Mindfulness, in the words of Jon Kabat-Zinn, is the practice of “paying attention in a particular way; on purpose, in the present moment, and nonjudgmentally”.
There are 3 ‘What’ skills and 3 ‘How’ of Mindfulness to learn.
The WHAT skills:
- Observe – just notice through the senses what you can see, hear, smell, feel, taste – and attend to these observations.
- Describe – put words to your sensory experiences, labeling your observations. Remember: just the facts; no judgements at this stage.
- Participate – enter into and join the present experience, taking part and participating fully in the moment.
The HOW skills:
- One-mindfully – focus on One Thing In The Moment (OTITM). Remove all distractions and aim to kindle awareness of a single experience. Notice without judging and bring yourself back each time your attention floats away.
- Effectively – focus on what works; it’s not about wrong or right, fair or unfair. Let go of what is holding you back. Be skillful and commit to the task at hand – what are your objectives in this moment?
- Non-judgementally – no evaluations, no opinions, “just the facts” of what indisputably is true within a moment. No “should”s or labeling as “good” or “bad”. Hold a non-judgemental stance: “It is what it is”. If you find yourself judging, try not to judge this either!
To read more about my personal experience with Mindfulness and how it has helped me, click here.