In “a mindfulness-based stress reduction workbook,” authors Bob Stahl and Elisha Goldstein mention both formal and informal practices of mindfulness. Among the formal practices mentioned by them are:
- Sitting Mindfulness Meditation (Mindful Breathing)
- Walking Meditation
- Body Scan
- Mindful Yoga
- Eating a Raisin
- Loving Kindness Meditation
Sitting Mindfulness Meditation (Mindful Breathing)
For this sitting meditation of mindful breathing, one sits down comfortably but with the spine erect in a suitable posture. The practice merely consists in being aware of the sensation of breath – wherever it is felt most prominent. This could be the sensation of air passing through the nostrils or neck (either warm, cool, soft and so on) or the rhythmic movements of the belly or chest. There is no need to do anything else other than being mindful of these sensations. Thoughts, feelings and distracting sensations are simply registered within one’s awareness. There’s no need to judge, analyze, figure out, visualize or otherwise engage the mind in anything else but witnessing the simple act of breathing in, breathing out. Whenever the mind wanders (which usually happens a lot), one simply returns to the practice without any regrets or judgments.
Walking Meditation
The walking meditation works the same way as the sitting meditation – in principle. The difference lies in taking the sensation of walking as the focus of one’s mindful practice. Lifting the foot, moving it, shifting the weight, lifting the other foot and so on. Again, there’s no need to judge, analyze or achieve anything. Simply being mindful of walking is all. Whenever the mind has wandered, one simply returns to the practice.
Body Scan
The body scan is usually practiced while lying down but can also be practiced in a sitting posture. It consists of moving the awareness through the different body parts, focusing on the sensations of what simply is. Again, this is not about visualizing, analyzing or achieving anything, but simply being aware of how the body feels like in its various parts – does it feel tense, soft, warm, cool, cold, itchy or restless?
Mindful Yoga
Generally speaking, mindful yoga is normal, gentle yoga with emphasis on awareness to breathing, movement, posture, thoughts and emotions that arise during practice. What type of yoga postures can be practiced also depends on individual flexibility. This practice is about expanding awareness and getting connected to one’s body and its signals. Ambition and pressure to achieve are a hindrance and may even be harmful here.
Eating a Raisin and Loving Kindness Meditation
Two more formal practices in mindfulness are mindfully eating a raisin and loving kindness meditation. Eating a raisin mindfully means taking time to eat a single raisin, focusing first on its smell and texture and then putting it on the tongue without chewing at first. Then one chews it, focusing on how it really tastes, where in the mouth it is tasted and so on.
Loving kindness meditation is a specific form of meditation where one wishes well to oneself and others with phrases like the following:
- May I (you) be safe
- May I (you) be happy
- May I (you) be at peace
- May I (you) be filled with joy and love
Mindfulness-based Stress Reduction
Mindfulness-based stress reduction (MBSR) is a unique program developed by biologist and founding director of the Stress Reduction Clinic at the University of Massachusetts, Jon Kabat-Zinn, in 1979. MBSR was designed to help patients cope with such diverse symptoms as stress, anxiety, chronic pain and illness, as well as sleep disturbances, fatigue, high blood pressure and headaches.
Originally designed as an eight-week program, mindfulness-based stress reduction can also be learned in shorter courses or at home with the help of workbooks to at least gain some of the benefits.
Resources
Find lots of useful MBSR resources such as further links, audio instructions, online programs and weekly sitting groups on Bob Stahl's and Elisha Goldstein's MBSR workbook website. You can also read more about how mindfulness helps reduce stress and how effective mindfulness meditation reduces stress in comparison to relaxation training. You might also be interested in an article on informal practices in Mindfulness-based stress reduction.
Martin Bohn - As a certified yoga teacher, I enjoy freelancing for various yoga magazines in different countries. In my main profession, I work as a ...
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