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Mindfulness Meditation

By Arlene F. Harder, MA, MFT

Page One of Two Pages

Note: This is also given as a class in the section on Imagery for Transformation, Healing and Peace of Mind.

I always know I'm not living consciously when I notice the small, empty paper cup or wrapping that once held a piece of caramel-nut-chocolate and realize I can't remember what it tasted like. It's particularly annoying since I don't often have candy. Consequently, to make the experience worthwhile, I prefer GOOD chocolate. Of course, living with awareness "in the moment" is difficult to maintain all the time, but it sure would be nice if I could remember to be present in those moments I eat chocolate.

Interestingly, the concept of living consciously is at the heart both of eating so that we can truly taste and enjoy our food and of mindfulness meditation. An example of this could be seen on the television special "Healing and the Mind" with Bill Moyers. In one segment Moyers visited the Stress Reduction Clinic at the University of Massachusetts Medical Center where mindfulness meditation is taught to patients with chronic pain, severe stress and panic attacks. In watching the start of an eight-week class, the viewer realizes that the exercise has nothing to do with sitting quietly, breathing correctly or closing one's eyes. Members of the groups are simply asked to consciously taste a raisin. The purpose is to demonstrate a way in which we can experience not only eating, but all of life, mindfully, i.e., with awareness.

Consider what would happen if, the next time you sat down to dinner, you made an effort to notice the look, texture, smell and taste of each bite. Becoming aware of the nuances of eating—noticing what you experience AS you experience it—could give you a sense of what it would be like if you continued this awareness at other times during the day. Then, rather than have your mind racing ahead to what will happen next or worrying about what has already happened, you could truly be present in each moment. Calories gained from eating chocolate would be worth it.

(If you want to learn more about mindfulness meditation as taught by the Stress Reduction Clinic, you can read a book by its director, Jon Kabat-Zinn, Ph.D., Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.) 

The Importance of Mindfulness Meditation for Everyday Living

It has been said that people with strong Type A personalities often have a hard time recalling accurately the details of their experiences. This is because the mind can't easily be occupied with two things at once. It can't race at ninety miles an hour and also store the color, smell, taste, touch and sound of an event, i.e., the senses that comprise the core of experience. Therefore, to have clear memories of all the experiences that make up a lifetime, one does need to stop and smell -- really smell -- the proverbial rose.When the mind develops a habit of being disconnected from what is being experienced, one of the easiest ways to train it to reconnect again is to learn mindfulness meditation, which is essentially nothing more than being present to inner experience.

Overcoming Distractions

When you first sit down and attempt to clear your mind, you will likely notice that body sensations, emotions and thoughts will try to distract your attention. Because I've noticed that for most people there is a pattern to this distraction process, I suggest you proceed in the five-step process below. You may want to read the rest of this class several times so that when you next you sit down to do your regular imagery and meditation session, you will be able to recall the process more easily.

Step 1: Becoming Comfortable and Relaxing

Begin by becoming as comfortable as possible with a relaxation technique you enjoy. (You may want to read the imagery classes on Beginning an Imagery Session, Breathing Essentials, and Easy Relaxation Techniques.)

Step 2: Letting Go of the Body's Insistence That You Pay Attention to It

As you continue to relax and to experience who you are in this moment, some part of your body may attract your attention. If you feel it will help, you can move a little so that part of your body can become more comfortable. However, if moving doesn't work as well as you would like, then speak to that part of your body, telling it that you will pay attention to it later, but right now you want to concentrate on relaxing. Let the discomfort fade into the background as you withdraw any focus on your body and let yourself relax more and more completely.

The trick to getting your body to stop pestering you lies, in part, in appreciating the importance of your physical body and, at the same time, recognizing that you are not your body. Certainly your body is a wonderful instrument that has allowed you to be active in the world and to experience pleasure. But you can control your body, at least to some extent. Therefore, while you have a body and can appreciate what your body does for you, your body is not the essence of who you are. As you continue to relax, just be aware of each moment and let go of any attention to the sensations of your body. Experience the present moment, telling yourself to "be here now."

CONCLUDED on Page Two

© Copyright 1997, updated 2003, Arlene F. Harder, MA, MFT