1) Compassionate mindfulness: - Steadying the mind and body

  • Print
Details
Category: Connect
Published: Saturday, 30 January 2021 17:21
Written by Cherry
Hits: 597

The background, ideas and suggestions for practice in the next series of posts are drawn from a variety of spiritual traditions and 'secular' mindfulness practice programmes as well as evolutionary psychology and neuroscience. Authors, sources and references are acknowledged within the text and also in the 'Resources' section.

'To change the brain we only need moments' - a quote from trauma specialist Dr. Bruce Perry, from the 'Being Well' podcast with Dr. Rick and Forrest Hanson (rickhanson.net)

Without a foundation of steadiness our minds can more easily be scattered, mindlessly driven, readily distracted and made anxious, depressed and chronically fatigued. We can use practices to help regulate our sometimes battered nervous systems. Whilst in the flow of life we can remember to simply adopt a relaxed yet alert posture - sitting, lying down, standing or maybe walking (walking sometimes feels easier if our bodies have previously been in 'high alert' or 'fight or flight' mode). We then bring awareness into the body and can do this by focusing on the breath wherever we somatically experience it .. the heart area can somehow soften and warm us whilst the rising and falling belly can help centre us. If the breath proves a difficult focus then simply feeling our feet can be grounding and steadying. The image of a kangaroo using its thick muscly tail to stabilise itself can be useful!

In 'Neurodharma - 7 Steps to the highest happiness',  Rick Hanson describes 5 factors to help with Step 1. 'Steadying the Mind', each of which can be used as a practice. Summary below:-

After adopting a posture as described above we can:

1. Establish intention to steady the mind - and do this in two ways within the mind/body - top-down - as in giving yourself an instruction - then bottom-up -  imagining a person you know of who 'embodies' steadiness (say, Thich Nhat Hanh..) - breathe with this and have a somatic 'felt-sense', drawing on body feelings/sensations. Mix the two together. Feel the body steadying.

2. Ease the body .. be aware of your body .. focus on the breath .. make your out-breaths slightly longer than your in-breaths ... imagine a relaxing setting (garden, beach, woodland) .. let the body calm - allowing the vagus nerve of the parasympathetic nervous system to slow the heart rate, lower the stress hormones. Feel the body steadying.

3. Abide wholehearted - bring to mind a being or beings you care about - could be a pet .. focus on feelings of caring .. Next, focus on being with others who care about you  .. friend, family member, neighbour .. feel what it's like to be cared for ... imagine your breath coming in and out of the heart area .. allowing love to flow in and flow out to others. Feel the body/mind steadying.

4. Feel safer..  letting yourself feel as safe as you actually are - right now - in this moment .. within this room .. outside in this space .. Be aware of your strengths .. your ability to calm. You may be aware of unease too - allow yourself to let this go as you breathe out .. letting go of contracting, tensing .. Feel the body/mind steadying.

5. Feel grateful and glad - by bringing to mind something you feel grateful for in this moment .. friends, a pet, your neighbours, your home, the natural world, a shaft of sunlight on your wall .. focus on feelings of gratitude and gladness for what you have  .. absorb them .. open to them. Feel the body/mind steadying.

(For full description see Hanson p 35 - 65)