The Foundation of Mindfulness Practice

Presented by Dr. Rick Hanson

Tags: focus, meditation, mindfulness, practice

What is Mindfulness?

  • Sustained, present moment, awareness
  • Externally or internally directed
  • Having a sense of awareness about everything (builds connection)
  • E.g. A feeling built up internally or noticing someone’s emotional shift in a conversation

Four Steps of Practicing Mindfulness

  1. Steady Mind
  2. Open Awareness
  3. Disengagement with Experiences
  4. Abiding as Awareness (being aware of being aware) 

Research on Meditation

  • The frontal cortex is what keeps us on track when our mind wanders
  • With practice, focused attention becomes less effortful (the frontal cortex becomes quiet)
  • This then moves us into open awareness (less neurological effort)

In the beginning nothing comes,

In the middle nothing stays,

In the end nothing goes.

-Jetsun Milarepa

The Benefits of Long-Term Practice of Mindfulness Training

  • Lasting physical traces in the brain
  • Connects different parts of the brain better
  • Calms reactive alarm bells of the brain (amygdala)
  • Increases brain wave activity
  • Synchronizes large parts of the brain

Tips for Lack of Focus

Photo by Kelvin Valerio
  • Honour your temperament
  • Find objects of attention that are stimulating enough to keep you focused
  • Move beyond breath to feelings of gratitude, walking around, practicing mindfulness while doing tasks, such as walking the dog, washing dishes, etc.
  • Take into consideration experiences that can be affecting meditation
  • Make skillful adjustments such as the time of day you practice or the type of meditation you engage in

How to Stabilize Mindfulness When Experiences Come Up

  • Step back from upsetting experiences/imagery
  • Have kindness and self-compassion for yourself
  • Know yourself
    • Focus on objects of attention that feel good and are comforting
      • Connection, kindness, compassion
  • The greater the challenge, the greater the resources need to be
  • If you’re feeling vulnerable:
    • Self-regulate: slow it down, protect yourself
    • Disengage: stop meditation, engage in something else
  • Establishing focused attention is key for stuff that may come up
    • E.g. Count up to a number
    • Noting your practice by incorporating language
      • Breath: “In, Out”; Chest: “Rising, Falling”
  • Know why you are practicing
    • To know self better, feel comfortable in own skin
    • To be less afraid of the doors closed in mind over the years
    • To become more autonomous/self-reliant
    • To influence who I am being

Closing Points

  • It’s useful to deliberately cultivate aspects of warmheartedness for others with respect for self (does not happen through mindfulness practices alone)
  • Mindfulness is not choiceless awareness
    • Becomes a way of life as people mature in their practice
    • There’s opportunity for more active forms of practice and to be mindful through:
      • The barest forms of consciousness
      • Self-development
      • Learning from difficult situations/experiences
  • We live in mindless times
    • It’s more important than ever to establish a sustained presence of mind in each moment
More from Dr. Rick Hanson

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This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.