Mindfulness practice in this course is underpinned by mindfulness practices in eastern societies and considers Mindfulness Based Stress Reduction (MBSR) (Kabat-Zinn, 2014). Mindfulness is about observing one’s experiences in a way that emphasizes a sense of stillnes, clarity and calm to reduce stress. It is about being present within your mind and body without judging yourself, your thoughts or anything else. The process of mindfulness for stress reduction and facilitating presence involves systematically expanding one’s awareness of the breath, body and mind – emotions and thoughts.
Mindfulness practice incorporates expanding conscious awareness in the moment using three key elements. These include: the breath, the body and the mind.
Read below to learn more about these elements and facilitating mindfulness.
Awareness of the breath, awareness of the movement of the breath through your body, awareness of the sensations of the breath. Breathing naturally.
Expanding awareness to the body, to all parts of the body and paying attention to the feelings and sensations in the body, the similarities and differences in sensations.
Paying attention to your breath, broaden your awareness to any thoughts, notice each thought without judgement, place the thought on a cloud and allow the thought to drift away returning your attention to your breath. You might like to hold a thought in your awareness, without judgement, just hold the thought in your awareness and notice any sensations in the body. When you are ready, place the thought on a cloud and allow it to drift away. Return your focus to your breath.