The basis of mindfulness lies in paying attention in a special way: intentionally, in the present moment and without judgment (Kabat-zinn, 1994) Do other authors define it as?Awareness of current acceptance experience? (Germer, 2005) or?The universal and fundamental human capacity, which consists in being aware of the content of the mind, at all times?(Simon, 2007).
The basic objective of this technique is to move from full mind to mindfulness. We abandoned what Buddhists called the wandering mind to move on to a thinking, rational mind, less motivated by disorder and chaos.
When we practice mindfulness, we repeatedly focus our attention on our experience of the present moment.
We set aside past rumors and concerns about the future over and over again and redirect our attention to what is happening now.
“Everything that appears in your mind, look at it. -Ajahne Chah-
The requirements for practicing mindfulness are:
The basic instruction we must give the brain to begin practice is “direct attention to experience in the present moment, with curiosity, openness and acceptance” (Bishop, 2004). J. Kabat-Zinn (2003) highlights the attitudes that should accompany the mindfulness process:
Mindfulness according to RA Baer (2015)?Do you intend to observe how you walk in life, stop to observe and see what psychological traps you fall into, such as rumination, avoidance, emotion-induced behaviors, self-criticism and perfectionism?.
This ability to be conscious (attentive), not to cling to the past or to look to the future, but to open up and accept everything that happens at all times, is a definition of presence.
Psychologist and meditation teacher Tara Brach (2012) offers us another definition, with her suggesting that presence is “the feeling with a sense of mindfulness, openness and tenderness that arises when we are here and now with our experience”. , attention and presence are synonymous, but mindfulness refers to the process of training the mind to be and remain present.
Learning the formal practice of mindfulness is relatively simple, but maintaining it over time is not. Many challenges can arise once we have decided to meditate regularly.
It’s easy to get frustrated, think we’re not doing things right, or wonder if it’s really worth it. We may also be concerned that, in the face of the demands of daily life, we do not spend enough time on systematic practice, or we can even stop it altogether.
Therefore, it is important to continue and not judge our practice too soon. If you’re just getting started, commit to practice for at least 8 weeks before you jump to conclusions— here’s what it means to give yourself a real chance. , unevalued, as you do, and without expecting concrete results. After 8 weeks, you can look back and decide if there has been a change, how big that change was, and whether it’s worth continuing.
How do you stay motivated by the uncertainty, doubt and demands of your own mind?Here are some helpful suggestions.
Incorporate meditation into your daily routine (such as brushing your teeth). Decide which time is best for you and add it to your calendar so you don’t have to think about it anymore. Don’t worry if you don’t want to, just do it.
Choose a period of time for formal practice that is long enough for the mind to stabilize, but not so long that it is difficult to integrate it as a regular part of your life. For most people, the ideal is 15 to 45 minutes.
You may not be able to afford to have a full room to sit quietly as some practitioners do, but as much as possible, create a meditation space in a corner of your bedroom, living room or office. decorate this space with objects and images that will inspire you.
If your practice involves sitting, like most formal mindfulness practices, try to sit down in a way that allows you to stay upright while being relaxed and comfortable at the same time. Good posture promotes awakening, makes sense easier and facilitates the flow of breathing from the nose to the lungs through the traffic.
Having too many expectations and judging you directly leads you to frustration, but remember that it’s not about going anywhere in particular, it’s about getting back to where you already are.
Meditation requires willpower, but trying too hard can be counterproductive. Instead, look for the Middle Way, which Buddha described with a metaphor on the strings of a laus: to produce music, they cannot be too tense or too loose.
Why did you decide to practice mindfulness, to regain peace of mind, to be more present with your partner, your friends or yourself, to bring more wisdom and compassion to the world?Considering the goal can be a powerful source of motivation, especially when someone feels lost, confused, or discouraged.
These suggestions can help you maintain the habit of practicing mindfulness and benefit from everything it’s capable of providing, if you still can’t keep it constant, it may be time to contact a professional who specializes in this topic.