Mindfulness handout

Here's a handout I use w/ the vets after we practice some of the exercises.


Mindfulness

Mindfulness is a technique and way of being that involves being in the present moment, accepting whatever is occurring, with full awareness. If we reflect on it, much of our energy is devoted to pushing away uncomfortable or “bad” experiences and trying to make “good,” or pleasant experiences last. Part of this struggle also involves trying to prevent “negative” things in the future and ruminating on the past. Mindfulness involves stopping this struggle because it creates more suffering in our lives. Much of the struggle is useless because it does not actually help. By focusing on the present moment, we don’t waste our mental energy on the past and future, which are unimportant compared to doing what we need to do now. Also, by letting ourselves accept what is going on in the present moment, we do not waste energy on the losing battle of pushing away difficult experiences and keeping comfortable ones. Experiences are ever changing and disrupting this natural flow only causes more suffering.

Basic mindfulness breathing instructions:
-Sit comfortably w/ back straight and cross-legged or feet firmly on ground.
-Eyes can be open or closed. Closed is best if you’re w/ others, but if you don’t want to, you can look downward softly.
-Notice the sensation of the breath going in and out at the nose, or the rise/fall of the stomach/diaphragm. Don’t focus too hard but try not to wander.
-Ideally, try to breathe from the stomach/diaphragm. If you’re not used to this, just try to expand your abdomen as you breathe in, and with time you will get used to it.
-When thoughts, physical sensations, or emotions come up, just let them come and go non-judgmentally. As if you were objectively watching this from an outside perspective. This includes just being with anything, such as boredom or fatigue.
-Keep bringing yourself gently back to focusing on the breath, even as distractions come up. Just focus your awareness to the present moment.


Suggestions:
Wear loose, comfortable clothing. When practicing at home, start w/ 5-15 minutes, esp for beginners. If intense thoughts or emotions come up that are very difficult to deal with, ideally it is best to try to accept those and watch them come and go, returning to the breath. However, if it is too intense, it is ok to get up and to do some light work (e.g., housework) or go for a walk.