Introduction to Mindfulness (a western neuroscientific approach) January 26, 2009 St. George’s University

“Mindfulness frees the practitioner from looking to the perpetually changing circumstances of the external world as the source of his or her happiness.” (Davidson, 2002)

Mindfulness practice trains your nervous system to know itself better and interfere with itself less. (Young, 2006, 2008)

Why train your mind? Make the mind a more serviceable tool; Refine the mind’s powers of attention and concentration; Regulate/retrain the practioner’s emotional responses to stressful external situations-- A powerful coping tool for self-regulation; Freedom from “thought pollution” “A relaxed, attentive state” (paraphrased from Richard Davidson, 2002)

Why mindfulness, cont’d. To be free from physical and emotional suffering; To derive greater pleasure from life; To alter habitual patterns; To understand who we are; To be helpful to others. (paraphrased from Shinzen Young, 2006)

Underlying formulae: Attention + Equanimity = Mindfulness Suffering = Pain x Resistance Everyday experience + Attention + Equanimity = Well-being

What is attention? A set of processes; The controlling mechanism of our conscious minds; Attention affects every perception, memory, and internal representation we possess. Can be internal, external; When the process malfunctions, we have distress, disease, discomfort, danger.

Techniques to enhance the stability and clarity of attention Step 1: Relaxation, a necessary first step: - counters the tension that arises from intense mental focus - attention to breathing (breath re-training) - gives rise to a context of trust

Techniques, cont’d. Step 2: Attentional Stability - on everyday perceptions, feelings, thoughts, and bodily sensations - one pointed focus - with equanimity

What’s equanimity? A fundamental skill for self-exploration and emotional intelligence Non-judgment Internal balance, rather than suppression or identification Versus attachment to pleasant experience and aversion to unpleasant experience

Techniques, cont’d. Step 3. Attentional clarity - perceiving or envisioning with greater detail; - countering the tendency to dullness or apathy; -being willing to grant alien notions the same respect as familiar ones; - distinguishing which mental processes lead to suffering and which lead to well-being; - moving from personal well-being to universal well-being.

Skills training 1 Mondays, Founders Annex 1 12:05 to 12:55 pm (Except 5/11/2009)

Skills training 2 Everyday Life Practice