7 Tips for Hot and Cold Mindfulness

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April Light by Laura McKelvie

It was a strange winter here in Vermont.

New to the area, I was told to expect many feet of snow on the ground until late April or early May. While gray clouds hinted that an infamous Northeast blizzard was just around the corner, we were never truly inundated. Periodic warm days often melted the snow completely. A bout of blue skies and the intoxicating smell of fresh grass in late March left me confident there would be no more winter. But early April brought enough snow to shovel and I snapped the photo here to commemorate my faulty prediction.

I reflected then about how this on-again off-again winter provided a perfect metaphor for my mindfulness practice. Lately it’s passed through periods of hot and cold, so to speak. Some days my practice has a momentum of its own—I feel settled and concentrated without much effort. But the very next day, contrary to my hope I’ll have another easy session, I struggle with distraction and low motivation; it feels cold, like nothing is happening.

Many of you are familiar with this seesaw in your practice. Often when we struggle during a mindfulness practice, we ask ourselves what we are doing wrong and might even jump to blaming ourselves for…for…something. We must be doing something wrong otherwise we wouldn’t be so distracted. Right?

Nope.

Of course it’s good to review if we are actually trying to follow through with our technique. But it’s also just as important as it is difficult to remember this: the quality of mindfulness practice ebbs and flows. That’s just the way it goes. The mind wanders naturally and we can’t control that. As long as we set our intention to do a technique, such as focusing on our breath, and honestly try, then we are practicing correctly, even if we get distracted often.

I know this, yet even with years of mindfulness practice under my belt, I still sometimes catch myself slipping into judgments. “Why am I so distracted and tense?! I should be relaxed and focused!”

We are so used to having judgmental thoughts that they can happen automatically. Instead of adding fire with yet more judgmental thoughts, I shift to being kind to myself and try one or a combination of these strategies: 

  1. Take a breath.
  2. Remind yourself that harsh judgments about our experience is not what helps us get into a calm, concentrated state.
  3. Congratulate yourself for noticing the distraction. Realizing we’re distracted and coming back to our technique is what builds concentration. Noticing distraction is the solution to the problem of low concentration.
  4. Open up to the idea that this session might remain challenging and deep concentration might not happen.
  5. Avoid comparing it to other mindfulness sessions that went “better.” Be where you are now.
  6. Zoom out. Try to incorporate the distracted state into your observation. Get a global sense of how it feels on the mental, emotional, and physical spaces to be distracted. Is your mind racing like a river or gently meandering around some curves? How tight or calm is your body? Stay with this global observation for the remainder of the session or gently return to your technique after a few moments.
  7. Gently return to your technique. Use as little mental activity as possible.

Developing concentration by staying on a focus point is very important. But so much tension can build up around this goal that we loose sight of the fact that accepting ourselves when mindfulness practice proves difficult is just as important. Sometimes your practice will be going well and you’ll feel so settled it’s like you’re on fire. Many times it will feel like a cold, slow slog. Accepting this fluctuation builds the oft touted but elusive non-judgmental component of mindfulness that’s key for integrating the mindful skills we learn on the cushion into our daily lives.

Being distracted for most of our mindfulness practice session isn’t what we plan on, especially if things have been going well in previous sessions. But if we work with the distracted mind skillfully, it’s just one more thing to observe and relax around. Next time you have a challenging session, try some of the tips and see what happens.

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