Most of us have been there.   It can prevent us from being clear minded and making wise choices.  And even the most capable people, can end up anxious, panicky, depressed, or aggro, and unable to focus at work, communicate well, or relax, sleep well at night, and enjoy life. 

One of the first lessons in mindfulness is about creating calm by coming into the present moment. 

1. Presence – creates calm

As we come into the present moment and focus on the sensory world, the chatter of our minds tends to quieten down. Most of us are naturally mindful in some parts of our daily lives, usually with something we love: surfing, singing, gardening, walking, cooking etc.

When we are doing those things we love, we come into the present, with our minds gently aware and focused on what we are doing in the sensory world, and our bodies only activated as much as they need to be.

In mindfulness training we develop the ability to reconnect with this mindful state at will, where ever we are, AND, especially when we need to calm down.  Calm our stress, anxiety, overthinking and overwhelm.

There are hundreds of informal and formal mindfulness meditations and exercises that help us learn to focus our attention in the sensory world.  We practice informal mindfulness meditations throughout our daily life, eg, smelling the roses, being aware of sounds around us, washing the dishes etc.  We usually practice formal mindfulness meditations sitting, or lying for a period of time.  There are hundreds of formal mindfulness meditations, the most well-known ones being focused on the body or breath, and these help us develop the neural pathways, and build a habit of clam. 

This is one layer of mindfulness  

2. Concentration – creates focus

As we bring a little discipline to bear in both formal and informal practices of coming into the present moment, we develop our capacity to concentrate.  We learn to focus our attention in the sensory world, and notice the body sensations, emotions, state of mind we are in, the thoughts that arise.  And we also learn to let those be, and bring our attention back to the object of meditation. In so doing, we ourselves drop more deeply into a calm nurturing space, we develop our capacity to focus, our creative inner landscape can open up, and we can gain new perspectives.

As we drop into a deeper calm space we feel more rejuvenated.  Research shows that our nervous system starts to calm down, with all the physiological and mental changes that happen as we de-stress. 

We develop the capacity to concentrate and focus for longer more sustained periods, which has two benefits.  Firstly, we simply learn to stay focussed, and we learn to not react unnecessarily (or over react) –  to that which arises in our environment or in our own minds.  These support us during the meditations, and also generalise to our daily lives where we develop a capacity for longer sustained focus and cultivate the habit of not over reacting to lifes’ challenges in unskilful ways.  This helps us be much more productive.

As we continue to concentrate and maintain gentle focus, we often feel a subtle shift in our state of consciousness that can lead to different mind body perceptions and inner creativity.  In the Eastern traditions, this is described as the conscious mind meeting the unconscious mind.  That state just before you go to sleep where all manner of images, ideas and concepts pop up.  In the West, there have been books written about physicists, who describe this state of mind being the source of all their creative ideas.  In referring to the shift in consciousness, Einstein said “Problems cannot be solved with the same mind-set that created them”.

This is another layer of mindfulness. 

3. Awareness – creates clarity

As we practice meditation, we notice where our attention goes and what meaning we give to our experience.  We become increasingly aware of the workings and habits of our own minds.  This includes things we believe to be true – even when they are not, and our blind spots – things that we have not seen before.  Sometimes we see things we don’t want to see or own J.

The thoughts and emotions that arise unbidden, oft unnoticed, and yet, triggering what comes next … our next thoughts, emotions, mood, addictions, reactions and other behaviour.  We see the stories we have running and the conversations we are having in our heads.  Usually with us at centre stage.  The stories that feel real, the conversations and interpretations that seem right and important – but sometimes are not real, right or helpful.

We become more aware of body sensations and the link between events, thoughts, emotions and those body sensations. Links that have oft been wired together over a long time and are triggered easily.

We start to see where our attention usually is, how often we are on auto pilot and the impact on us of simply not being in the present moment. 

We see how much we judge ourselves, others and the world, how much we compare, want things to be different from how they are.  We see all the shoulds and musts and how so much of our own emotional suffering – and reactive behaviour – arises in the difference between how we want things to be and how they actually are.  We start seeing reality in its own terms. We often learn this through formal mindfulness meditations including the body scan, breath and sound meditations. 

We really start to gain Insight into our own actions. 

This is another layer of mindfulness. 

Are the layers of mindfulness linear?

No.  It’s just like riding a bike. We tend to learn the different parts in layer or steps, yet need them all together.  

We find the right size bike, adjust for our height, learn to pedal, keep balance, steer, use the gears, maintain an appropriate speed, use hand signals, watch for traffic, and navigate increasingly challenging contexts.  Based on our past learning, and natural talents, some of these layers or steps are easier or harder to learn.  However, in order to ride well in different terrains, in different states of fitness we need all layers weaving skilfully together in increasing spirals of flow, deepening and strengthening the more we ride/practice.  We just learn and add one layer/step at a time, integrating up to the level of competence we want. 

So too with learning mindfulness.  Mindfulness is fundamentally about awareness.  While it may have useful and calming effects immediately, over the long term, it is the awareness, which leads to insight which leads to wisdom that gives mindfulness its deep value and ability to flow in our lives.

Liana Taylor 2019 Copy right

Excerpt /adapted from soon to be published book  Mindfulness: How to access your inner wisdom in 9 simple steps

Watch out for part 2 and 3 coming soon. 

And over the next few months I will share different ways for you to apply these layers or steps of mindfulness in different contexts.

Feel free to share this information, and please remember to attribute to: Liana Taylor, Clinical Psychologist and International Mindfulness teacher, 2019, www.theaiam.com.au

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We are looking forward to connecting with you!

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We send them our heartiest congratulations.

Anna-Lisa has described learning mindfulness meditation, and especially the Mindful Conversations course, as life changing. So much so, she is now writing her Masters thesis on the impact of mindfulness in relationships.

Anna-Lisa Talbot and Tom Rodger, Santo Winery, Santorini, Greece, July 2016

Research on mindfulness and relationships

Substantial research indicates that interpersonal processes play a major role in chronic stress and depression. Mindfulness practice can create profound changes in relationships with others. Research suggests that Mindfulness in relationships leads to greater capacities to respond constructively to relationship stress, and greater: relationship happiness, autonomy, acceptance, friendliness, interest, self control, capacity to listen, cultivation of character strengths, ease in parenting, positive neuro-plastic changes, team performance, and leadership effectiveness.

Barnes & Brown (2007), Bihari & Mullan (2014), Finkel & Campbell, (2001), Holzel et al. (2011), Jazaieri et al. (2012), Niemiec, Rashid & Spinella (2012). You can read Anna-Lisa’s research in due course.

Mindful Conversations Course

– coming to Adelaide Oct 6-8th, 2016
The Mindful Conversations 3 day course is the one that professionals think they will get the least out of, and report getting the most out of personally and professionally. It gives you tools to use immediately, to make significant changes in relationships at work, with your kids, partners, parent and friends. The conceptual models bring together mindfulness and positive psychology in a enlightening way.

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Develop the foundation that will help you Master your ability to change lives.
If you want to help people, then mastering really sharp counselling skills is a foundation to everything you do.

Counselling is the ability to inspire others to take action, to understand them in a way that allows them to not feel alone, to see the way forward and be inspired to take action in their own lives.

However, many people trained in psychology, social work, medicine and other health disciplines don’t have much opportunity to learn and integrate these skills. Worse yet, they have a degree and are expected to know how to counsel people, and can feel a real lack of confidence in knowing what to say and how to get the absolute most out of their time with clients.

By giving you the correct strategy and layering in exercise after exercise, you will be amazed at how natural you become and surprised at how effortless your ability to listen understand and help will flow.

Course Dates and Times
May 31st – June 28th 2016 – Five Tuesday evenings 6-8.30pm
And
July 2nd 2016 – all day Saturday 10-6pm

Where: Mindfulness Centre, 4/10 King William Rd Hyde Park SA
CPD: 20 hours
Cost:
Standard fee $695 (incl. GST) per person
Early bird fee $595
Super early bird fee $495

We are currently not offering this course, but feel free to express your interest at mind@theaiam.com.au and we can notify you of the next available date.

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Mindfulness is about being present, and most of us are present while doing something we love. Playing sport, singing, cycling, gardening, cooking, what ever it is that we love draws us to focus on it, and allows the chatter in our minds to drop away. The world does not change, but thoughts of worry, stress, insecurities, regrets and fears, all drop away in the face of us being present with what we love.

Argentine tango is a beautiful medium and metaphor for mindfulness in action.

When: Thursday 1st Oct
Time: 6.30-7.30pm
Where: Thebarton Community Centre, South Rd, Torrensville. Enter is via South Rd to the car parking area.
Cost: $10 pp online, OR $15 at the door

Even if you have 2 left feet, and no rhythm you can learn to tango… This is designed for men & women, old & young, fit & unfit, fat & thin, you can all learn to tango, you are all welcome.

Watching experienced dancers is a vision of poetry in motion. For all of us, Argentine tango provides an opportunity to simply develop our concentration and be present in our own bodies, to feel the slow pulse of the music, to feel one foot after another move on the floor, to settle in our hearts, to walk with another, to feel the rhythm of our own heart beat as we walk to it.

In tango we can learn the beauty and power in leading, and the beauty and surrender to follow. Just as in life where we step up to lead, soften to follow, back and forth, back and forth in leadership and followship, just like the tango of life, love, and leadership.

FOR MORE DETAILS AND TO REGISTER CLICK HERE

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Malcolm Huxter, Clinical Psychologist currently on Christmas Island, myself and several other key speakers from around the globe, who know that mindfulness is a lifelong practice, gave a sigh of relief as he echoed words we had shared with each other.

The entire conference was positioned with a mark of deep respect for the Buddhist tradition.  Significantly the pre conference public lecture given by Ven. Ajahn Amaro from the Amaravati Buddhist Monastery in the UK titled Mindfulness and Its Supportive Friends elucidating ways in which the core Buddhist teachings support a wiser and more compassionate life.

I loved his book Tudong – the Long Road North, republished in the expanded book Silent Rain, which included an account of his 830-mile trek from Chithurst to Harnham Vihara.

We Australian BPIG members gave presentations at the conference and had a lot of laughs catching up with each other across the globe.  Malcolm Huxter spoke on Buddhist mindfulness practices in contemporary psychology: A paradox of incompatibility and harmony.   Sarah Francis spoke on A preliminary study of Mindfulness Integrated Cognitive Behaviour Therapy: Results from a series of group interventions.  And I gave a presentation titled Leadership wisdom: transforming the world moment by moment

Mark Williams presented  Mindfulness, suicidality and early adversity.. sharing rich insights into the effects of early adversity and what recent research is highlighting as effective, and ineffective in clinical care.

Professor Paul Grossman from Switzerland gave a courageous and applauded keynote about Mindfulness and its obstacles in science and practice in which he challenged researchers for massaging research, and practitioners and the media for claiming things that don’t exist.

Malcolm Huxter, Sarah Francis and I enjoyed a  wonderful conference dinner with other keynote speakers, Paul Grossman,  Ajahn Amaro, Jean Kristella , Jon Kabat Zinn and others.  Some international collaborations were enriched and new ones are developing as a consequence of this conference.

Liana Taylor © June 2013

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Malcolm Huxter, Clinical Psychologist currently on Christmas Island, myself and several other key speakers from around the globe, who know that mindfulness is a lifelong practice, gave a sigh of relief as he echoed words we had shared with each other.

The entire conference was positioned with a mark of deep respect for the Buddhist tradition.  Significantly the pre conference public lecture given by Ven. Ajahn Amaro from the Amaravati Buddhist Monastery in the UK titled Mindfulness and Its Supportive Friends elucidating ways in which the core Buddhist teachings support a wiser and more compassionate life.

I loved his book Tudong – the Long Road North, republished in the expanded book Silent Rain, which included an account of his 830-mile trek from Chithurst to Harnham Vihara.

We Australian BPIG members gave presentations at the conference and had a lot of laughs catching up with each other across the globe.  Malcolm Huxter spoke on Buddhist mindfulness practices in contemporary psychology: A paradox of incompatibility and harmony.   Sarah Francis spoke on A preliminary study of Mindfulness Integrated Cognitive Behaviour Therapy: Results from a series of group interventions.  And I gave a presentation titled Leadership wisdom: transforming the world moment by moment

Mark Williams presented  Mindfulness, suicidality and early adversity.. sharing rich insights into the effects of early adversity and what recent research is highlighting as effective, and ineffective in clinical care.

Professor Paul Grossman from Switzerland gave a courageous and applauded keynote about Mindfulness and its obstacles in science and practice in which he challenged researchers for massaging research, and practitioners and the media for claiming things that don’t exist.

Malcolm Huxter, Sarah Francis and I enjoyed a  wonderful conference dinner with other keynote speakers, Paul Grossman,  Ajahn Amaro, Jean Kristella , Jon Kabat Zinn and others.  Some international collaborations were enriched and new ones are developing as a consequence of this conference. Liana Taylor © June 2013

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