When most people think of psychology, they think of "the mind." Without getting extremely
philosophical, we can say "the mind" is at the heart of psychology. Oftentimes however, the
mind seems to have a mind of its own. That is, it seems as if our thoughts, our feelings, our
behaviors and so on are at the mercy of forces beyond our control. The practice of
mindfulness is designed to bring our thoughts, feelings and behaviors under control through
the focus of the mind.
The practice of mindfulness can be thought of as cultivating awareness. It can also be
thought of as paying attention.
When people come to therapy, they usually bring complaints which are of two types. We
may think they bring one or the other, but they usually bring both. One type is about
obsession and compulsion. They pay too much attention to things which bother them or
engage in behaviors which are not going to help them with their complaints. The other type
is about denial and avoidance. They pay too little attention to the things which could help
them and engage to little in the things which could truly enrich their lives.
When we are very focused on one thing (or a set of things), we are usually less focused on
other things. If we STOP and ask ourselves "Where do I want to put my focus right now," we
will usually come up with a clear answer. Even if the "answer" is, "I don't know," or "I am
really torn on that," our answer is clearer than if we did not practice this basic mindfulness
technique.
The purpose of mindfulness: When a person has learned to employ the first of these
mindfulness techniques, they will find that mindfulness is a good way to get themselves out
of some sort of trouble or to solve some sort of a problem. They train themselves to
habitually look for "red flags" and instead of being triggered into some unexamined or
habitual, or old response, they are cued to use their mindfulness skills towards happier,
more fulfilling ways of looking at and doing things.
Mindlessness: Our minds, it is said, are wonderful servants, but terrible masters. When we
grab control over our own minds, making it work for us, we are free to let it go. When we
have, through mindful awareness, corrected our problematic thoughts, we are free to relax,
and as we become more practiced, our ability to relax and be at peace becomes easier.
Less and less do we suffer the terrible and overwhelming churning of the mind and less and
less do we experience the oops and regrets which result form the type of mindlessness
which has not first been brought under attentive control. Mindfulness and mindlessness go
together. If we develop our mindfulness skills, the problems arising from mindlessness will
alert us to STOP and practice mindfulness. When we have STOPPED and employed our
mindfulness skills, we are free to be "mindless."
Mindfulness is not just for solving problems. It is a way by which life can be enjoyed more
fully. Cultivating skills of attention, we can periodically stop and ask ourselves "What am I
doing now?" Instead of a dull awareness of talking with a friend for instance, we may find
that we are with someone we are truly enjoying. We may notice how good the breeze feels,
how cold a glass of ice water is, the way our fingers move when we want them to and how
good it feels to have air move in and out of our lungs. When a thought comes to us like,
"Wow, this enjoyable time with my friend will end in about an hour and this is going to leave
me feeling sad and alone," we stop and ask, "What am I doing now," and we turn our
thoughts back our friend and we do not squander the time we have worrying about
something else. We become mindful of what we are doing and this mindfulness is made up
in part of a mindlessness of anything which would disturb our full awareness of what we're
doing now.
There is much more to the practice of mindfulness than I can possibly address on this page.
At the same time, mindfulness is exceedingly easy. One might be advised to stop thinking
about it and just do it, and if you "don't do it right," just do it again. The instructions are very
basic.
Many therapists have asserted that most problems are rooted in fear. Mindfulness skills not
only help people to concentrate, but the ability to concentrate helps people to see their
fears and anxieties in a clearer light. Most problems can be solved more effectively when
one is clear. Most problems are solved more effectively when one is calm as well. Calmness
and clarity go hand in hand. Most people who have developed their abilities to concentrate
have found that a positive and self sustaining cycle develops between concentration and
relaxation and this is reflected in the literature about meditation both ancient and modern.
A commonly asked question is how long must one practice mindfulness? This is like asking
how long must one keep breathing or eating. Mindfulness is something one does over and
over and over until it is, in fact, as natural as one's next breath. Keep breathing. Keep
enjoying the simple pleasure of breath. Keep enjoying the simple pleasure of mindfulness.
Keep enjoying a calm and clear life which feels clear, in control, and deeply relaxing.
In therapy, I find the development and use of mindfulness skills to be foundational and key
to resolving most of the complaints people have about their thoughts, feelings, and life
experiences. I teach it and practice it, and I support my clients as they learn these amazing
and life changing skills.
philosophical, we can say "the mind" is at the heart of psychology. Oftentimes however, the
mind seems to have a mind of its own. That is, it seems as if our thoughts, our feelings, our
behaviors and so on are at the mercy of forces beyond our control. The practice of
mindfulness is designed to bring our thoughts, feelings and behaviors under control through
the focus of the mind.
The practice of mindfulness can be thought of as cultivating awareness. It can also be
thought of as paying attention.
When people come to therapy, they usually bring complaints which are of two types. We
may think they bring one or the other, but they usually bring both. One type is about
obsession and compulsion. They pay too much attention to things which bother them or
engage in behaviors which are not going to help them with their complaints. The other type
is about denial and avoidance. They pay too little attention to the things which could help
them and engage to little in the things which could truly enrich their lives.
When we are very focused on one thing (or a set of things), we are usually less focused on
other things. If we STOP and ask ourselves "Where do I want to put my focus right now," we
will usually come up with a clear answer. Even if the "answer" is, "I don't know," or "I am
really torn on that," our answer is clearer than if we did not practice this basic mindfulness
technique.
The purpose of mindfulness: When a person has learned to employ the first of these
mindfulness techniques, they will find that mindfulness is a good way to get themselves out
of some sort of trouble or to solve some sort of a problem. They train themselves to
habitually look for "red flags" and instead of being triggered into some unexamined or
habitual, or old response, they are cued to use their mindfulness skills towards happier,
more fulfilling ways of looking at and doing things.
Mindlessness: Our minds, it is said, are wonderful servants, but terrible masters. When we
grab control over our own minds, making it work for us, we are free to let it go. When we
have, through mindful awareness, corrected our problematic thoughts, we are free to relax,
and as we become more practiced, our ability to relax and be at peace becomes easier.
Less and less do we suffer the terrible and overwhelming churning of the mind and less and
less do we experience the oops and regrets which result form the type of mindlessness
which has not first been brought under attentive control. Mindfulness and mindlessness go
together. If we develop our mindfulness skills, the problems arising from mindlessness will
alert us to STOP and practice mindfulness. When we have STOPPED and employed our
mindfulness skills, we are free to be "mindless."
Mindfulness is not just for solving problems. It is a way by which life can be enjoyed more
fully. Cultivating skills of attention, we can periodically stop and ask ourselves "What am I
doing now?" Instead of a dull awareness of talking with a friend for instance, we may find
that we are with someone we are truly enjoying. We may notice how good the breeze feels,
how cold a glass of ice water is, the way our fingers move when we want them to and how
good it feels to have air move in and out of our lungs. When a thought comes to us like,
"Wow, this enjoyable time with my friend will end in about an hour and this is going to leave
me feeling sad and alone," we stop and ask, "What am I doing now," and we turn our
thoughts back our friend and we do not squander the time we have worrying about
something else. We become mindful of what we are doing and this mindfulness is made up
in part of a mindlessness of anything which would disturb our full awareness of what we're
doing now.
There is much more to the practice of mindfulness than I can possibly address on this page.
At the same time, mindfulness is exceedingly easy. One might be advised to stop thinking
about it and just do it, and if you "don't do it right," just do it again. The instructions are very
basic.
Many therapists have asserted that most problems are rooted in fear. Mindfulness skills not
only help people to concentrate, but the ability to concentrate helps people to see their
fears and anxieties in a clearer light. Most problems can be solved more effectively when
one is clear. Most problems are solved more effectively when one is calm as well. Calmness
and clarity go hand in hand. Most people who have developed their abilities to concentrate
have found that a positive and self sustaining cycle develops between concentration and
relaxation and this is reflected in the literature about meditation both ancient and modern.
A commonly asked question is how long must one practice mindfulness? This is like asking
how long must one keep breathing or eating. Mindfulness is something one does over and
over and over until it is, in fact, as natural as one's next breath. Keep breathing. Keep
enjoying the simple pleasure of breath. Keep enjoying the simple pleasure of mindfulness.
Keep enjoying a calm and clear life which feels clear, in control, and deeply relaxing.
In therapy, I find the development and use of mindfulness skills to be foundational and key
to resolving most of the complaints people have about their thoughts, feelings, and life
experiences. I teach it and practice it, and I support my clients as they learn these amazing
and life changing skills.
Meditation
Many people have a
regular meditation practice
and their practices come in
many forms. Most common
is a sitting meditation (which
Zen practitioners call
Zazen). Not only can a
regular meditation practice
help develop mindfulness
skills, but practicing at times
other than times when
problems arise, helps a
person to associate
mindfulness skills with
things which are not
problematic and this helps
when one practices
mindfulness moment by
moment in the course of
daily activity.
Reflection and
contemplation
With my clients, I frequently
teach a technique designed
to enhance the use of
mindfulness skills
in-the-moment. This skill is
called "Filling the Well." In
times of reflection and
contemplation, we become
very familiar with our own
wisdom and the way in
which we'd truly, in our
clearest moments, like to
direct our lives. When we
are acting mindfully
in-the-moment, we have our
wisest mind and truest
wishes more closely at
hand. We become able to
STOP and ask, "What was
it I told myself I wanted to
do in this kind of situation?"
and we can "Draw from the
Well" without being drawn
into an overwhelming
mental churning just to
figure things out.
Many people have a
regular meditation practice
and their practices come in
many forms. Most common
is a sitting meditation (which
Zen practitioners call
Zazen). Not only can a
regular meditation practice
help develop mindfulness
skills, but practicing at times
other than times when
problems arise, helps a
person to associate
mindfulness skills with
things which are not
problematic and this helps
when one practices
mindfulness moment by
moment in the course of
daily activity.
Reflection and
contemplation
With my clients, I frequently
teach a technique designed
to enhance the use of
mindfulness skills
in-the-moment. This skill is
called "Filling the Well." In
times of reflection and
contemplation, we become
very familiar with our own
wisdom and the way in
which we'd truly, in our
clearest moments, like to
direct our lives. When we
are acting mindfully
in-the-moment, we have our
wisest mind and truest
wishes more closely at
hand. We become able to
STOP and ask, "What was
it I told myself I wanted to
do in this kind of situation?"
and we can "Draw from the
Well" without being drawn
into an overwhelming
mental churning just to
figure things out.
| Christian Wolff, Psy.A., Licensed Psychologist Associate • Psychotherapist & Counselor 820 NW 21st Avenue, Suite B. Portland.Oregon. 97209. 503.381.2032. christian@christianwolff.com |
Mindfulness
Buddhist Psychology
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Beginner's Mind
When trying something
new, people often
resist learning that
which could help them.
With my clients, I often
use the example of a
new piano player. If the
student plays for the
first time and decides
he sounds awful, he
can do one of two
things. He could quit or
he could accept that
although he does not
play well presently, if
he sticks with it, he will
eventually play well.
Being willing to be a
beginner leads to all
successful change and
accomplishment.
Mindfulness and
mindlessness: The
dancer
When one sets out to
be a dancer, they must
pay very close
attention and put their
feet in just the right
place and think about
every bend and
movement of the body.
In time, the dancer no
longer thinks about
each step, but does it
skillfully and
mindlessly. It becomes
their second nature
and with grace they
move across the floor.
When trying something
new, people often
resist learning that
which could help them.
With my clients, I often
use the example of a
new piano player. If the
student plays for the
first time and decides
he sounds awful, he
can do one of two
things. He could quit or
he could accept that
although he does not
play well presently, if
he sticks with it, he will
eventually play well.
Being willing to be a
beginner leads to all
successful change and
accomplishment.
Mindfulness and
mindlessness: The
dancer
When one sets out to
be a dancer, they must
pay very close
attention and put their
feet in just the right
place and think about
every bend and
movement of the body.
In time, the dancer no
longer thinks about
each step, but does it
skillfully and
mindlessly. It becomes
their second nature
and with grace they
move across the floor.