Mindfulness - a Q&A with Michael Chaskalson

Icyalittle

I am interested in the concept of Mindfulness: from what is written above, I am inferring you can learn to do it as 'self help', without a need for a consultant etc. Is this right? And how long per day is it normally practised?

Although it’s probably best to learn mindfulness with a good mindfulness teacher, that’s not always possible and I wrote “Mindfulness in Eight Weeks” partly for that reason – it can certainly be used as an instruction manual for a self-guided course. I’d suggest aiming for 20 to 40 minutes of daily practice. But anything at all is better than nothing!

jamsidedown

I have tried mindfulness, via cd's ( or rather mp3's) but I find after a while my mind wanders and my body starts itching or aching and I have to start all over again. It is very frustrating. I know you are not supposed to judge yourself or get upset about this, but it is very difficult! Any tips?

Isn’t it interesting how things like that can turn up when we sit down, close our eyes and start to pay attention? It’s not right, it’s not wrong – it’s just how things happen for us sometimes. And each of us will have our own version of “things that show up” – thoughts, feelings, sensations... sometimes pleasant, sometimes unpleasant; sometimes neither one nor the other.

Now here’s the thing. In the context of mindfulness practice, they’re not right or wrong and they’re always allowed. When things like that show up, it doesn’t mean you’re “doing it wrong”, because it’s just how the mind works. You can’t not have things show up – thoughts, feelings, sensations – the stuff of the mind. But when things like that kick-off, see what it’s like to “be with them”. Maybe gently acknowledging – “ah yes, here’s an itch” and then you have various choices:

•You can see what it’s like to acknowledge the itch and then move your attention elsewhere. Not trying to get rid of the itch, you might see what it’s like to shift the focus, maybe to the breath, or to sensations at your feet.

•You can scratch or gently rub the spot. See what it’s lie to do that mindfully – aware of the intention to move and all of the sensations involved in the actual movement as you move your hand to that spot, rub or scratch, and then carry on with the practice.

•You can move the focus of your attention right into the itch. Really exploring. Where is more intense? Where less intense? Does it throb or pulse? Where don’t you feel it? Where do you start to feel it? In that way, something like an itch or an ache might even be interesting – something to be engaged with and not avoided. The ability to make that shift can be really life-changing.

henetha

Is it just a matter of learning to concentrate and stop our minds from wandering off, or is there more to it than that? I practise it on a small daily basis (when I remember) as a means of making sure I switch things off, lock the door at night, remember to put the rubbish out, etc.
Simply concentrating stops me from having to go back and check six times.

Although most formal mindfulness practices contain an element of concentration, mindfulness itself is more than just concentration. You could speak of mindfulness as an awareness of yourself, others and the world around you. Meditation practices can help you to develop that kind of greater awareness.

Judthepud2

How can I use Mindfull techniques to stop the windmills of my thoughts keeping me awake? I just can't stop them!

I’m not sure you can easily just stop the windmill of thoughts when you’re lying awake. But try seeing what it’s like to shift the focus of your attention. Maybe bring your attention into your body – perhaps to whatever sensations you find at your feet, or legs, or hands. See what it’s lie to get curious about what you find there. There’s nothing you should experience in those, but see what you actually are experiencing. What’s it like? When you shift the focus in that way and stop struggling with thoughts maybe things can calm. Of course a little bit of mindfulness training can help you to become more able to make that shift.

BiNtHeReDuNiT14

I would like to know if it is easier for men than for women to achieve mindfulness ? As women always have a multitude of tasks to be completed in any one day whereas men already tend to focus on one thing at a time.

I think the main thing would be – as best you can - to do all the many and various tasks you have to complete with as much of your attention as you can. When you wash dishes, REALLY wash dishes. Give your full attention to that and then the next thing and the next thing and the next thing. See what it’s like to engage in these things with all your senses awake and alive.

GrandmaH

I practise Yoga ( when I can get there! says it all really) & although I can relax quickly & easily do find my mind wanders to what I have to do for the rest of the day.
I used to go to an evening class ( for about 20 years)which was better but evenings too busy now & no class really local.
I'm not depressed but as stressed as most busy women are these days.
Would Mindfulness be useful for me?- I have mediatation CDs- is it very similar?
It occurs to me that our Mums were probably busier than we are- ours is often through choice- theirs was necessity as no labour saving devices whereas we often make our own stress by trying to do too much (guilty!)
We are the older version of the 'have it all' generation- I don't know a woman in her 60s who is not rushing around trying to fit it all in & I know a LOT of women in their 60s.

See what it’s like to do some formal mindfulness practice each day. Not all meditations are mindfulness meditations – there’s such a variety out there. Mindfulness meditation practices are specifically designed to enhance mindfulness. Of course, you can do your yoga as a formal mindfulness practice. To do that, as best you can pay real attention to what your mind is up to from moment. Of course it will wander, it’s what minds do, and when you become aware that it has wandered just see where it went, gently acknowledge that “Oh, there’s thinking…” or “there’s planning…” and then gently and kindly bring your attention back to the physical sensations that come with each moment of yoga practice.

Marmight

Can mindfulness help when you are grieving? My mind is all over the place and it would be good to contain it and direct it in some beneficial direction!

Grief is a very natural response of bereavement and it can strongly affect our thoughts, feelings, sensations and impulses. It may be that the most beneficial way to be with grief is just to allow it and to hold the experience with some kindness to yourself. Like all of our experience, the way grief shows up from moment to moment always changes, subtly, from moment to moment. You might wan to check in from time to time: “What’s here, now? How is this feeling now? What feelings, what sensations?” As best you can, hold what shows up with an attitude of kindly allowing. Remember, inevitably, things do change and however much it may leave a shifting shadow, grief too passes.

lalaland

At the risk of sounding completely ignorant - I'm not really sure what "mindfulness" is - I would love a short and simple summary please!

Mindfulness is a particular way of being aware of yourself, others and the world around you. Sometimes we say that it’s the awareness that comes from paying attention on purpose, in the present moment and non-judgementally. Normally our attention skitters about – it moves into the future and into the past and it jumps about in the present from this to that.

Try this: close your eyes and pay attention to the sensations that come along with your breath for just two minutes. Time yourself. My guess is that your mind will wander away from the sensations of breathing many times when you try that exercise. That’s not right or wrong, but it shows what the mind tends to do. When you’re mindful, your attention is more stable, alert and purposive. There’s also a kindly, welcoming element to mindful attention.

GranNanLyn

Is mindfulness just another way of meditating?

No. Mindfulness is a quality of awareness. Mindfulness meditations, which are a particular sort of meditations, are designed to help people to develop that quality of awareness.

etheltbags1

I have read and tried mindfulness but I am a constant worrier and worries outdo any good from being calm and restful.
I worry at anyone time that my house will burn down, flood, I will be in a car crash, have cancer, lose my job, home and a hundred other things and that is just worries for me, I worry that things will happen to my family and I wish I could switch off. Is there an illness that causes worry to be constant like mine or is it because I live alone and have no-one to talkt to most of the time.

When you live alone and don’t talk much to others it’s easy for thoughts to build and grow and for worries to take on a life of their own. And when they do it’s quite natural to want them just to switch off.

If only it were that easy.

Mindfulness training can help by allowing the stream of thoughts to calm – even if only a little. But much more than that, it can help you to begin to see such thoughts for what they are: they’re just thoughts – even the ones that say they’re not. Mindfulness training does this by gently leading you through a series of practices that gradually help you to see how your mind tends to operate – from the inside.

If you can, it would be really helpful to find a local mindfulness course. Check out www.bemindful.co.uk and you might also find my book a helpful first introduction.

pinkscorpio

Does mindfulness help relieve the symptoms of depression?

Mindfulness training can help to relieve the symptoms of depression. The government’s National Institute for Health and Clinical Excellence (NICE) also recommends it as a frontline treatment for people who have had three of more episodes of serious depression and in some places it is available on the NHS. If you’re currently depressed it can be harder to practice and I’d recommend seeking out a qualified mindfulness trainer and seeking their advice as to the suitability of your doing the training right now.