Week 3 of the MBSR begins the sharing of ideas and practices to help ground us in the present. My post from 2015 follows below and then I share some of the practices I follow now and the changes it has brought to my life.
How it was
Week 3 centered upon practices that support us to be more grounded in our body and the world around us. By being more aware of our physical sensations and our mind states we are allowed to be more present – right here and right now. The key practices we were introduced to were mindful movement practices and a practice that encourages us to take time to pause.
Sinead provided an introductory taste to 3 mindful movement practices: yoga, qigong and walking meditation. Each practice has the capacity to bring us totally into our body.
I have been practicing yoga for over 10 years, once or twice a week. I find that during the normal 1.5 hour class it can often take 1.4 hours before I find that the mind has quietened. Sometimes, even this is elusive. However, it is true that by focusing on guided body movements and postures in sync with the breath that we do come more into the body and often the mind’s chatter is reduced, slowed or calmed as we come totally into our body.
Qigong is a Chinese practice, much like yoga, intended to align body, breath and mind for health and meditation practice. It is practiced with slow rhythmic movements in time with the breath and is designed to move Qi (body energy) through distinct areas of the body. There are many forms of Qigong but all have key principles in common, these are: intentional movement, rhythmic breathing, awareness, visualisation, chanting/sound, softness, solid stance, relaxation, balance and counterbalance. There are also advanced goals: equanimity, tranquility and stillness.
Walking meditation is a practice I find very grounding. My experience is that is best done barefoot in a quiet flat space. Each step is moved through in a slow attentive manner, feeling the stretching, bending, changing balance and weight as your body adjusts and moves forward. Last night I walked on the warm bare concrete slabs of the balcony area of our venue. Through each step I felt the warmth of the stone moving across my skin. The pull of gravity as the rootedness moved through different parts of my feet: the pads, the toes, the heel. Rolling through a balanced awareness I came totally into my feet, oblivious to what surrounded me.
Time to pause
The ‘Three Step Breathing Space’ is a practice to bring you back to the moment. The first step is awareness and brings us into the present moment by adopting an upright posture. We can close our eyes and ask ourselves, “What am I experiencing right now?” We tune in to our bodily sensations, our thoughts and our feelings. We acknowledge this experience, stay with it and don’t try to change it.
The second step is gathering. In this step we return to feeling our breath in our body. In the rising of the belly/chest or the cool passage of air at our nostrils. we are aware of the breath in and the breath out. Totally in the present moment.
The third step is expanding. Now we expand the sensations of the breath to the whole body. We feel the whole body being breathed. We are totally in the moment and in this moment we make our decision based on where we are right now.
This practice is perfect when something unexpected and unwelcome suddenly occurs. In the moment that we would react outwardly, we go inward, and follow the three steps. At the third step then we decide upon our action. It’s like an upgraded ‘count to ten’ practice!
How it is now
Mindfulness and it’s application throughout my life has grown since 2015. But I’m not kidding myself, it remains both a practice and a habit that is developing.
It is my intention to sit daily. I generally get up at 7 do some yoga stretches and sit on my mat. Yesterday I did not. I was up a little late and had some work development stuff on my mind. Instead of sitting I attended to the work, but there was a difference. I was aware of both the choice and the attention I paid to the work task. I was immersed and attentive to how I was and what I was engaged in.
Having a specific activity when you practice Mindfulness helps you to burn new neural pathways. You develop new habits, new ways of being. These then begin to influence how you are during other times and activities. Practicing is contagious. Creating positive habits and behaviours influences your ways of thinking, feeling and living. Or perhaps I should say it has that potential. It is a practice and you need to continue to pay attention. This is the heart of Mindfulness.
Now I get it. I understand what is happening. I still fail. Fail to pay attention. Forget something. But I do not beat myself up. I am practising, it is ongoing. I am ongoing, an ongoing creation. So are you. Keep practising it will pay off.