Mindfulness and meditation

Mindfulness has become a buzzword, not only in psychotherapy, but in the mass media. Mindfulness is when you “stop and smell the roses.” Some people are making a lot of money marketing mindfulness training, but learning to practice it costs nothing beyond an investment of your time. An age-old Asian aphorism is that the mind is like a drunken monkey bitten by a scorpion. One of the benefits of this time investment is learning to tame your monkey mind.

Fritz Perls said that past and future are fictions: our lives are spent exclusively in the here-and-now. Buddhism teaches that all suffering arises from attachments, and in that regard it correlates to cognitive behavioral therapy. Self-talk is like a constant mental radio broadcast that most people don’t know how to turn off, as much as they might wish to sometimes. In my career I’ve had many clients who lived their lives in thrall to their frequent or constant irrational thoughts. Learning meditation gives you a way to turn off the mental radio at will.

Mindfulness is a kind of meditation that’s always available to us. It doesn’t require silence, or sitting in the lotus position, or chanting, or concentrating on a mandala, or doing yoga breathing – although all of these practices are valid methods  for learning to meditate.  Mindfulness simply means getting out of your head and being fully present in the here-and-now, the only time there is, without letting your mind wander and without making judgments.

Before I specifically get into mindfulness further, I’ll first share my understanding of meditation in general. I learned to meditate in grad school, and found that there are many methods for learning to stay in a meditative state of consciousness, some of which I listed above. I’ve experienced two distinct levels of meditation. I started out with what I call single-pointed meditation, which means learning to focus on a single thing – a candle flame in a darkened room, a mantra (chant), focusing on your breathing to the exclusion of all other thought. Unrelated thoughts will inevitably intrude, but with practice you can learn to ignore them, let them go, and return your focus to the single point. At first it’s a balancing act, like walking a mental tightrope. When you first realize that you’ve achieved a meditative state, you think “I’m meditating!”, but the instant you think that, you’re not – you’re thinking again. With sufficient practice you can lengthen the time you stay in the meditative state, and develop confidence in your ability to meditate whenever you choose to.

Once I’d learned to stay focused on one thing exclusively, without letting my mind wander to other things, I was able to move on to a new level of meditation – pure awareness. I learned that it’s possible to be awake and aware, without being aware of any thing. Learning to suspend object-consciousness and judgement is a liberation. You can tame your monkey mind, turn off the mental radio. The silence is golden. It’s a distinct state of consciousness that teaches you what thinking cannot teach. It calms the body and the mind.

Mindfulness is a kind of single-pointed meditative state. You can be mindful while performing a task, taking a walk, taking a bath, having a conversation, doing Tai Chi, or standing in a crowd. You can be mindful of your self-talk. Mindfulness means staying focused on your here-and-now experience, to the exclusion of extraneous thoughts and without making judgments like good/bad, beautiful/ugly, or right/wrong.

Many times in public I’ve played a mindful game with myself, a game that teaches me things about my ordinary (non-mindful) consciousness and my monkey  mind. Normally when I’m in public, people-watching, I’m constantly categorizing and judging and speculating about all the people I see: whether or not I find them attractive, whether they’re fat or thin, graceful or clumsy, whether  they seem smart or dumb, likeable or unlikeable, etc.  Sometimes when I catch myself making these instant evaluations, I decide to play “the Buddha game.” I mindfully suspend my monkey mind and imagine that everybody I see is a Buddha – perfect, God in disguise. Just as I believe that meditation has changed my ordinary consciousness over time, I believe that playing the Buddha game has helped me to be less judgmental and more compassionate.

Mindfulness training is at the core of Dialectical Behavior Therapy (DBT), a highly effective therapy developed by Dr. Marsha Linehan to treat people who meet the diagnostic criteria for Borderline Personality Disorder. While she was devising the core strategies of DBT, Dr. Linehan studied meditation with a Catholic priest in a contemplative order and with a zen master. The people for whom DBT was designed tend to be extremely judgmental (of themselves and others) and emotionally volatile. Dr. Linehan became convinced that practicing mindfulness would help them to find balance in their deeply conflicted lives. Having co-led DBT skills training groups and seeing first-hand the effectiveness of mindfulness training, I believe that it’s beneficial for mentally ill people with other diagnoses, too. But as I’ve said many times, you don’t have to be sick to get better. Mindfulness is a learnable practice that can improve your life, if you invest some time in it.