Two doctors in Australia have developed a therapy approach, MiCBT, that is based on mindfulness principles. This is the description of mindfulness that they post on their website for their clients.
Mindfulness involves paying attention to each event experienced in the present moment within our body and mind, with a non-judgmental, non-reactive and accepting attitude. In learning to be mindful, we can begin to counter many of our everyday sufferings such as stress, anxiety and depression because we are learning to experience events in a more impersonal and detached way.
Mindfulness has its roots in an Eastern meditation technique called Vipassana and shares with it a number of central principles and mechanisms including what are known as equanimity and impermanence.
Equanimity is best described as a neutral response to something we experience. It is a state of awareness where we neither feel an aversion for unpleasant experiences nor craving for pleasant ones. Other ways of describing equanimity are balance, calmness and composure.
The development of equanimity, or an equanimous mind as it is sometimes called, is an important part of mindfulness skills because it gives us the ability to remain less reactive and less judgmental no matter what is experienced, thereby giving us a feeling of ease, self-control and composure as we go about our daily lives.
Mindfulness incorporates the notion of impermanence, the changing nature of all things including our own mental and emotional experiences. By experiencing the changing nature of internal experiences, we can learn to see ourselves in a more objective and scientific way. We can detach ourselves from rigid views that can sometimes lead to stress and unhappiness.
How do we practice Mindfulness?
While we can practice being mindful in everyday life by just observing what is happening around and within us, formal training by way of sitting meditation is most effective for developing mindfulness skills.
During mindfulness meditation we sit closed eyes and initially focus the breath to develop concentration and take control of our attention. This alone helps decrease the intrusion of unhelpful thoughts that we may have. During this training, all sorts of thoughts frequently arise. Instead of being caught up in a thought, we learn to see it for what it is, just a thought, an impermanent mental event, no matter what the content of the thought may be, and go back to our focus of attention. In this way, we learn not to react to thoughts. We gain a direct experience that thoughts cannot truly affect us or define who we are.
Similarly, when we pay attention to our body sensations, we also learn to perceive a body sensation merely as a body sensation, regardless of how pleasant or unpleasant it is. Mindfulness training helps us realise that body sensations, like thoughts and all other experiences, are also impermanent by nature and no matter how pleasant or unpleasant they are, they pass away.
As we become more mindful of this reality, it becomes increasingly easy to observe that body sensations are essentially an experience that cannot affect us unless we react to them. Body sensations are significant because they are the only means by which we can feel emotions.
Accordingly, training ourselves to not react to them helps us accept and let go of emotions, rather than suffer from them. This is called emotional regulation.