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Week 2


Keeping the body in mind

Practicing the Body Scan in week 1 revealed the characteristic of Doing and Being mode:

Qualities of “Doing” Mode

  • Goal-oriented efforts to “fix” things
  • Increasingly harder efforts towards reaching goals
  • Most actions tend to happen automatically
  • Lack of conscious awareness in the present moment

Qualities of “Being” Mode

Awareness how things "are" and not how they "should" be.

  • Connection with the present moment
  • Acknowledgement of how things are in the moment
  • Willingness to allow things to be just as they are… no efforts to alter/change experience
  • Openness and acceptance of pleasant, neutral, and negative emotional states
  • Calmness, stillness, and a sense of being centered

Although the ‘doing mode’ can be useful in many areas of our lives, it is not so great for dealing with emotional distress. By trying to get rid of the emotions we don’t want our thoughts go around and around, while we are getting nowhere in our attempts to feel better. We will keep feeling this general ‘sense of lack’.

In the ‘doing mode’ you focus on the gap of what you want and what there actually is which is exactly what makes us feel miserable.  By switching to the ‘being mode’ we are able to get out of our rumination and unhelpful thought patterns. We stop over identifying with our thoughts and being stuck in them. We get back to being present in the here and now and accept what is without judging it.

Now, more than ever, we (the world) needs mindfulness. "Our lives are now driven by the ever-quickening expectations that we place on ourselves and that others place on us and we on them. These expectations are generated in a large measure by our increasing dependence on ubiquitous digital technology and its ever-accelerating effects on our pace of life," according to Kabat-Zinn.

 

Tasting Mindfulness by Jon Kabat-Zinn

Have you ever had the experience of stopping so completely,
of being in your body so completely,
of being in your life so completely,
that what you knew and what you didn’t know,
that what had been and what was yet to come,
and the way things are right now
no longer held even the slightest hint of anxiety or discord?
It would be a moment of complete presence, beyond striving, beyond mere
acceptance,
beyond the desire to escape or fix anything or plunge ahead,
a moment of pure being, no longer in time,
a moment of pure seeing, pure feeling,
a moment in which life simply is,
and that “is-ness” grabs you by all your senses,
all your memories, by your very genes,
by your loves, and
welcomes you home,

this is a taste of mindfulness.

The Formal practice for this week is Mindfulness movement. Altering the relationship with the bodies can profoundly improve our lives.
                  To cultivate mindfulness truly,
      we need to become fully integrated with
               with our body once more.


Practice for week 2

  1. Mindful movement daily followed by 10 min sitting observing body sensations and breath. Do Mindful yoga instead (links below) at least once during the week.
  2. Habit releaser – go for a walk or use walking from A to B as a mindfulness exercise – be aware of all the senses – smells, sights, sounds, touch and of your thoughts and the body.
  3. Become aware when you are checking your mobile phone tenth time in an hour and filling every minute of your day by some form of tech distraction.
  4. Continue carrying out a simple everyday activity mindfully.
  5. Fill in Pleasant Events Calendar

Related practises: ("extra curriculum", but useful if you would like to do a longer mindful physical exercise)

Mindful yoga 1

Mindful yoga 2

Related articles:http://www.psychologytoday.com/blog/the-mindful-self-express/201204/learning-be-present-yourself

http://www.huffingtonpost.com/joan-e-childs/human-being-vs-human-doing-which-one-are-you_b_5501612.html

Technology v human an Article in Forbes magazine

Video All it takes is 10 mindful minutes by Andy Puddicombe

 

            


Last updated 27 September 2017 Web Design Queries (Email).