Mindfulness is spiritual- namely ‘Buddhism by the back door’
Yes– it can be! And it has its roots in Buddhist psychology; and no- as mindfulness itself can be a purely secular practice which is how I aim to teach to make it most accessible for all. There doesn’t need to be spirituality attached, and fundamental to this approach is simply our intention to be present, where we choose to focus our attention, and doing so holding an attitude in mind (being curious, non-judgemental). With regular practice and attempting to form a habit, this works using the principles of neuroplasticity, in the long run this can help us decide which thoughts and feelings to pay attention to, as well as increasing the likelihood noticing any patterns that we fall into as they arise. Once we then notice a pattern, we have more choice in what to do this it.
‘Mindfulness requires too much time, which I don’t have’
I hear you. Time is a precious commodity for me to. I will be honest and say it is rare for me to fit in even a half hour practice in a week nowadays. So although one form of mindfulness is the sitting practice which can be done for a longer period of time, what use is mindfulness if we can’t integrate it into the every day?
So five minute, three minute, one minute practices are just as important if there is little space in the day. In addition we can weave mindfulness into things that we already do in order that we are not using any extra time. The dishes need to be washed, the food needs to be eaten- can we incorporate mindfulness into these every day tasks?
Please see Washing the Dishes’ by Thich Nhat Han
‘Mindfulness meditation requires I sit still in an uncomfortable position for an extended period’
This is one form of mindfulness. But the adaptation for the western world, where we are more stimulated and many of us do find it harder to sit, is to use active forms of mindfulness. For example, we can use mindful walking. Mindful drawing. Mindful running. And we do not need to sit in a cross legged lotus position on the floor! There are benefits to the mind by not being distracted by an uncomfortable position- so we can do mindfulness sitting on a comfortable chair, laying down, standing, or on the move.
‘I can’t make my mind go empty, and this adds to my stress’
Mindfulness isn’t about quieting the mind (unfortunately, as sometimes I wish it was!) I will be honest that in my experience of practicing mindfulness, and speaking with other mindfulness practitioners, this isn’t possible. Like the weather of the sea, sometimes the mind is quiet and
still, with calm waters and few waves. Sometimes it is loud with crashing waves and a storm.
We can’t change or control the minds weather, much like we can’t change the weather out to sea- sometimes it’s just a stormy day; and when this is the case, practicing mindfulness can be less pleasant. During stormy days adaptations can be made- a shorter practice- using a different anchor- using more activity such as movement. Sometimes the mind may be so stormy that mindfulness will not be possible- and that’s OK! We don’t have to force it. If we can acknowledge the stormy mind, and perhaps let practice go during these times when needed the we are showing an acceptance of the reality and the ability to be flexible.
We try to hold in mind compassion, and not use the inability to practice mindfulness at that particular time as another way to add criticism by ‘failing’ to practice, or not maintain a habit- but in addition we don’t take it as an indicator that we shouldn’t try again at another time.
‘I have been told I am not suitable for a mindfulness training’
There are different forms of mindfulness intervention and trainings. The Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are possible the most prevalent, standardised and comprehensive trainings. They have the most research being conducted into their effectiveness, and these are often offered as courses in groups by mental health services. Due to the depth of these trainings and how they are offered, they will not be suitable for all individuals.
However a Mindfulness-Based Intervention (MBI) is designed to be highly adaptable, and can be individualised to suit a greater proportion of the population. For example, trauma sensitive mindfulness (Treleaven) can be used for individuals with PTSD who would might not be able to attend an MBSR style training. Even though MBI’s are more suitable for a broader range of people, it still may not be suitable for all individuals and so this will is why your needs would be assessed in collaboration before this way of working would be offered.
Washing Dishes
When I was still a novice at Tu Hieu Pagoda, washing the dishes was hardly a pleasant task. During the annual Rains retreat all the monks would come back to the monastery to practice together for three months, and sometimes we were only two novices who had to do all the cooking and wash all the dishes for well over one hundred monks.
There was no soap. We had only ashes, rice husks, and coconut husks, and that was all. Cleaning such a high stack of bowls was a difficult chore, especially during the winter when the water was freezing cold.
Then we had to heat up a big pot of water before we could do any scrubbing. Nowadays with liquid soap, special scrub pads, and even hot running water it is much easier to enjoy washing the dishes.
To my mind, the idea that doing dishes is unpleasant can occur only when you aren’t doing them. Once you are standing in front of the sink with your sleeves rolled up and your hands in the warm water, it is really quite pleasant.
I enjoy taking my time with each dish, being fully aware of the dish, the water, and each movement of my hands. I know that if I hurry in order to be able to finish so I can sit down sooner and eat dessert or enjoy a cup of tea, the time of washing dishes will be unpleasant and not worth living. That would be a pity, for each minute, each second of life is a miracle. The dishes themselves and the fact that I am here washing them are miracles!
If I am incapable of washing dishes joyfully, if I want to finish them quickly so I can go and have dessert or a cup of tea, I will be equally incapable of enjoying my dessert or my tea when I finally have them.
With the fork in my hand, I will be thinking about what to do next, and the texture and the flavor of the dessert, together with the pleasure of eating it, will be lost.
I will be constantly dragged into the future, miss out on life altogether, and never able to live in the
present moment.
Each thought, each action in the sunlight of awareness becomes sacred. In this light, no boundary
exists between the sacred and the profane.
I must confess it takes me a bit longer to do the dishes, but I live fully in every moment, and I am happy.
Washing the dishes is at the same time a means and an end. We do the dishes not only in order to have clean dishes, we also do the dishes just to do the dishes, to live fully in each moment while washing them, and to be truly in touch with life.
Excerpted from “At Home in the World: Stories and essential teachings from a monk’s life”
