Mindfulness Myths and Easy Ways to Overcome Them

This video by Dr. Russ Harris of the Happiness Trap Book and Program really helped me to dispel the negative connotations when I hear the word “Mindfulness” these days.

Basic Myths Busted:

Mindfulness is Meditation. This is not at all the case. There are many, many ways to develop mindfulness skills and meditation is only 1 of those many ways.
Mindfulness comes from Buddism. There are mindfulness practice in all religions. However, it is not a religious practice at all, instead it is a mental skill set and helps build emotional resilience.
Mindfulness is a type of relaxation. This is also not true. You can practice the skill sets of mindfulness while experiencing any range of emotions. It can be a relaxing practice but not always.
Mindfulness is a way of controlling our thoughts. Wrong again. It’s becoming aware of our thoughts and fully allowing them but choosing which ones to let go and which ones to allow to guide our current actions. It is not a way of controlling them or worse yet suppressing them.
Mindfulness is about controlling our feelings. We need to feel all our emotions and mindfulness actually allows all of them to flow through us without getting swept away by them.

Mindfulness has been defined in modern psychological terms as “paying attention to relevant aspects of experience in a nonjudgmental manner”, and maintaining attention on present moment experience with an attitude of openness and acceptance.

A Definition of Mindfulness

• Mindfulness means paying attention to the present moment without judgement or criticism.

• We add to our experience of the present moment with judgments and interpretations affecting body, mind, and spirit.

• Becoming aware of the process is the Golden Ticket to unlocking greater potential for peace in your life.

• Living mindfully decreases anxiety, depression, and anger.

• It increases joy, happiness, peace, healthy communication, and trust in God.

In today’s world, busyness can often be a badge of honor. When asked how things are going, we so often hear the response “I’m crazy busy.” But what are we honoring when we honor busyness? For most of us busyness is another way of saying we are lacking peace in our lives. Mindfulness is a simple way to help restore order and balance in our lives, opening us up to life in all its messy glory in each moment.

Mindfulness helps us shift out of the “doing” mode and into the “being” mode. Often we try to confront the struggles in our lives by doing more, but it’s by slowing down and paying attention to the present moment that we can find peace. We really want to learn this new idea to focus and then choose rather than to continue through our days blindly reacting to whatever comes our way.

Mindfulness is the energy that helps us recognize the conditions of happiness that are already present in our lives. You don’t have to wait ten years to experience this happiness. It is present in every moment of your daily life. There are those of us who are alive but don’t know it. But when you breathe in, and you are aware of your in-breath, you touch the miracle of being alive. That is why mindfulness is a source of happiness and joy.

Mindfulness Meditation
Find a place where you can sit quietly and undisturbed for a few moments. To begin, you might want to set a timer for about 10 minutes, but after some experience you should not be too concerned about the length of time you spend meditating.

Begin by bringing your attention to the present moment by noticing your breathing. Pay attention to your breath as it enters and then leaves your body. Before long, your mind will begin to wander, pulling you out of the present moment. That’s ok. Notice your thoughts and feelings as if you are an outside observer watching what’s happening in your brain. Take note, and allow yourself to return to your breathing.

Sometimes you might feel frustrated or bored. That’s fine–these are just a few more feelings to notice. Your mind might start to plan an upcoming weekend, or worry about a responsibility. Notice where your thoughts are going, and accept what’s happening. Whenever you are able to, return your concentration to your breathing. Continue this process
until your timer rings, or until you are ready to be done.

Body Scan
During the body scan exercise you will pay close attention to physical sensations throughout your body. The goal isn’t to change or relax your body, but instead to notice and become more aware of it. Don’t worry too much about how long you practice, but do move slowly.

Begin by paying attention to the sensations in your feet. Notice any sensations such as warmth, coolness, pressure, pain, or a breeze moving over your skin. Slowly move up your body–to your calves, thighs, pelvis, stomach, chest, back, shoulders, arms, hands, fingers, neck, and finally
your head. Spend some time on each of these body parts, just noticing the sensations.

After you travel up your body, begin to move back down, through each body part, until you reach your feet again. Remember: move slowly, and just pay attention.

Five Senses
Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses.

What are 5 things you can see? Look around you and notice 5 things you hadn’t noticed before. Maybe a pattern on a wall, light reflecting from a surface, or a knick-knack in the corner of a room.

What are 4 things you can feel? Maybe you can feel the pressure of your feet on the floor, your shirt resting on your shoulders, or the temperature on your skin. Pick up an object and notice its texture.

What are 3 things you can hear? Notice all the background sounds you had been filtering out, such as an air-conditioning, birds chirping, or cars on a distant street.

What are 2 things you can smell? Maybe you can smell flowers, coffee, or freshly cut grass. It doesn’t have to be a nice smell either: maybe there’s an overflowing trash can or sewer.

What is 1 thing you can taste? Pop a piece of gum in your mouth, sip a drink, eat a snack if you have one, or simply notice how your mouth tastes. “Taste” the air to see how it feels on your tongue.

The numbers for each sense are only a guideline. Feel free to do more or less of each. Also, try this exercise while doing an activity like washing dishes, listening to music, or going for a walk.

Aim to practice daily for 15-30 minutes. More frequent, consistent, and longer-term practice leads to the best results. However, some practice is better than no practice. Find a time and place where you are unlikely to be interrupted. Silence your phone and other devices, and set a timer for your desired practice length.
Posture
 Sit in a chair, or on the floor with a cushion for support.
 Straighten your back, but not to the point of stiffness.
 Let your chin drop slightly, and gaze downward at a point in front of you.
 If in a chair, place the soles of your feet on the ground. If on the floor, cross your legs.
 Let your arms fall naturally to your sides, with your palms resting on your thighs.
 If your pose becomes too uncomfortable, feel free to take a break or adjust.

Awareness of Breathing
Because the sensations of breathing are always present, they are useful as a tool to help you focus on the present moment. Whenever you become distracted during meditation, turn your focus back to breathing.
Notice the sensation of air as it passes through your nose or mouth, the rise and fall of your belly, and the feeling of air being exhaled, back into the world. Notice the sounds that accompany each inhalation and exhalation.
Wandering Mind
It’s normal that your thoughts will wander during mindfulness meditation. At times, it might feel like a constant battle to maintain focus on your breathing. Don’t worry—that’s normal.
Instead of struggling against your thoughts, simply notice them, without judgment. Acknowledge that your mind has wandered, and return your attention to breathing. Expect to repeat this process again and again.

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