Mindfulness in Bhutan: Mindfulness relaxation and meditation, a short exploration into mindfulness under the guidance of Jan M.Keppel Hesselink, MD, PhD, President Foundation IOCOB.
An approach to life based on the understanding that "the present is the only time that any of us have to be alive - to know anything- to perceive- to learn- to act - to change- to heal" (Kabat-Zinn 1990)
Mindfulness is about being fully awake in our lives, paying attention with intention and without judgement. This accesses our own powerful inner resources for insight, transformation and healing.
Scientific research and those who have participated in our programmes report a wealth of physical and psychological benefits.
Mindfulness meditation is also known as insight because the intention is to gain insight as to the true nature of reality. While concentration involves the practitioner focusing their attention on a single object, in mindfulness meditation practice, every aspect of experience is welcomed and appreciated.
With concentration practice, we give the attention a target that keeps us anchored in the present moment. The target can be a physical object, or more commonly, the breath. We give the mind something consistent to focus on and this becomes the object of the meditation
Whatever is used as the object for the attention, the aim is to keep the mind focused as often as you remember to do so. As the mind starts to wander, we simply direct the mind back toward the object of attention with a sense of friendliness.
What do I mean by friendliness? Whenever we become lost in thought or confusion, we simply acknowledge those thoughts and then gently re-focus the attention. If we consciously try to prevent thinking, its going to have a negative impact on our practice. Instead, the moment we recognize we have become distracted, we gently bring our attention back.
We do this as many times as distraction or thought occurs, without chastising ourselves for having failed or getting emotional about it. There is no failure. We simply bring our attention back the moment we acknowledge we have become distracted.
Eventually, the mind will become calmer and discursive thought will begin to slow. As you notice your mind becoming calmer, avoid the temptation to think about your experience. Rather, keep a friendly attention on the focus of your practice.
Mindfulness meditation differs from concentration in one important way. Where concentration involves the practitioner focusing their attention on a single object, in mindfulness meditation practice, every aspect of experience is welcomed and appreciated.
With mindfulness meditation, we take on the role of an impartial observer of everything that passes before our attention. Our intention is not to be focused, but rather to be mindful, that is, to be fully aware and awake of what is going on in the present moment. Often the breath is still used as an anchor to the present moment in mindfulness meditation, but apart from that, no attempt is made to direct the attention.
Whatever thoughts, so called distractions, sounds, images, ideas, or feelings arise, nothing is excluded. Everything is welcomed. We simply pay attention to whatever is there. We do not judge or evaluate. Whatever happens, whatever occurs is okay we just sit quietly and observe.
Last paragraph is quoted from http://www.4mindfulnessmeditation.com/
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