Prior musings have outlined a method of optimizing physical, mental and spiritual health by focusing on self-care and embracing the mindful attitudes of non-judgmental acceptance, patience, curiosity, trust, non-striving, letting go and kindness. This musing will explore the benefits of cultivating awareness.
Mindful awareness is at the core of meditation practice. It is also central to skillfully navigating life’s inevitable stress waves. Dr Dan Siegel, a professor of psychiatry at the UCLA school of medicine, has developed the concept of the “Wheel of Awareness”. This helpful conceptualization gives us a framework to cultivate awareness. It can be reviewed in detail at his website drdansiegel.com. In essence, it lists our 8 senses (touch, taste, smell, sight, hearing, internal body, mental activities, interconnectedness) on the outer rim of the wheel, with our broader open, calm, awareness at the hub. We can cultivate awareness by choosing to direct our attention to one or more of these eight senses throughout our day.
It is normal for our purposeful awareness to wander. We all get lost on thought trains, fantasies or get carried away by emotions and bodily sensations. Research shows that we spend at least 50% of our waking time wandering from present moment awareness. Our brains have deep, central structures that are part of the “default mode network”. This network contains the hard-wiring that pulls us from focusing on the present moment. We naturally spend at least 50% of our waking hours ruminating about the past or worrying about the future. In earlier, less physically safe cultures, this was an important survival mechanism. We needed to constantly scan for physical danger. In our modern society, we may have emotional threats, but very few actual threats. The default mode network is there for protection, but not calmness, joy, creativity nor wisdom.
We need to cultivate awareness of this default mode. It is helpful to ask yourself repeatedly throughout your day “Am I fully present right now?”. That question will provide perspective, awareness and choice. Gently label where your mind wandered (examples: past, future, worry, fantasy, planning, distraction, self-criticism, etcetera.) If we name it ,we can tame it. No matter where or how often you wander, you can repeatedly choose to return to awareness of the 8 senses. By choosing to frequently exercise this “mindful muscle” you can return again and again to the present moment. Safe in the knowledge that wandering awareness is normal, you can practice returning to awareness with kindness, not self-criticism.
There are many benefits to being more present. Effective handling of stressful events, increased calmness, creativity, joy and wisdom can be cultivated.
Mindful Home Practice:
Commit to regular formal mindful meditation practice (at least 5-20 minutes daily).
This will be the foundation for cultivating awareness of your eight senses. This, in turn, helps you to return to the present moment. Develop the habit of repeatedly “pressing the “NOW” reset button” as often as possible. Take note of the benefits.