November e-news

Dr Suzy Green

The countdown to Christmas and the summer holidays begins…...so much to be done before you take a well-earned break. Writing a list of outstanding important tasks that you would like to have done before you can comfortably put all your attention into the holidays and relaxing can be a good way to focus your attention to what needs to be done now.

Last month I continued my discussion on the benefits of being mindful. Hopefully, your attentional muscle is starting to bulge and you have applied mindfulness to a range of activities eg driving the car, washing the dishes, "being" with your children and to breathing with the realization that you are alive. I saw an article recently on Divonne Holmes a Court where she reflected on the energy and drive she needed to develop the Smart Population Foundation (www.smartpopulation.org) - a charity dedicated to improving the lives of Australian children through the provision of education to parents and children - claiming she believed we are on this planet for a "dot" in time and all the more reason for making the most of every day and this life! Hear, Hear!

Month 10 - Increasing Mindfulness - Part 3 - Being Mindfully Happy!

Using mindfulness practice in a meditative sense ie spending a specific amount of time sitting quietly and focusing on your breath can greatly assist to calm the mind and enhance psychological well-being. Whilst I have been encouraging the "everyday" application of mindfulness, committing to regular mindfulness meditation practice has many added benefits including training the mind to recognize and pursue enduring happiness (rather than the hedonistic pursuit of short-term pleasure ie sex, drugs & rock-and-roll!) - although I will be discussing the benefits of pleasure in future e-news - stay tuned!

This Month's Action Plan - Commit to Action!

Whether you decide to "book-end" your day with a brief mindfulness practice or decide to take a more structured approach ie 5 times a week for 40 minutes, commitment is the key. Commitment has been found to be a strong predictor of goal success ie the higher the commitment, the better the outcome!

To increase commitment, it is most important to ask yourself "why?". Research has shown that until the positive reasons for change far outweigh the negatives, then ambivalence and non-action will continue. Write down the reasons why you want to be more mindful, what the pros or possible benefits for practicing mindfulness meditation are eg enhanced physical and psychological well-being - which then affects your overall performance and happiness in life and work! If you truly want to be your "best possible self", then mindfulness is a key component, similarly to regular physical exercise, that can't be left out of the equation!

I have included a 20 minute exercise below adapted from a meditative practice in Matthieu Ricard's book, "Happiness: A Guide to Developing Life's Most Important Skill". Matthieu Ricard is the French Buddhist Monk who has undergone rigorous scientific research studies to show that brain training in the form of meditation can affect overall happiness. MRI scans showed that he and other long-term meditators experienced a significant level of activity in the left pre-frontal cortex of the brain, which is associated with positive emotions and happiness. The right-hand side, which handles negative thoughts, is suppressed. Further studies confirmed that even novices who have done relatively little meditation can increase levels of happiness. However Matthieu Ricard's abilities were far beyond the others involved in the trials.

Mindfulness practice for a flourishing life:

Sit up straight in a comfortable position. Breathe calmly for five minutes, focusing your attention on the in-and-out flow of your breath. Allow your mind to calm and continue to bring your attention back to your breath each time you notice your mind wandering off. Let your thoughts go and come back to the breath. Next, bring your attention inwards, let your mind rest and cultivate a deep feeling of loving kindness and gratitude. Be mindful of the value of human existence and its potential for flourishing. Be mindful that life is short and will not last forever and so the importance of using your time wisely in the best possible way. Identify what truly matters most in life (recall your core life values) and visualise your "best possible self". Visualise yourself living mindfully, lovingly and with a great appreciation of how very precious and short life is. Resolve to live life this way every day.

You will note the meditation above also focuses on expressing loving-kindness (or "metta" in Buddhism) towards others. Matthieu Ricard notes in his book, "the relationship between having a good heart and happiness is growing ever clearer. They engender and reinforce each other and both reflect oneness within our nature. Joy and satisfaction are closely tied to love and affection. As for misery, it goes hand in hand with selfishness and hostility". He concludes that generating and expressing kindness dispels suffering and replaces it with lasting fulfilment.

As such the realisation of a life worth living and being our best possible self includes creating and maintaining loving relationships with others whether at home or at work!

One of my favourite meditations from Jack Kornfield's book "A Path with Heart" - which I have personally repeated most mornings on awakening for a long time is:

May I be filled with loving-kindness.
May I be well.
May I be peaceful and at ease.
May I be happy.

Next Month...

I'll be focusing on the benefits of expressing gratitude, which will be particularly apt given Christmas is the time of giving and receiving. Stay well till then….

"Few of us would regret the years it takes to complete an education or master a crucial skill.
So why complain about the perseverance needed to become a well-balanced and
truly compassionate human being"

Matthieu Ricard

Dr Suzy Green

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