Focus On Vibrant Health – Mindful Living

NORTH FORK, CA – Mindfulness is paying attention to the present moment, without judgment.  You focus on what is happening right now.  That may include passing thoughts, emotions, sensations in your body, and your surroundings.  The idea is not to control your experience or react to it, but to simply observe and see it clearly.  This is in contrast to focusing on the past, or worrying about the future.

Mindfulness is not a new idea, and is part of Buddhist and Hindu teachings.  It is well described by the phrase “Be Here Now”, associated with Ram Dass.  This is the title of his 1971 book where he helped bring mindfulness into the awareness of mainstream Western culture.  In 1979 Jon Kabat-Zinn, PhD created the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical School to help patients deal with a wide range of problems, such as chronic pain and addictions.

Truly, being in the present moment is a natural human skill.  Young children are very present-focused.  They can watch a butterfly or play with a toy and stay fully absorbed for long periods of time.  It is worth considering what interferes with this innate ability.  Around age six children become increasingly aware of rules, social expectations, and self-image.  School structure demands sustained attention, and the constant stimulating input from technology fragments attention.  Many aspects of adult modern life compete for your attention, including the fast pace, constant stimulation, productivity being highly valued, and information overload.  Social media is designed to capture and hold your attention as long as possible, basically stealing it away from you.

Why should you even care about being able to rest in the present moment?  First, because it’s enjoyable.  Also, it is associated with many health benefits.  Here we come again to the idea of separating health into physical and mental, which is ridiculous. They are the same health.  When you give yourself a break from the past and the future, and stay more in the present, you will have less depression and anxiety, and sleep better.  When you don’t take your negative thoughts so seriously, you experience more compassion – for yourself as well as others.  Mindfulness is associated with less heart disease, stroke, and chronic pain; lower blood pressure, less muscle tension, fewer headaches, and improved digestion.  Mindfulness can help you recover from a variety of addictions, likely by helping you deal better with stressful or emotionally upsetting events.

How to Start

• Start by setting aside five minutes on a daily basis, ideally at the same time so you can set the habit
• Choose a location where you are comfortable and won’t be distracted, inside or outside
• Turn off all devices that may demand your attention
• Sit upright comfortably; this position helps you stay alert
• Relax your body – jaw, shoulders, belly; soften your gaze
• Bring your attention to the present moment, perhaps by observing your breath, looking at some aspect of nature or a pet, or feeling the breeze on your skin
• Notice the pleasure of the beauty around you
• It is expected and normal for your mind to start to wander; gently return your attention to the present
• Try not to judge yourself or give up; it gets easier with practice
• As it gets easier, gradually increase the time to 30-60 minutes

That’s the practice.  Simple, but not necessarily easy.  The work is to just keep doing it; benefits happen over time.  You can also practice in many other ways, such as paying closer attention to the things you do each day, rather than multitasking or being distracted.  This may include brushing your teeth, putting your clothes on, or eating meals without distractions.

You may find yourself feeling kinder, calmer and more patient.  You may become more playful and enjoy your life more.  You may find it easier to connect with your loved ones and friends, more able to give them your full attention.  You are likely to find it easier to focus, and may notice improved creativity.  The state of your physiology that goes with these benefits also supports your ability to prevent and repair diseases.

Slow down, create spaciousness, be intentional, savor more moments, and reconnect with what is real and meaningful for you.

Read previous articles here:  Focus On Vibrant Health.

Dr. Veronica Tilden can be your ally in having vibrant health.  She uses traditional hands-on osteopathy and helps you take responsibility for your health, guiding you to make better choices in your life.  Her office is in North Fork.  You can find out more and schedule an appointment at DrVeronicaTilden.com.

Also read:

The Power of Emotional Well-Being