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Hello my name is Eric Thompson. I just wanted to follow up on that TED talk on
mindfulness. I've been practicing mindfulness for
about 20 years now and so just wanted to give you some other ideas and how this
might look. The first thing to emphasize is that this has nothing to do with the
religion or spiritual traditions. It really is just about taking time and
paying attention. As was stated in the video, it's about stepping back and
paying attention to things from a new perspective without judgment or without
trying to accomplish anything. You don't need to sit in a certain way or have
music or an app or anything like that to be able to do this it's just as simple
as paying attention to what's happening right now and just noticing what you do.
So, let's try this for a moment. What do you notice right now? You might notice a
sound. You might notice something that catches your eye. Maybe there are smells in
the room that you're noticing. It also be that you might notice you're having a
lot of thoughts. As was mentioned in the video, the goal here is to develop a
balance where we can pay attention to what's happening without being too
focused on any one particular thing. So
how is this done? I mean some of our thoughts really can
pull all our attention and those ones that just keep over and over again we
just can't get rid of them. So, how can we actually develop a way to
not be so focused on them? Well the main techniques that's used here is is to bring
our attention to something that doesn't pull us in so much. I mean if we
pull our attention to something that's gonna draw us in more we'll just be
focusing on that more. So I want something that isn't quite so appealing
to us. Often what's used here is breathing. It's not all that exciting
generally for most of us. Unless of course you might have some serious
breathing conditions, and in which case, focusing on the breath
might actually create a lot of anxiety and really might be too much of a
focus. If that's the case for you one idea is maybe just bring the attention
to what you're feeling in your whole body in general. If breathing really
isn't too much of an issue for you that's a great one to use. One of the
main reasons is it's always available there. I mean, even when you're not paying
attention to it you're still breathing. So, if you find yourself that you know
having some thought or you're needing to pull your attention somewhere the breath
is there and available for you to pay attention to it. So how does this look in
practice? So as we're sitting here just noticing things, we all of a sudden realize
we've been focusing on one particular thing, usually a thought. As soon as we
notice that just bring your attention into your breathing. What's happening now
with your breath? You don't need to do anything special with the breath. It is not
taking a deep breath or anything. It's just noticing what is your
breathing like? You might notice that your breathing changes as you bring your
attention to it. Maybe not. Either one is just fine really.
It's just noticing "what's happening with your breathing right now?" Again, if
the breathing is too much for you or if it creates any anxiety maybe just "what
are you feeling in your whole body?"
Now it might happen to you that you notice you're putting too much attention
onto your breath and that's becoming too much of a focus. If you find this then
loosen up your attention on that, your focus on that, and just come back and pay
attention again to just what's happening all around you. What are you hearing? What
sites do you see around you? What are you smelling? I mean really that
is the ultimate thing of what we're trying to do is really just paying
attention to what's happening right here and now and you know what are we
experiencing? The breath is just used because it's really kind of
handy if if we're really stuck on something. You know really focusing on
that thought that is just not going away, to be able to actually bring our focus
to something kind of specific, which our breathing is quite specific, and it also
then brings us back and feeling our body and brings us back into what's actually
happening in the present moment instead of being off and lost in thought.
So as you find yourself now again either paying attention what's happening with
your breathing or just what's happening in the room. What are you're noticing?
What's probably going to happen is at some point you're gonna realize you're
focusing again on something. Probably another thought. It might be the same
thought you were before. It might be a brand new thought. So, what you do is, again,
notice that "oh, I'm focusing too much on something" so again bring the focus back
just to your breathing. What's happening with my breathing now? What's happening
in my experience?
In this way, we can train ourselves to really just become present with what's
actually happening without being too focused on one thing or being
overwhelmed or being distracted. This is the training for that. And really again, all it
takes is 10 minutes a day. Just try that and see what benefits can happen
from this. It's really amazing what can happen. And again, there's no special app
needed, no posture, no music, no incense, just a matter of taking a moment and
saying "Huh. What's happening right now? What am I experiencing? What do I notice?"
And it's good to not just do you know a quick second of it,
to actually devote like 10 minutes, which can seem like a really long time when
you're doing this. But, over time as you practice as you keep doing this for 10
minutes it actually it doesn't become quite so bad. Well, some days it's bad.
Some days it's not so bad. It keeps going back and forth. So yeah,
just take 10 minutes and notice "What am I noticing?" When you notice that you've
been focusing on one particular thing too much and again, from my experience, it
is usually our thoughts that have been something is trapped us you know "Oh
my gosh!" I can't just pay attention to that over and over again. So just notice
that. As soon as you find out "oh yeah! I'm focusing too much on that". So move the
focus back to something else it's not quite so appealing, doesn't hook you
quite so much. And again, breathing is a fantastic one to use on that. As you
explore in these, err, explore and work with this further another fantastic one is
maybe even working with posture a little bit. You know, so what does it feel like
in your experience as you're slouching?
How does that feel in your experience? For me, I don't feel all that attentive
Kind of just shutting down. Now when I sit up a little straighter, a little more
you know attentiveness. I can pay attention a little more. If I lounge
back too much, kind of a relaxedness but might even have a tendency to kind of
fall asleep. So, you know there's no posture particularly needed but it is it
might be one to kind of explore too, of sitting a certain way for a little bit
and seeing what that's like. So it's all about an exploration of experiencing. So,
I hope you found this useful and I hope you give this a shot.
You can just set aside and find 10 minutes a day to do this sometime throughout the
day. I hope you find great benefit from this. Thank you!
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