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Being Mindful of Not Being Mindful

Modern life is chock-full of habits of mind that get in the way of mindfulness. Be on the lookout for them in your own life. Steering clear of them will be part of practicing mindfulness.

Here are some of the most common things that pull people out of mindfulness:

  • Thinking about the past (literally taking you out of the moment)
  • Thinking about the future (ditto)
  • Multitasking
  • Judging, analyzing, criticizing, or evaluating
  • Attaching to thoughts or observations
  • Pushing away thoughts or observations
  • Having a lack of intention
  • Having a lack of compassion
  • Being in denial

 

WISE MIND LIVING PRACTICE

Catch Yourself Being Judge-y

Judgment is one of the most common ways to pull yourself out of mindfulness. Whether you are judging your experience as good, bad, or ugly, it’s an obstacle to be fully present in the moment. And you do it all the time. Everyone does. The way to do it less — the way to not let judging interfere with your ability to be mindful — is to increase your awareness of when you are judging.

Try spending a few days noticing all the judgments you make throughout the day. About anything and everything: “What the hell is that lady wearing?” “Yuck, this food is gross!” “I should not be the one handling this!” Any time you catch yourself playing Judge Judy, notice it, label it as a judgment, and resist the temptation to judge yourself for being judgmental. Then try to tell yourself the same story but with neutral (nonjudgmental) language: “Her shirt is bright.” “Oh, that is bitter.” “I have a task that I do not like.” With enough practice, you’ll begin to make that kind of switch automatically — in mindfulness practice as well as in life.

 

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Excerpted from Wise Mind Living by Erin Olivo

Erin Olivo, PhD, MHD, is a licensed clinical psychologist and an assistant clinical professor of medical psychology at Columbia University. She has a psychotherapy practice in New York City. See erinolivo.com.

Erin Olivo: Emotional Literacy

Erin Olivo, PhD, is a psychotherapist and assistant clinical professor of medical psychology at Columbia University’s College of Physicians and Surgeons. With Sounds True, she has recently released the new book Wise Mind Living: Master Your Emotions, Transform Your Life. In this episode, Tami Simon and Erin discuss the evolutionary roots and value of our emotions. They also speak about the cyclical nature of emotions and how they can affect us in seemingly contradictory waves. Finally, Tami and Erin talk about how we approach emotional reactivity as parents—as well as ways to teach our children how to healthily approach their own emotions. (63 minutes)

Why You Should Start Cultivating Mindfulness Now ̵...

Dear friends, please enjoy this inspiring article from clinical psychologist and Sounds True author Erin Olivo on the many benefits of cultivating mindfulness in our lives. Erin is author of the excellent audio learning program entitled Free Yourself from Anxiety: A Mind-Body Prescription, in which she offers a series of simple, yet very effective guided meditations for relaxation and resilience.

Why You Should Start Cultivating Mindfulness Now – by Erin Olivo, PhD, MPH

Have you noticed how the term mindfulness is popping up everywhere? It’s no longer just reserved for Buddhist retreats and Yoga Journal articles. Mindfulness is the hot topic at the office for coping with stress, and the media can’t seem to get enough of it—Time magazine’s cover story this week is on “The Mindful Revolution,” The Huffington Post has a “GPS for the Soul” section, and a search on The New York Times comes up with almost 200 articles on mindfulness in the past year. Mindfulness has clearly reached buzzworthy status.

The first time I heard the term mindfulness was in 1993 while I was getting my masters degree in social work. But it was after reading Thoughts Without A Thinker: Psychotherapy from a Buddhist Perspective by Mark Epstein, M.D. that I had my “aha” moment with mindfulness. This book explained the unique psychological contributions of the teachings of Buddhism (including mindfulness meditation) and how to combine them with psychotherapy. I was getting my Ph.D. in psychology at the time, and that was exactly what I wanted to do.

So why should you start cultivating mindfulness now? Not because it’s trendy, but because it’s key to Wise Mind Living. If you want to live a balanced life and make choices from Wise Mind, practicing mindfulness is one of the most fundamental skills you’ll need.

But first you need to understand exactly what mindfulness is. In its essence, mindfulness means paying attention to the present moment, accepting it without judgment, and not thinking about the past or future.

There have been countless books written about mindfulness, and you can check out my Resources section for some recommendations. However, I suggest you start by reading this article from Women’s Health that gives a concise introduction to the concept of mindfulness. As the article says, practicing mindfulness can be done any place at any time, and you can bring mindful awareness to any activity.

Over time, the more you practice mindfulness, the more focused and connected to yourself and others you’ll become. Ultimately this will lead to a sense of heightened awareness. A recent New York Times article discussed how mindfulness trains the mind to stay on task and avoid distraction:

“Your ability to recognize what your mind is engaging with, and control that, is really a core strength,” said Peter Malinowski, a psychologist and neuroscientist at Liverpool John Moores University in England. “For some people who begin mindfulness training, it’s the first time in their life where they realize that a thought or emotion is not their only reality, that they have the ability to stay focused on something else, for instance their breathing, and let that emotion or thought just pass by.”

So my homework assignment for you is to set aside 10-15 minutes each day to start your mindfulness practice. Many people find that listening to a guided meditation in the beginning is quite helpful, and you can try using my Mindfulness Practice audio meditation.

If you’d rather do it on your own without a guide, then try this simple exercise. Get into a comfortable position, sit still and just pay attention to your breath. We focus on breath because it’s always there, which means you can always observe it because it’s a part of you, and it’s neutral. When thoughts enter your mind that pull you away from concentrating on your breath, just try to let them come and go like clouds passing through the sky. Don’t try and figure out what they mean, just observe.

And don’t try to change your breath in any way, just pay attention to how it feels. Try to notice how your breath comes and goes in your body. While you’re doing this you’ll likely notice that simply observing the rise and fall of your breath gives you a feeling of calmness when you focus on it, very similar to the way you feel when watching the waves at the beach.

Ideally you’ll incorporate this practice into your everyday life, because bringing mindfulness to your choices will make you more likely to follow through and succeed! Just remember that mindfulness meditation is a skill that does require practice, and the longer you do it the greater the benefits it will produce.

Mindfully,

Erin

Contemplation

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The Place You Awaken

Establishing a place for regular outdoor meditation and nature observation is often referred to as a “sit spot” or “medicine spot”.  Like the Buddha, who found his own tree of awakening, we too can go to nature and practice being awake to the reality of the present moment.  This practice can also help us become more intimate with all the qualities of the land we live with.  

If one day I see a small bird and recognize it, a thin thread will form between me and that bird. If I just see it but don’t really recognize it, there is no thin thread. If I go out tomorrow and see and really recognize that same individual small bird again, the thread will thicken and strengthen just a little. Every time I see and recognize that bird, the thread strengthens. Eventually it will grow into a string, then a cord, and finally a rope. This is what it means to be a Bushman. We make ropes with all aspects of the creation in this way.” 

San bushman

Guided Sit Spot Practice

  1. Go to a place in nature that is close to where you live and that you can visit regularly.
  1. Take a few moments to center yourself, breathing in and out, and arriving fully in the present moment.
  1. As you are ready begin to walk mindfully with an intention to find a spot that calls out to you, a place you can sit and deepen your relationship with this place.  The spot should feel welcoming, safe and comfortable.  It could be under a tree, beside a boulder or in an open space.  Often, east facing spots can be nice for early morning sits.
  1. When you find a spot that feels good, in your own way, ask permission of that place and wait to see what comes to you.  If you feel invited, sit.  If not, keep looking.
  1. Once in your spot, sit comfortably and become as still as you can.  Imagine that you are melting into the earth, becoming a part of the land.  Sit for at least 15-30 minutes, noticing any movement, sounds, or other sensations and activities.
  1. Return often.

Find more practices for connecting to nature in Rewilding: Meditations, Practices, and Skills for Awakening in Nature by Micah Mortali.

Read Rewilding today!

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