Hey you sports fans! And also mindful wanderers and curious souls! You’ve landed on The BLAHg, your new go-to spot for diving deep into the transformative world of mindfulness.
I'm Andrew Lantz, also known as Dr. LM Andrews (@drlmandrews) when I don my author’s hat, and I'm thrilled to guide you through a journey that promises not just insight but true transformation.
Today, I’m excited to give you an exclusive sneak peek into my latest book, "The Purposeful Present." This book isn’t just a collection of thoughts on mindfulness—it’s a practical guide designed to help you navigate the complexities of modern life with a calm and focused mind. Whether you’re looking to manage stress, enhance your daily routines, or simply find more joy in the little moments, "The Purposeful Present" offers tools that are accessible, impactful, and ready to be integrated into your daily life.
Stack of books ready to be read at Restorative Therapy Co.
Below, you’ll find excerpts from the Introduction and Chapter One, which I hope will ignite your interest and show you just how powerful being present can be. If what you read resonates, consider bringing the entirety of this mindful exploration into your home by ordering a copy.
Get ready to transform the way you live, one present moment at a time. Let’s embark on this journey together, and discover the art of living purposefully.
And away we go!
Introduction
In today's world, within the hustle and bustle that surrounds us, it is very easy to feel bombarded by our daily routines and responsibilities, becoming a lifeless drone like the proverbial Ouroboros—stuck in a never-ending loop where every present moment is devoured by continuous thoughts of the past or future. You may relate to this scenario, but what if I told you that there was a way to escape this unnerving cycle that has become your constant in life? What if there was a method that you could use to calm those storms and bring simplicity to the reign of chaos and pressure? This is where the promise of mindfulness comes in. A practice that is powerful enough to help you transcend the mundane and disorder as you take charge of your life and how you experience it.
So, what exactly is mindfulness and how can it benefit you? What makes it different from all of the other passing fads that have come along over the years? Can mindfulness truly help you live the best life possible?
Mindfulness is a state of being aware. It is a practice that isn't easily attainable without consistent dedication to it. By committing yourself to the practice, you obtain a mental state where you are aware of your present moment without judgment clouding your thoughts. It involves paying attention to what goes on in your mind and emotions in a purposeful manner. With it, you are able to accept thoughts without attaching undue importance or criticism. With mindfulness, you can fully engage in your current experiences.
The journey into mindfulness starts with one question: Are you mind-full or mindful?
Most of us believe that we are living our best lives possible. Until we eventually reach a point where we look back and experience regret. This is because we have lived out our years with time spent pursuing thoughts and activities that are not meaningful, joyful, or worthy of us. It goes without saying that life should be spent enjoyably, with activities and moments that make us feel at peace. This even includes the time spent at work that provides for our basic needs. We are faced with challenges that make us want to hide from the sunrise, but we are also able to experience joyful times filled with happiness and laughter. With mindfulness, our waking moments can be fulfilling and give us a sense of purpose and happiness.
In this book, we are going to embark on the transformative practice known as mindfulness. We will set the stage for a voyage through the realms of personal growth and fulfillment. We are going to draw inspiration from modern meditation, scientific insight, the ancient Stoics, and profound thinkers like Ralph Waldo Emerson.
Give yourself a gift: the present moment. –Marcus Aurelius
Just as the words of Marcus Aurelius state—you can exit that endless cycle of mindless routines by becoming more aware of your present surroundings both in and out. It is possible to move on from the usual patterns of modern-day life and give yourself the gift of awareness. Of course, it will take commitment and dedication to achieve this beautiful transformation.
The ocean is full of treasures, but if you swim on the surface, you won't see them all. –Jay Shetty
Y
ou may feel overwhelmed when you think about how much time and effort you will put into this practice. But remember, mindfulness is not a complex puzzle but rather for a simple premise of getting to know yourself more deeply. We occupy a world where we are constantly driven by our busy schedules, materialistic demands, and grand thoughts and desires. When one understands themselves, they can unlock a treasure trove of possibilities, including peace, success, and clarity.
As you introduce yourself to a life of mindfulness, remember that you wield power over your focus. Since whatever we focus on grows, you can achieve a mindful life by focusing on and practicing what you find in the pages that follow.
It was Jim Rohn who said, "We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is that discipline weighs ounces, while regret weighs tons."
It will become apparent that this practice is more than a passing fad, but rather a journey into self-awareness and self-control.
Whether you think you can, or you think you can't—you're right. –Henry Ford
The journey into mindfulness isn't a solitary one. It's a shared experience that resonates with the struggles of not feeling heard, even by yourself. If we continue on with our chaotic patterns, it will be reflected in our moods, behaviors, and interactions with others. Rather than dealing with our negative thoughts, we can feel them and be aware of them, which allows us to better communicate with ourselves and others. Psychotherapist Phillipa Perry aptly notes that we often feel dealt with, not felt with—a sentiment many of us can relate to. The bottom line—the turmoil within—can only be addressed when we take the time to truly understand and feel ourselves.
Wondering how this could be true? Well, Jon Kabat-Zinn warned us that unawareness could keep us from being in touch with our own body, its signals, and its messages. Living your life on autopilot is only going to come with a heavy score of both physical and mental consequences. To underscore the significance of this internal exploration, we'll draw upon these words by Jon Kabat-Zinn that serve as a poignant reminder of the physical toll that a lack of mindfulness can take on our well-being.
In the chapters that follow, we will delve into the practical and profound aspects of mindfulness, drawing on stories, scientific insights, and timeless wisdom. The Purposeful
Present is not just a book; it's a guide, a companion, and an invitation to live life with intention, clarity, and a sense of purpose.
The present, as the name implies, is a gift. And within this gift lies the potential for a present surprise—an awakening, a revelation, a transformation. As we embark on this journey through mindfulness, I invite you to explore the richness of the present moment, unwrap the layers of distraction, and rediscover the treasures hidden within. Welcome to a journey where the simplicity of mindfulness unfolds into a profound gift—the gift of living purposefully.
The less energy we waste regretting the past or worrying about the future, the more energy we will have for what's in front of us. –Ryan Holiday
Chapter 1: What is Mindfulness?
Mindfulness is deliberately paying full attention to what is happening around you and within you—in your body, heart, and mind. Mindfulness is awareness without criticism or judgment. –Jan Chozen Bays
Think of life and the daily challenges that we have to cope with—your current existence. It's similar to a buzzing concert that consists of noise, music, and chaos that all come together in some miraculous way to create our experiences. Apart from this, in the frenzied pace of modern life, where multitasking is a prized skill and the to-do list is endless, mindfulness emerges as a beacon of calm and hope amid our frenzied existence.
But what exactly is mindfulness? How can this practice be honest enough to bring about a profound shift in our daily experiences? Then again, what exactly is so difficult about our current way of life? Let’s take a deeper look.
The Foundations of Mindfulness
To understand the concept, we will need to dive deep into its history and background, as well as how it has shaped and transformed the world up until today. At its core, mindfulness is based upon several foundational principles that all come together to form the bedrock of this transformative practice.
Where it Began: A Short History and Background on Mindfulness
While the roots of mindfulness can be traced back to ancient contemplative traditions, its journey into mainstream Western culture began in the late 20th century. Mindfulness comes from the Pali word sati. This word signifies awareness, attention, and remembrance.
Mindfulness also has deep roots in Buddhist meditation practices, particularly the Zen traditions and Vipassana. These practices focus more on cultivating awareness and presence as a means to achieve enlightenment and insight.
After mindfulness came to the West, it gained momentum in the 1970s with the work of pioneers like Jon Kabat-Zinn, who gave it the momentum and push it needed. Kabat-Zinn was a scientist who adapted the mindfulness practice into the secular Mindfulness-Based Stress Reduction (MBSR) program at the University of Massachusetts Medical School. The program went on to show efficacy in managing stress, and this sparked its integration into clinical settings, psychotherapy, and a secular context. Hence, in the 21st century, mindfulness has gained popularity.
Over the years, we have seen books, apps, and courses frequently emerging. There have also been endorsements from celebrities, athletes, and corporate leaders who all mention that mindfulness is a tool for enhancing their performance and well-being.
The Evolution of Mindfulness
Over time, the practice of mindfulness has evolved and been marked by rigorous scientific validation. Numerous studies have confirmed its profound benefits for not only mental health but also stress reduction, cognitive function, and physical well-being (Davis & Hayes, 2012). Originally, it was a meditative practice, but mindfulness has seamlessly integrated into a variety of fields like psychology, education, healthcare, and corporate settings.
From this science, certain programs have been created, like mindfulness cognitive therapy and mindfulness-based interventions, which offer a systematic approach to cultivating mindfulness in one's life.
Now, let's look into the principles of mindfulness.
Present-Moment Awareness
Mindfulness encourages a deliberate focus on the present moment. The practice allows you to fully engage with your current experiences. By being mindfully present and fully aware of your surroundings, you can cultivate a much deeper understanding of your thoughts, feelings, and surroundings.
Nonjudgmental Observation
Moving forward from being mindfully present, you can then observe your thoughts and emotions without passing any judgment. This stance fosters self-acceptance and provides you with the ability to remain objective with your internal experiences.
Acceptance
Instead of resisting or suppressing your emotions, you will be able to accept them, regardless of whether they are positive or negative. With acknowledgment of your thoughts and feelings and refraining from judgment or attachment, you will obtain easier access to mindfulness.
Focused-Attention
With mindfulness, you will need to incorporate a specific focal point for attention. Most of the time, people prefer to pay attention to their breath or bodily sensations. This focused attention will become an anchor to the present moment and you can tap into it whenever you feel your mind wandering.
Mindful Breathing
Mindful breathing is also known as conscious or intentional breathing. It's a central element of mindfulness—a tool that you could use to bring your attention to the present moment. Similar to the point above, it can be your focal point that helps you create a sense of inner calm, stability, and self-awareness.
Non-Striving
With mindfulness, you are not trying to achieve any particular state or outcome. It is simply about acknowledging what is, without any pressure to change or attain a specific result. This allows one to avoid dwelling on the past or worrying about the future.
Gentleness
Mindfulness is also rooted in a kind and gentle attitude toward yourself and your experiences. This is fundamental. Never forget that this practice is woven with self-compassion; if you are hard on yourself, you'll need to work on developing this quality.
As mindfulness has transcended cultural boundaries, becoming a global phenomenon with resonance in diverse cultures and religious contexts, its universal applicability is evident. Despite the practice's scientific backing, misconceptions and stigmas persist. To explore these further, let's delve deeper into the subject.
Dispelling Misconceptions
Jan Chozen Bays’ words give a brief insight into what mindfulness is. You indeed need to be aware and pay attention to what is going on around you—your mind, body, and heart. But this is just the simplified version. It goes even deeper.
Before embarking on any practice, it is advisable to address lingering thoughts in the recesses of your mind. Ensuring that nothing remains unattended allows for a more effective and focused engagement, a principle particularly relevant to mindfulness.
Remember that mindfulness is not about stacking up more "mindful" activities on your already crowded schedule. It's not a concept that's reserved for the mystics on mountaintops or yoga fanatics contorting themselves into pretzel-like shapes both physically and mentally. Mindfulness is for anyone; it's for everyone; it is for you. Let's get started by dispelling some of the most common misconceptions about the practice.
Mindfulness is not time-consuming: It is a common misconception that you'd need hours in a quiet setting to practice mindfulness. This isn't true. To be mindful, you only need to be concerned with the quality of your thoughts rather than the quantity of time spent in silence. After all, quiet does not always equal peace.
Mindfulness goes beyond meditation: Meditation is a powerful tool, but mindfulness extends beyond formal practice. It's simply a way of being, a peaceful mindset that can infiltrate every aspect of your life, allowing you space and grace but also the power to accept new challenges. Meditation, on the other hand, is a specific practice usually requiring solitude and quiet that can shape a mindful mind. Something that is quite helpful when sharpening your mindful mind, but not required.
Mindfulness is not about emptying your mind: Your mind doesn't need to be devoid of thought to feel peace, but rather, you will need to observe and then train your thoughts without getting tangled in them.
It is not a quick fix: Remember that no solid practice is going to "automagically" provide you with enlightenment and peace. It won’t eradicate your problems, but it is a tool that you can use to navigate them with resilience.
Mindfulness is not about suppressing your emotions: This is not about indifference or stuffing it down; it encourages you to acknowledge and understand your emotions.
Mindfulness is practical: You don't need a specific area, like a serene mountaintop or a dedicated meditation room. You can practice mindfulness anywhere and everywhere. It can be woven into the fabric of your daily activities.
With mindfulness, it is about presence: You aren't going to be escaping your reality, but it is a tool that allows you to fully inhabit the present moment, no matter how mundane it is.
And lastly, mindfulness is about consistency: It's not a sporadic practice and consistency is key, even in small daily doses.
As we continue our journey through the foundations of mindfulness, you will want to keep these points in mind. Remember that this is not meant to be an additional burden; it is a gentle invitation to be fully present in your own life. So, let's set aside any preconceived notions and get ready to accept the simplicity and consistency that mindfulness offers in your quest for purpose, clarity, and achievement.
A Simple Practice
Discovering "I am here. Here I am."
Let's get serious for a moment. You aren't ever going to be able to magically carve out hours in your day for a laundry list of mindfulness activities. This is perfectly okay. As with anything, consistency is key, and you aren't going to build habits by overwhelming yourself with a set of new practices at once.
James Clear, a renowned author on habit formation, advised that habits are formed through small, consistent actions. "You do not rise to the level of your goals. You fall to the level of your systems," were the famous words (Clear, 2020).
The bottom line is that to get to the core of mindfulness, you aren't going to need to add more to your plate. You are crafting a mindset that serves as a framework for your mind. So how exactly are you going to achieve this?
We can start by employing a simple foundational mantra: "I am here. Here I am." These simple words encapsulate the essence of mindfulness. It is a practice that has not only worked wonders for me but has become a guiding light for my patients as well. Now try to imagine a moment where your mind isn't scattered across the landscape of past regrets or future worries. Instead, your mind is rooted firmly in the present moment. You are fully engaged with the sounds, sights, and sensations that surround you. It is a state of deliberate and nonjudgmental awareness.
To do this practice:
Place your hand in the center of your chest and breathe out.
Keep your hand in this position as you take a deep breath. Say to yourself, "I am here."
Breathe out and affirm to yourself, "Here I am."
The purpose of this exercise is not just to breathe but rather to truly feel your body and its surroundings. With this awareness, you will be able to tap into your present sensations and emotions more easily and fully.
Utilizing a mantra and practice like this can help one discover the essence of mindfulness. Your body matters too, however, and to illustrate this, we can look to Jan Chozen Bays, who introduces a method of mindful eating that transforms the simple act of consuming food into a contemplative practice. This practice is simple, and since eating is an everyday activity, it is easily repeatable. You can do this as follows:
Start by bringing your full attention to the meal in front of you.
Engage your senses by noticing the colors, textures, and aromas of the food on your plate.
As you take each bite, savor the flavors and textures, paying close attention to the sensations in your mouth.
Chew slowly and deliberately, allowing yourself to fully experience the act of eating.
Be present with each swallow, mindful of the nourishment your body receives. This method invites a profound connection with the act of eating, turning it into a meditative practice that fosters gratitude and awareness.
Speaking of the benefits, allow me to share the inspiring journey of Emily, who started as a patient under my care and evolved into a cherished friend. She was a busy professional, juggling the demands of a fast-paced career. Constantly on the go, she found herself caught in the whirlwind of stress and unhealthy eating habits.
Inspired by Jan Chozen Bays' method of mindful eating, Emily decided to bring a conscious approach to her meals. Each day, she set aside a few moments to engage fully with her food. She noticed the vibrant colors of vegetables, savored the textures, and relished the flavors with intentional chewing.
As a result, she not only developed a healthier relationship with food but also discovered that these mindful moments became anchors of calm in her hectic schedule. As Emily experienced the transformative power of mindful eating, finding a sanctuary of mindfulness within the chaos of her professional life, it becomes evident that mindfulness has diverse applications.
Transitioning from her story, let's explore another impactful avenue—Jon Kabat-Zinn's Mindfulness-Based Stress Reduction (MBSR) program. This program provides a comprehensive method for seamlessly integrating mindfulness into daily life, encompassing various practices such as body scan meditations, mindful breathing, and yoga. To delve into the details of this transformative approach:
Begin with a body scan, directing focused attention to each part of the body and observing sensations without judgment. This can be done while lying down before bed or when waking up. I also find a good time to do it is in the shower.
Incorporate mindful breathing, consciously centering attention on the breath to cultivate present awareness.
The practice of yoga further combines movement with mindfulness, promoting a holistic mind-body connection. It also connects us with our community, as it is often practiced with others.
By regularly engaging in these practices, you’ll gradually develop a heightened sense of awareness, resilience to stress, and an overall improved sense of well-being. Note that Kabat-Zinn's method is not a quick fix but a systematic approach to weaving mindfulness into your daily existence.
This technique has helped a fair share of people I have come across in clinical practice and in my personal life. For example, John, a father of two, was grappling with chronic stress that was affecting both his physical and mental well-being. Introduced to Jon Kabat-Zinn's MBSR program, he decided to give it a try. Incorporating body scan meditations and yoga into his daily routine, John experienced a gradual but profound shift.
The body scans helped him release tension, and yoga became a physical expression of his newfound mindfulness. Over time, he noticed increased resilience to stressors, improved sleep, and a greater ability to savor the present moment with his family. The MBSR techniques not only provided practical tools for managing stress but also empowered him to cultivate a more mindful and fulfilling life. The results were extraordinary and required very little. Wondering how? We'll be looking into what is required in more detail throughout the book.
Keeping it Simple
Keep in mind that for positive and mindful change to take place and inner peace to flourish, you are going to want to keep things simple. So, let's distill mindfulness with essence by remembering "I am here, here I am," and practicing the mindful exploration of thoughts and feelings as we experience them. By doing this, you will already be ahead of the curve.
As we conclude our exploration of the foundations of mindfulness, the tapestry of its principles emerges. It is woven with threads of present-moment awareness, nonjudgmental observation, and a profound acceptance of our experiences.
Moving forward, we get to build upon the foundations we've laid. It's time to look into "The Art of Now: A Mindful and Empirical Approach." In this chapter, we are going to navigate the significance of living in the present moment, drawing inspiration not only from mindfulness practices but also from the timeless wisdom of Stoic philosophy.
We will unravel the art of embracing the now, exploring its importance for our well-being and fulfillment. Additionally, contemporary research will shed light on the empirical benefits of cultivating a mindful presence.
Join us as we embark on a journey to understand the transformative power of the present moment, blending ancient wisdom with modern insights. Remember, this book is not a prescription for a rigid set of activities. It's a guide to a mindset—one that can be seamlessly woven into the fabric of your everyday life.
Thank you for reading. If this piqued your interest, please check out the book on Amazon in Kindle, paperback, or my favorite, audible.
LM
Leonardo4orozco@gmail.com