| When is the last time you stopped and really smelled | | | | moment and observe the event. |
| the roses? Not recently, if you’re a chronic | | | | Next, as you observe the event, silently describe to |
| multi-tasker, as so many people are today. Life is too | | | | yourself in words exactly what you are observing. |
| hurried for roses. Modern living demands keeping as | | | | Keep your attention completely focused on what you |
| many balls in the air at once as possible. Electronic | | | | are observing and describing in the moment. Using all |
| technology compounds the problem, addicting us to | | | | your senses, participate actively, giving yourself as rich |
| instant information and communication. | | | | and detailed a description of the experience as |
| It’s easy to mistake this rush to overload for | | | | possible. Include what the event causes you to see, |
| productivity. But UCLA researcher Dr. Russell Poldrack | | | | hear, feel, smell, or taste. Note any other sensations it |
| cautions that multi-tasking has its pitfalls. “We | | | | generates in your body. Concentrate. Do this for two |
| have to be aware that there is a cost to the way that | | | | to three minutes at first, longer if you wish. As you |
| our society is changing, that humans are not built to | | | | become more practiced at it, you can lengthen the |
| work this way. We’re really built to focus. And | | | | time you spend being Mindful. |
| when we sort of force ourselves to multitask, | | | | Just as important as what you do during mindfulness is |
| we’re driving ourselves to perhaps be less | | | | what you do not do. Do not elaborate on what you |
| efficient in the long run even though it sometimes feels | | | | are observing and describing. If you are watching a |
| like we’re being more efficient.” | | | | bird in flight, do not go beyond describing it and spin off |
| This article describes a very different kind of | | | | into thinking how the bird is so free, you feel like a |
| productivity. It’s called Mindfulness, a mental skill | | | | prisoner in your marriage, you wish you could soar like |
| that once learned, lets you to relate to your entire | | | | that, and… No! Just stick with what you see, |
| world in a way that not only enhances true | | | | hear, and experience in the moment—details of |
| productivity, but makes you happier doing it. | | | | the bird and the sky—the thrill you experience |
| Training in Mindfulness can benefit many aspects of | | | | seeing it fly—the warm wind blowing through |
| living. It sharpens your attention, concentration and | | | | your hair and across your arms. That is as far as you |
| ability to focus. That means you can use it to help | | | | go when you are being Mindful. You do not let your |
| interrupt unproductive mental chatter and move more | | | | mind wander into associating what you are seeing |
| effectively towards your goals. Mindfulness offers | | | | now with past memories, or thoughts about the future. |
| other rewards as well. To take just one example, | | | | If that happens, which it sometimes will, don’t |
| once you learn how to switch into the Mindfulness | | | | get upset with yourself, just gently redirect your |
| mode of thinking, any time you choose you have at | | | | attention back to the present event. |
| your command a refreshing way to take a break from | | | | Finally, in the practice of Mindfulness, do not judge |
| the mental pressures that preoccupy so much of our | | | | whether what you are observing and describing is |
| waking lives. Using Mindfulness just for fun lets us | | | | ultimately good or bad. Being judgmental is not part of |
| reclaim what children do naturally, see the world | | | | being Mindful. Judging can be appropriate if you are |
| through fresh eyes and delight in the wonder of things. | | | | problem solving or planning some action. Mindfulness |
| As is true in acquiring any skill—riding a bike, | | | | however, is only about observing and describing. You |
| driving a car, communicating effectively—learning | | | | do not judge anything or try to change anything. With |
| how to be Mindful takes practice. I can say from | | | | Mindfulness, the idea is to stick with what you are |
| personal experience though, that the learning process | | | | observing and experience it as it is. If what you are |
| is both interesting and rewarding. I thoroughly enjoyed it. | | | | observing feels pleasant, that’s easy. If it is |
| Here is how it works. When being Mindful, you | | | | unpleasant, you learn to tolerate a negative event while |
| intentionally shift your mental focus away from | | | | still only observing and describing it. Learning to be |
| whatever had been going on in your mind and instead | | | | Mindful even when you are dealing with personal |
| observe one single, here-and-now event. The event | | | | feelings that are creating problems for you has |
| can be anything, for example, a picture on the wall, a | | | | important implications for learning to handle those |
| tree on the path where you’re walking, people | | | | feelings more productively. |
| coming and going on the street outside your office. | | | | To sum up, the following are guidelines for what to do |
| You can even do Mindfulness by observing a feeling. | | | | when you want to practice Mindfulness: |
| But for starters it’s best to practice Mindfulness | | | | Observe only one event at a time. |
| by shifting your attention to an external event, | | | | Concentrate. Keep your attention focused on the |
| something occurring in your environment as opposed | | | | event. |
| to something coming from inside you. Start with a | | | | Describe the event to yourself in detail. |
| simple external event, say observing a tree. As | | | | Actively participate. Use all your senses to observe |
| experiencing Mindfulness becomes increasingly familiar, | | | | and describe. |
| pick more complex, but still external, events. Once you | | | | Do not elaborate on the event by associating it with |
| are adept at achieving a state of Mindfulness with | | | | other thoughts. |
| external events, then you can practice focusing on and | | | | If your mind wanders, simply guide it back to the |
| dealing with internal feelings. When you are practicing | | | | present event. |
| this new form of concentrated attention, if your mind | | | | Do not judge the event as good or bad. Just observe |
| wanders, don’t worry, just gently redirect your | | | | and describe it. |
| attention back to what you are focused on. | | | | I hope I’ve interested you enough to want to |
| The first step in becoming Mindful is always careful | | | | learn more about the many benefits of Mindfulness. I |
| observation. As you observe the event you selected, | | | | explain in much more detail how to do it in my book |
| be it pleasant, neutral, or uncomfortable, do not try to | | | | and on my CD, Take-Charge Living: How To Recast |
| change anything. That is very important.During | | | | Your Role in Life…One Scene At A Time. |
| Mindfulness, you do not analyze, solve problems, make | | | | Another detailed description can be found in a book |
| decisions, or plan action. You simply stay in the present | | | | titled Depressed & Anxious, by Dr. Thomas Marra. |