically, emotionally and cognitively. Explore how you might realistically 274
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Cover: meditating Shiva - Rishikesh
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“Peace comes from within. Do not
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Basic aspects: body, breath, though
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Mindful Movement 3.................
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Discussion.........................
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What is Mindfulness? Have you ever
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awareness, enhance emotional intell
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The ABC of Mindfulness A is for awa
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How Mindfulness affects mind and bo
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simplified environment, even in the
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wanders. This develops a degree of
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Making matters a bit more complicat
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Helping keep people resilient Numer
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themselves and others, and nearly 7
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fine - its just what brains do, but
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experience of transcendence. Rather
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How do these processes unfold toget
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This takes many forms. One track is
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Mindfulness and therapy Throughout
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difficult experience, and noticing
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Differences between Awareness, Cons
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umination, depression, and anxiety
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3. Awareness Awareness is inherentl
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Sources: © Mindfulnet.org | create
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other hand, though, the way to unco
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cushion you can use one designed fo
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Feel it as it comes into your body
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occurred." I like to think of it as
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Mindfulness Meditation Therapy (MMT
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Dukkha Dukkha is a state of psychol
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and often this skill alone is suffi
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sorry for ourselves and certainly i
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5. Resolution The final step of MMT
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Mindfulness in the workplace How pr
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Benefits include improvements to ph
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Practising mindfulness helps coache
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Mindfulness Based Cognitive Therapy
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Long-term skills from MBCT Particip
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Stop trying to force pleasant feeli
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Everyday-life practice & coping: Th
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Mindfulness meditation Mindfulness
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Two primary stages in this practice
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5. Live your own truth. As a teenag
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Gradually the individual becomes tr
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counter the “mindless” state of
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Urges for substance use rarely last
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which required concentration. They
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Urge Surfing Summary Purpose To exp
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If we are guiding a client through
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- Prochaska, J. O., Diclemente, C.
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6. Ask people you trust to give you
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This technique involves no criticis
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"You can't stop the waves, but you
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Exercise 2: Mindfulness Meditation/
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Exercise 4: Visualization This exer
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Exercise 6: Mindful Movement Exerci
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Start with feet slightly apart and
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Mindful Movements 7 Stand with hand
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Exercise 7: Deora Core Elements of
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you have not really changed anythin
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naturally slow down and deepen, wit
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drawn into endless ruminations. The
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Exercise 6: Extended sitting medita
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9. As best you can, bring a quality
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9. Continue to scan the body, linge
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Learn from the teachers 1. Teaching
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Domain 1: Coverage, pacing and orga
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Domain 2: Relational skills Mindful
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Formal mindfulness practices offer
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participant’s expressed experienc
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The teacher conveys this through se
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All practices need to incorporate 3
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Raisin practice Key learning (featu
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our well-being; in particular the f
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the abdominal wall as you breathe i
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Elements to consider in guiding (fe
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3. Bring awareness to any urges you
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Thoughts and emotions - Relating to
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the present moment and the task at
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desire to change or control it. Not
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Examples of how this needs to be at
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e little explicit care given to wha
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2. Breath guidance: Helpful guidanc
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- This domain assesses the process
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1. Layer 1 - noticing sensations, t
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‘progression’ through the inqui
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o Confidence in the teaching proces
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(iv)leadership style which offers s
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179
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was for them to simply be in the pr
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experience, this was like looking a
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185
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not present”. It was agreed by ev
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Week three: Mindfulness creates a s
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Week 3 Today the group started with
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You are walking down the street and
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tandem with skills teaching to deal
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Week 4 When this session began, it
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A member responded to the above acc
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Week five: “emotions are messenge
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just somewhere else most of the tim
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Invited speaker - Frank Frank (aged
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Week Six: Knowing what sets me off,
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Week 6 We began with sitting medita
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energies that arise from our uncons
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energy to others and make it safe f
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215
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Week eight: Staying clean Agenda: -
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Finale The group ended with a 10 mi
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221
Page 224 and 225: - One of the major ones was discove
Page 226 and 227: Participant 2 How was the course he
Page 228 and 229: The day in Wicklow was hard, but he
Page 230 and 231: (4) Your work/study Before I was ob
Page 232 and 233: (2) Your relationship with others I
Page 234 and 235: How could the course have been more
Page 236 and 237: What was the most challenging aspec
Page 238 and 239: When is the right stage in recovery
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Page 242 and 243: However, when taken together with t
Page 244 and 245: worker or a counsellor. Six partici
Page 246 and 247: It is interesting to note that neit
Page 248 and 249: were encouraging and clearly indica
Page 250 and 251: themselves that the effect of tryin
Page 252 and 253: services. They did not exclude peop
Page 254 and 255: o The fifth week mindfulness of min
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Page 262 and 263: Meditation instruction: mindfulness
Page 264 and 265: 3rd Week - Mindfulness of Emotions:
Page 266 and 267: The four are: Recognition: A basic
Page 268 and 269: doubt. Are any of these more common
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Page 278 and 279: Mindfulness in daily life As in med
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Introduction to Mindfulness - Dean Amory

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