Ross- ‘essential starting tips for an absolute beginner’
G Ross Clark
Good
morning everyone,
On Saturday morning the temperature outside was -7F/-22C when an inquiring email about mindfulness arrived (see below).
I appreciated the wisdom
of the inquiry ‘essential starting tips
for an absolute beginner’ and wanted to pass it along.
Ross
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EMAIL RECEIVED
Mr. Ross
Clark,
Hello, I recently stumbled across your mindfulness website while doing some
research on the subject. The whole concept of meditation is extremely intriguing to me, and I was wondering if you had any essential
starting tips for an absolute beginner. I
know almost absolutely nothing, and I realize that the internet is a mile
wide and an inch deep, so I figured I should ask an expert and possibly receive
a deeper, more knowledgeable response about how to begin how to achieve a
mindful state. Thank you very much for your time, please sate my budding
enthusiasm for mindfulness!
Sincerely,
DB
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EMAIL SENT
Dear D,
Thank you for the inquiry and the great question.
Mindfulness can be difficult to explain, because it is more experiential then intellectual.
You already have mindfulness as reflected in your email.
- "extremely intriguing to me" (interest)
- "I was wondering" (curiosity)
- "I know almost absolutely nothing" (beginners mind)
There are
nine main attitudes that support our mindfulness.
What Is Mindfulness Training?
Broadly defined mindfulness is learning how to use our natural mental faculties of attention & intention. We first bring a non-judgmental attention, to our daily life experiences. Then we choose a wise intention, to match any of our life experiences. This deeper understanding of our life, results in more health & happiness.
Example
Mindfulness
of Cold Weather (I live in Canada)
As a less mindful person who has not developed their attention & intentions faculties yet, I may have self-talk similar to.
- "This weather is awful"
- "I hate this cold weather"
- "I do not want to go outside"
- “I can’t stand this cold weather”
- “When is this cold weather going to stop”
As a more mindful person I might say:
- "The outside temperature is very cold today, so I will wear my warmest coat."
MINDFULNESS
Vs NON-MINDFULNESS
Being less mindful I would have reacted and
generated self-stress i.e. anger, anxiety, aversion. These unquestioned
unpleasant emotional states tend to become chronic and cause me happiness long
term.
Being more mindful I will respond rather than react to the experience of cold weather, without generating unpleasant emotional states. This results in more happiness and improved emotional and physical health.
THOUGHTS
Brain research has stated that on average we think 67,000 thought per day and approx. 75% of then are unhelpful. This were being more mindfulness of our thoughts naturally starts to reduce and change them.
THE MINDFULNESS PROCESS
- Recognize (the weather is cold)
- Accept (I cannot change it)
- Understand (I can respond to it)
HOW TO
“Feel more and think less.”
Practice becoming aware of the physical sensations
in your body without passing a good/bad judgment on them. Experiencing the bare
sensations of the body w/o judgment brings us back into the present moment.
When we are in the present moment we can respond more wisely and be less
reactive.
You could read and do the mindfulness practices as outlined in Jon
Kabat-Zinn's book 'Full Catastrophe Living'.
You could also consider the nine Mindfulness Training Lessons at:
G Ross Clark, CCP
519-648-2985
www.TheMindfulCoach.com
Note:
If you would prefer not to receive emails regarding mindfulness from time to time, please reply to this email an in the subject line write ‘No thank you”.