Module 1: Exploring Mindfulness
Welcome, to module 1.
This course is broken into a series of modules and lessons. You may scroll down the lessons on each module, or use the links in the menus on the left to jump to any point within each module.
What is Practice?
During this programme, you are offered 11 practices to try, each of these are approximately 10 minutes long.
It is of benefit to complete one or two practices daily, or at least five times in every seven day cycle.
The efficacy of this course is based on students completing practice daily in order to experience the positive brain change that takes place as an outcome.
Our mindfulness practice rewires the brain in a way that heightens awareness, nurtures a deeper ability to focus and pay attention. It’s in this rewiring of our neurons that we learn to respond rather than react to stress triggers in our life, thus reducing our stress and alleviating anxiety.
After each practice, take a moment to reflect on what you are thinking and how you are feeling.
These are called practices for a reason, this isn’t about getting something “right”, but instead about taking your time, and coming at your practice from a place of curiosity.
What is Mindfulness?
Mindfulness means paying attention…
“in a particular way; in the present moment, on purpose and non-judgementally”
Jon Kabat-Zinn 1996
Throughout this process we’ll be looking at attention and intention.
Bringing our attention and awareness to our thoughts, feelings, sensations and physical experiences in the present moment as they arise and pass away.
Doing so with intention, which includes renewing our awareness should we lose it.
Mindfulness involves putting past experiences behind us, and not pre-living potential future experiences. In mindfulness practice we learn to live in the here and now by stepping out of autopilot and waking up to our present moment reality
In Mindfulness practice we are not passing judgement or criticism on what we notice as we pay attention, instead we practice acknowledgement and acceptance
Mindfulness is the opposite of being on automatic pilot, absent-minded, or spaced out.
“To what’s happening in the present moment, in the mind, body and present environment, with an attitude of curiosity and kindness”
— Mindful Nation
Mindfulness and the brain
Until recently it was thought that our brains developed during our childhood and teens and then stopped once we'd reached maturity.
In fact, the medical world believed that it started to deteriorate during the twenties until the end of life.
We now know, as a result of modern medical technology and scientific research that this is far from the truth.
It is also more complicated.
Our brains have an extraordinary capacity to keep changing and adapting to new circumstances, whether it's learning a new language or hobby or adjusting to new challenges such as a change in career.
This ability of the brain to reshape and alter its physiological make up throughout life is known as neuroplasticity.
New and emerging research
The advent of functional MRI scanners over recent decades have taught us so much about how the brain works by observing and recording what happens when a person is lying in the scanner, meditating. Even small changes can be detected from one moment to the next, giving us fascinating insights into the functioning of the brain.
Before this time, we were only able to see the brain in static images, which didn't give us the full picture.
Benefits of Mindfulness
There have been numerous research studies highlighting the benefits of regular Mindfulness practice. Keeping in mind the notes and reflections you made in your journal, go through all the benefits of mindfulness below.
You can linger here as long as you like, and move through at your own pace.
Mental
- Reduces stress and anxiety
- Greater calmness and clarity
- More effective concentration
- Increased resilience in difficult situations
- Improved listening skills
- Improved ability to quieten the chattering mind
- Increased ability for lateral thinking and creative solutions to problems
- Greater self-awareness and awareness of others
Physiological
- Reduced heart rate
- Lower blood pressure
- Better breathing patterns
- Better/Deeper sleep
- Healthier digestion
- Strengthening of immune system
Psychological
- Improved confidence and self-esteem
- Ability to be kinder to oneself and others
- Increased empathy and compassion
- Heightened awareness of the body leading to recognition and release of pain
Here are five people who practice Mindfulness, talking about what it has done for them. Each of them have a slightly different take on the subject.
For me the practice of Mindfulness enables me to interact with life and those around me in a more responsive, skilful and relaxed manner. I feel more content and happier and my experiences of the pleasurable things in life are deepened and enriched. I spend less time on automatic pilot and more in the here and now.
Oh yes, paying attention to the here and now can be significant and even profound. For me, I start to notice some space around my thoughts and emotions and they no longer seem all consuming. I think this new and greater perspective gives us potential to consciously respond to our thoughts and emotions as opposed to simply react, and to reflect on whether they are helpful or true.
I’ve found much greater equanimity; events that used to be challenging and difficult don’t see quite so significant. I have gained a greater acceptance of my current situation and I have the inner tools to both change that which is necessary and learn to be content with that which I can’t or don’t wish to change.
Our poor brains!
Constantly moving towards pleasant experience and memory and away from unpleasant is tiring.
Mindfulness helps us find balance, equanimity and increases energy as a result.
Really, Mindfulness gives us the ability to let go – let go of stress and anxiety, of constancy of thinking, of reliving the past or pre-living the future. In my experience the conditions that cause the stress and anxiety may well still exist, but we can relate to them in a more peaceful, harmonious and relaxed way, which in turn decreases our unhappiness and discontent.
And another benefit is the self-compassion and kindness involved in giving ourselves the time to undertake a daily Mindfulness practice. I feel it can be a catalyst for greater kindness and compassion in itself, and implies a commitment to our own happiness and well-being.
We will all benefit from mindfulness in different ways, by writing down your experiences in your journal you will start to notice the benefits it has on you on a daily basis.
Mindful eating practice & inquiry
The great news about mindfulness is that it can be done anytime, anywhere. We can bring a mindful attitude to even the most ordinary tasks, which helps to teach us new perspectives and deepen our understanding of ourselves.
By bringing our attention to what we are doing in the moment, we step out of autopilot to focus on the now and see things as they really are.
Short mindfulness practice - Mindful eating
In this video Karen will take you through the Mindful Eating of a raisin practice. It’s a good way to see how you can apply the mindful practice to any daily activity.
You can also download a PDF version of this practice, to use in your own time >> Raisin Practice
Practice: Compassionate body scan
The follow audio takes you through the Compassionate Body Scan – foundational practice.
Find somewhere private or put your headset on and listen to Karen guide you through the practice.
This video runs for about 10 minutes.
After the video has finished, remember to do your after practice inquiry.
Spend a little time, perhaps a minute or two, in reflection, noticing what the experience was like, asking yourself questions such as these:
- What did you notice inside your body?
- Did you notice where in your body you felt emotions?
- Were you aware of what was happening in your mind?
- How did you react when you noticed what your mind was doing?
- Did bringing awareness to your thoughts change your experience?
- Is there a familiar pattern emerging here?
- Can you identify your experience with other areas of your life, your relationships for example?
- How do you think it would feel to bring compassion in here?
- How could you transfer what you have learnt through this practice to benefit your life?
Practice for Module 1
Congratulations on reaching the end of Module 1.
Remember to take your time to practice, use your inquiry questions and journal, before moving on to module 2.
We recommend one week of practicing the Compassionate Body Scan and doing your chosen daily mindful activity before starting the next module.