Mindfulness helps us become aware of our habits and where our minds are inclined to habitually visit. We might be inclined to focus very much on the past or maybe we are more future-focused, but rarely are we simply here, now, living in this moment. Mindfulness skills help build our awareness to both view and live life as it is and deal with what’s ‘actually’ on the table, without the addition of maybes, probably’s, presumptions, or assumptions. We realise that there is really no need for fabrication, because when we become aware of all that is happening in this present moment, if your life is anything like mine, that is plenty to be getting on with.
And when we step back and focus on what is here and now, we become less inclined to add our own version to stories or engage in gossip. Instead, we can grow in awareness of what is happening, without embellishment, and deal with actualities rather than surmising, as best we can. Mindfulness training gently supports us to turn towards the here and now, which may not be easy at times, especially if our present moment situation seems intolerable, but still, that nudge to turn towards what’s here has two-fold benefits. Firstly, we learn to acknowledge, feel and soothe difficult feelings and secondly, we’re encouraged to focus on what is good in our lives. Neuropsychologist, Rick Hanson compares our minds to Velcro for negative experiences, in that, they “stick” to us and Teflon for the positive experiences, in that, they slide off us immediately. Over time, with practice, however, we can train our minds to more easily not only see, but savour, the good.
There is a simple experiential technique in mindfulness with the acronym, G.L.A.D. that I will describe this month. Even if it’s a difficult situation that you are beginning with, there are still lessons for us if we can accept that everything is changing, all of the time, and we too can allow ourselves permission to change and grow. The G.L.A.D. technique aligns with the principle of neuroplasticity, which, put very simply, means that what we feed grows. The habits we practice grow stronger, whether that be habits for example, like gossiping, blame, backbiting, exclusion or kindness, mindfulness, meaning making, compassion. The G.L.A.D. technique has four questions for reflection as follows; G – what am I grateful for today or in this moment? L – what did I learn today? A – what did I accomplish? D – what has delighted me?
Because the world is so full of challenges now, it is a practice that can support our minds and possibly lead to a change in our own focus. It’s a simple technique, easy to remember, that allows us time to reflect and provides much food for thought. G – what you are grateful for today, not what you ‘think’ you should be feeling grateful for. For example, today I am grateful for living in a safe, peaceful part of the world. L – what did you learn today? This can be something about yourself, a simple realisation or detail, something you read or saw. I learned the value of connection by being open and sharing our experiences with others in safe, non-judgemental spaces.
A – what did you accomplish? This need not be any grand accomplishment and could be as simple as stepping outside for some fresh air, having a shower, eating a healthy breakfast, taking a few mindful breaths. My massive achievement was that I washed my dog’s blankets. This was on my mind for a while so now it’s done, and it feels great. D – What has delighted you? Maybe a sensory experience, something you saw, or heard, a sound from nature or a piece of music you love? These days it always seems to be the rabbits, ponies and swallows in the field outside my new home that bring me constant delight. What is bringing you joy or delight these summer days? Take a moment to notice how moments of delight or joy feel in your body. These summer days are, like time itself, so very precious, as expressed by poet Danna Faulds in this excerpt.
“Time is precious, minutes disappearing like water into sand, unless you choose to pay attention. Since you do not know the number of your days, treat each as if it is your last. Be that compassionate with yourself, that open and loving to others, that determined to give what is yours to give and let in the energy and the wonder of the world”.
Mindfulness in July
Drop-in mindfulness hour at CECAS, Myross Wood, Leap on Tuesday mornings 10-11am, July 8, 15 and 22 and 29, 2025. €12. Beginners and newcomers are always welcome.
Keep an eye on my facebook page for summer mindfulness in nature workshops at CECAS.
For more information: phone: 087 2700572 or email: susanoreganmindfulness@gmail.com
Find me on Facebook or www.mindhaven.ie
