How does your experience change through mindful acceptance of your experience just the way that it is? (5) Describe your experienceīegin to practice describing your internal and external experience with language. Cultivate a open, curious, and gentle attitude of mindfulness towards what you sense and feel. When you stop trying to avoid things that feel uncomfortable, they lose their power over you. Notice all aspects of your felt experience without judging any of it. The idea behind directing your mindful awareness towards the experiences of your senses is to help you get in touch with aspects of your everyday experience that you usually tune out. Choose to direct your attention to subtle smells in the air, tastes of new and familiar foods, and sounds around you.
Begin to notice small aspects of your sensory experience that you usually overlook. Mindfully notice what you see, hear, taste, feel, and smell. Practice applying mindful awareness to all aspects of your bodily experience. When the “future” comes, it will once again be “now.” Let go of past and future… they are illusions. The way that you can “change” the future is by choosing thoughts and behaviors in the present moment that will bring about the future that you desire. There is nothing you can do to magically alter it. There is nothing you can do to change any of it. Recognize that time spent dwelling on or fretting over the past is futile.
BEING MINDFUL FULL
Let go of the need to focus on the past or the future and bring your full awareness to this moment in time.
(3) Be mindful of the momentĬhoose to fully observe what is happening in your internal and external experience right now. In a state of true mindfulness, you refrain from making any judgments about your experience, no matter how painful (or wonderful) it may be… you simply let it be. When you are choosing to cultivate your observing self through practicing mindfulness, you are also making the choice to temporarily let go of the need to change, fight, or deny any aspects of your experience. Mindfulness means to observe your present-moment experience with curiosity, openness, acceptance, and love (Siegel, 2007). When you are practicing mindfulness, you are not actively problem-solving and looking for solutions. Welcome all aspects of the reality of the present moment into your full awareness. Notice all of the physical sensations that accompany that sleepy sensation. Perhaps being mindful of one thing in the moment will mean devoting your full mindful awareness to a feeling of sleepiness. Perhaps that means being mindful of an ache in your back, noticing with full awareness its presence… not trying to judge the pain as “good” or “bad,” but rather noticing it for what it is and allowing this to be enough. Practice developing mindful awareness of just one thing at any given moment. You cannot be mindful of multiple things at once, since mindfulness means to pay deliberate attention to each thought, feeling, or sensation that arises in your experience. Mindfulness requires consciously focused attention towards one idea, feeling, or sensation held in consciousness. Marra (2004) discusses five basic strategies for developing mindfulness: (1) Be mindful of one thing at a time While there is no “one way” of practicing mindfulness, there are some general guidelines for beginning to meet your experience with yourself and others from a centered place of mindful intention. The same is true for practicing mindfulness. The rationale behind practicing any skill is that you will gain valuable knowledge and insight. The choice to live a mindfulness-based life does not happen overnight, nor does it come “easily.” Like all skills, mindfulness requires practice. Suffering follows an evil thought as the wheels of a cart follow the oxen that draws it.” – Buddha “Our life is shaped by our mind we become what we think.
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