善友天地 -- Mindfulness: A Personal Experience

More often than not, we seem to operate in an auto-pilot mode. We wake up to our daily routine. From taking the same mode of transport to work, to following a familiar route and then somehow, we arrive at work. We start then with a cup of hot beverage and that marks the start of our day. Many may be able to identify with this repetitive pattern. However, if we were asked to recall our everyday journey, it may seem that details are almost evasive. Can we remember what we had seen on the way? How about the people who were sharing the same packed train or bus as us? Soon, we realize that half of our life has just passed us by, in a seemingly mundane manner. Some lament and question if that is only what life offer.

The auto-pilot mode of doing may take a more severe form in some. One may start to form a negative habitual thinking pattern, intensifying the feelings of fear, pain, disappointment, guilt. This in turn increases the chance of suffering from undesirable mental health issues such as anxiety, depression, and paranoia.

It would seem logical at this juncture that disengaging ourselves from an auto-pilot mode would be essential to improving well-being. One of the ways to achieve this is through mindfulness.

What is mindfulness? Some people have understood mindfulness as being very aware while some even thought of it as our mind being too full. In my personal understanding and experience of mindfulness, it is an intentional practice of noticing the details of the present moment to moment, with a non-judgmental attitude, being aware about our body, mind and the environment.

As mindfulness gains more attention due to its usefulness, academics and practitioners alike have attempted to provide definitions of mindfulness. According to Jon Kabat-Zinn, one of the pioneers who recognized the potential and researched on its effectiveness, mindfulness is paying attention in a particular way; on purpose, in the present moment, and non-judgmentally. This definition is further elaborated by one proposed by Mark Williams that mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment to moment.

The interpretation of mindfulness can be subjective and plentiful. It is hence of importance to address and clarify common misconceptions.

1) Mindfulness can only be achieved through sitting mediation.

While sitting meditation can bring about mindfulness, there are many other forms of mindfulness exercises like raisin exercise, mindful washing, mindful walking / movement, mindful eating, mindful breath, mindful body, etc.

2) Practicing Mindfulness is about achieving relaxation.

Being mindful does not necessarily result in relaxation. In most cases, relaxation occurs as a by-product of mindfulness.

3) Mindfulness helps to stop or take away certain thoughts from our mind.

Contrary to this belief, mindfulness is about noticing the thoughts in our mind and being non-judgmental

and non-reactive towards the thought. It involves noticing with interest and awareness, allowing the thoughts to form and go away freely, helping us to achieve more clarity through the intentional awareness.

My first encounter with mindfulness was during the raisin exercise. We were asked to examine the raisin using our five senses; observing the fine details, feeling the texture, noticing for any smell, being attentive to any sound when gently applying some pressure. Then, we were asked to put it in our mouth, and with our tongue, move it around and feel every aspect of the raisin. Finally, slowly chewing the raisin, trying to notice the taste before swallowing it. There was nothing special about the experience, just odd because I have never eaten a raisin in such a meticulous and relatively “long-winded” manner. What usually happens is we simply pop them into our mouth, chew it a few times and swallow it. We would likely be able to ascertain that it is sweet and nothing more.

Yet, in retrospect, the experience felt different because it did not occur to me that eating a raisin can be interesting as well. During the exercise, I am fully attentive to the series of micro-events unfolding. I was not thinking about work or things happening at home. I was being present, being in the moment.

After this activity, it seemed second nature for me to consider opportunities for beneficial application of mindfulness to everyday difficulties that people face. By being fully present, we can guide our mind away from our own habitual thinking patterns, and reach greater clarity about what we think without being overly critical or avoidant towards unwelcomed thoughts.

Another experience with mindfulness was when I tried sitting mediation. As I had to maintain a crossed-legged position for a relatively long period of time, I started to feel pain and discomfort in my back. Without conscious effort, I had unknowingly shifted and re-adjusted my position again and again.

During my second practice, what I did differently was that I had paid close attention to the sensation of pain. I was aware of when it started, how long it lasted. When the pain persisted and did not subside, I made a conscious decision to shift and adopt a more comfortable position.

Mindfulness has empowered me in decision-making as I was consciously aware of my physical sensations, leading to the course of action that I was about to take, taking and eventually took.

Moving from a personal use of mindfulness to application in a therapeutic manner, its value can be translated into real-life application from enhancement of quality of life to alleviation of pain both physical and emotional. Fundamentally, adopting an approach of mindfulness to daily living helps one recognize the intricate beauty of life and fully appreciating the ups and downs.

When faced with chronic and persistent challenges, mindfulness can help one adopt a by-stander approach towards one’s repetitive and negative way of thinking. In turn, this may allow one to break free from the consequences of such vicious cycle of thinking and doing, offering new options and choices.

The concept of mindfulness is not easily grasped and can be clear yet elusive. However, bearing in mind the mindfulness journey is unique and personal to each individual, it can be both fulfilling and rewarding. While words can help shade some light on mindfulness, it is often an individual experiential journey of discovery that would enlighten one’s understanding.

For personal consultation on mindfulness training and other mind-body medicine techniques, please call us at 67419293 or visit us at Blk 5 Upper Boon Keng Road #02-15 Singapore 380005.