by Aaron
I shared these tips for effectiveness use of mindfulness techniques from this British medical publication; many align closely with how we practice at Hakone.
1 – Use meditative anchors
The most commonly taught meditative anchor is that of observing one’s breath. Full awareness of the in-breath and out-breath helps patients to ‘tie their mind’ to the present moment and to regulate thought rumination.
For patients with concentration deficits, instructing them to count their breath (that is, from one to ten and then back down to one) is normally beneficial. Similarly, some patients find it easier if they are guided using simple and gently spoken phrases such as ‘breathing in, I am fully aware of my in-breath’ and ‘breathing out, I am fully aware of my out-breath’. Other examples are ‘breathing in, I am here; breathing out, I am now’ and ‘breathing in, there is nowhere I need to be; breathing out, I am already home’.
2 – Don’t force the breath
When using breath awareness as a meditative anchor, it is important to discourage patients from forcing their breathing. In other words, the breath should be allowed to follow its natural course and to calm and deepen of its own accord.
3 – Adopt an appropriate meditation posture
As part of seated meditation practice, a good physical posture helps to facilitate the cultivation of a good mental posture. The most important aspect of the meditation posture is stability and this can be achieved whether sitting upright on a chair or on a meditation cushion. In the 8-week secular mindfulness intervention known as Meditation Awareness Training (MAT), the analogy used to explain the most appropriate posture for meditation is that of a mountain: a mountain has a definite presence, it is upright and stable but it is also without tension and does not have to strain to maintain its posture; it is relaxed, content, and deeply rooted in the earth.
4 – Use mindfulness reminders
‘Mindfulness reminders’ are a strategy for maintaining mindful awareness during everyday activities. An example of a mindfulness reminder is an hour chime (perhaps from a wrist-watch or computer), which, on sounding, can be used as a trigger by the patient to gently return their awareness to the present moment and to the natural flow of their breathing.3
Some individuals prefer a less sensory reminder such as a simple acronym. For example, in the MAT program, participants are taught to use a three-step SOS technique to facilitate recovery of meditative concentration by ‘sending out an SOS’ at the point when intrusive thoughts arise, as follows:
- Stop
- Observe the breath
- Step back and watch the mind
5 – Practice what you preach
If a person is going to instruct others on how to practice mindfulness correctly, then it is essential that they do so from an experiential standpoint. From the GP’s perspective, maintaining a regular practice of mindfulness does not have to encroach into busy work schedules. In fact, rather than ‘taking time out’, mindfulness practice really begins when a person gets up from their meditation cushion (or chair) and continues with work and daily tasks. So the practice of mindfulness is less about finding the time to practice, and more about simply remembering to engage a mindful attention-set during whatever activity one happens to be engaged in. For example, as you read this article, are you fully aware of your breathing? Can you feel your lungs as they rise and fall with each breath in and out? Can you feel the weight of your body on the chair you are sitting on? Do you know how you are sitting? Is your posture that of somebody who is awake and fully participating in the world or are you slumped right back in your chair? Are you fully present as you read this or is your mind already jumping to whatever you will be doing next? In short, are you fully aware of each precious moment of your life as it passes you by?
Hakone Zendo 