Achieving Mindfulness

Mindfulness has become a hot topic. There is a new monthly magazine, Mindful,, the the March/April edition of Scientific American Mind features articles on mindfulness. Most approaches to mindfulness involve meditation. The healthymemory blog has many posts on meditation. The psychologist Richard Davidson has identified six dimensions of emotional style (See the healthymemory blog post, “The Six Dimensions of Emotional Style): resilience, outlook, self awareness, social intuition, sensitivity to context, and attention. He has techniques, which can be found in the healthymemory blog (use the blogs search box), for cultivating each of these dimensions.

Meditation techniques range from exercises designed to train concentrative focus, a narrowing of attention, to exercises designed to train open monitoring, a broad awareness of sensations and surroundings. Both skills are necessary. There are times when we need to focus on a particular problem or idea and there are types where we need to allow new thoughts into our consciousness without rejecting them out of hand as a result of selection biases. In the March/April edition of Scientific American Mind there is a piece on Capturing Attention on page 33. This is an exercise by Scott Rogers, the Director of Programs and Training, Mindfulness Research and Practice Initiative at the University of Miami, that incorporates both types of training into a single meditation session. Here is the technique:

“Sit in an upright, stable position, hands resting on your thighs or cradled together.

Lower or close your eyes, whichever is more comfortable.

Attend to your breath, following its movement throughout your body.

Notice the sensations around your belly as air flows into and out of your nose and mouth. You have been breathing all day—all of your life—and in this moment, you are simply noticing your breath.

Select one area of your body affected by your breathing and focus your attention there. Control your focus, not the breathing itself.

When you notice your mind wandering – and it will – bring your attention back to your breath.

After five to ten minutes, switch from focusing to monitoring. Think of your mind as a vast open sky and your thoughts, feelings and sensations as passing clouds.

Feel you whole body move with your breath. Be receptive to your sensations, noticing what arises in the moment. Be attentive to the changing quality of experience – sounds, aromas, the caress of a breeze…thoughts.

After about five more minutes, lift your gaze and open your eyes.


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