My Journey Into #Mindfulness – Part 3

Morrisons’ Roasting Veg with Fruity Chipotle Dressing. (Add 1tbsp oil, roast in tin for 35min, stir halfway through.) Yum!

I love food. I love the way it tastes. I love the way it smells. I love the way it looks. I love the way it makes me feel inside. I love eating food alone. I love eating food with friends and family. I love food. Food is good.

But I don’t always use it for good …

Ever since I hit puberty, I’ve used food as a crutch. Because it makes me feel full inside, I’ve used it to fill the holes in my life. I’ve used it to medicate my stress, my anger, my irrationality, my grief etc, etc, etc. I became aware of this years ago and have had some success in overcoming it to the extent that for long-ish periods (months, even years) I do eat healthily – and by that I mean I eat to satisfy my physical hunger and to celebrate life! Right now, I’m mostly in that zone. I’m mostly eating healthily, but on occasion I still find myself responding to stress by mindlessly stuffing my face with high-sugar, high-calorie foods.

I think this is an area of my life that would benefit from some mindfulness, so I’m going to eat mindfully. I first came across the concept via Beyond Chocolate. It’s been a while since I read the book, but, if I remember rightly, the gist is to focus on what you’re eating – the taste, the smell, the look, the feel – and to focus on your body’s response, to listen to your body, to eat slowly and attentively so you can feel when you are not just full, but when you are actually satisfied. Also, it’s about stopping before reaching for food and asking your body if it is actually hungry or if you are eating for some other reason. Am I Hungry? defines eating mindfully as:

  • Eating with the intention of caring for yourself
  • Eating with the attention necessary for noticing and enjoying your food and its effects on your body

They believe ‘that mindful eating encompasses the entire process of eating:

  • Awareness of your physical and emotional cues
  • Recognition of your non-hunger triggers for eating
  • Learning to meet your other needs in more effective ways than eating
  • Choosing food for both enjoyment and nourishment
  • Eating for optimal satisfaction and satiety
  • Using the fuel you’ve consumed to live the vibrant life you crave.’

Sounds good.

Since starting this journey into mindfulness, a little phrase has popped into my head over and over again: one thing at a time. I believe I need to reduce the amount of time I spend multitasking and parallel processing and concentrate on one thing at a time, so for the next week, I’m going to focus on eating mindfully. I know this is not a quick fix. One week is not going to fix forty years of eating mindlessly, but it’s a start, and my first task will be to find a notebook to use as a food and mood diary …

My Journey Into #Mindfulness – Part 2

And so, my quest for a more mindful life has begun. I’ve read two books, numerous blog posts and am at the beginning of a 40-day study guide.

Mindfulness, it seems, is both simple and difficult.

It is simple in that it is nothing more (from a psychological point of view) than intentionally paying attention to the present moment in a non-judgemental way. Our thoughts are not who we are. They might be an expression of who we are, but they are also just habitual patterns of the mind. When we are being mindful, we not only notice the present moment through what we are sensing, we notice too the thoughts that pop into our minds, but instead of critiquing them, or criticising ourselves for thinking them, we just let them go by bringing our attention back to the present moment – what we are seeing, feeling, hearing, tasting, smelling. We let our thoughts be clouds that are scudding across our mind’s sky.

It is difficult in that this is easier said than done. I’ve done a few exercises now (from Sane New World by Ruby Wax) and am finding it hard to stay in the present moment. My mind is so used to analysing, processing, ruminating and rehearsing. But … I’m doing it. Slowly, but surely I am noticing those distracting thoughts and letting them go, and I’m focusing on being in the here and now, not exploring the past or future.

Dusty anthers. I noticed them while I was walking around the garden with my camera.

When I’m walking back from dropping Little S off at school, I’m taking five seconds here and there to focus on what it feels like to walk. I’m noticing the crows flying across the sky, the starlings yelling at me from the ridge tiles of the houses I pass. I’m feeling the wind burn my cheeks, tug at my hands and whip my trousers around my legs. When I’m out in the garden, I’m feeling the warmth of the sun on my back and seeing the pollen on the anthers of the fuchsias that I hadn’t previously noticed poking over the fence from next door.

This is going to take perseverance. It’s something I know I’ll get better at with practice. What I want from this type of mindfulness is to learn how to live my life in the present.

Which brings me on to the other type of minfulness I’ve been reading about: mindFullness. In his book, A Book of Sparks: A Study in Christian MindFullness, Shaun Lambert explains how being mindful (or watchful) is a universal human capacity, something that God wants for all His people and something the followers of Jesus should take seriously. Here are a few snippets:

The central insight of mindfulness – and Buddhists, Christians and psychologists all agree on this – is that we are bigger than our thoughts and feelings. (Loc 374)

In Romans 12:2, Paul tells us, ‘Do not conform any longer to the pattern of the world, but be transformed by the renewing of your mind.’ Our thoughts and feelings are often shaped by our culture into narcissistic, competitive, fearful or consumerist patterns. This verse enables us to witness our thoughts and enables us to decenter from them … Paul follows this us in 2 Corinthians 10:5, where he says, ‘take captive every thought to make it obedient to Christ.’ (Loc 381)

Christian mindFullness is awareness of the presence of God at work within our own God-given capacities for attention and awareness. (Loc 489)

There is so much wisdom in this book that I could happily quote the whole thing, but I won’t as that would be an infringement of copyright! Instead, I’ll leave you with one last pearl:

The way we take our thoughts captive is to disarm them. That’s Christ’s method, as with disarming the powers and authorities (Colossians 2:15) … We make our thoughts obedient to Christ by treating them much as Jesus treated people … We notice them with compassion and love, accept them for what they are, and then let them go, send them on their way saying, ‘Go and sin no more.’ (Loc 629)

As well as general mindfulness practice, Shaun Lambert advocates the mindful reading of Scripture à la lectio divina. Now, I’ve been a Christian for most of my life (I turned 40 last year!) and didn’t have a clue what that meant, so that’s something I’ll be exploring and reporting back on.

13 May 2014 Bird_012 V2web
This morning’s birdie visitor: a young starling. I noticed him as I was letting my breakfast go down.

There’s so much more I want to write about today – I want to talk about eating mindfully, about teaching my kids to be critical of adverts that ‘tell us we are empty unless we fill ourselves with their product’, about offering our bodies as living sacrifices, about using mindfulness to help Little S with her anxieties, about replacing icons of grace with idols to fill the space within us that God is supposed to fill, about writing mindfully, about using what I’ve mindfully noticed in my writing – but I’ve gone on long enough and my tummy’s rumbling again. It’s time for lunch.

My Journey Into #Mindfulness – Part 1

FroxfieldIt’s funny how things come together.

A couple of weeks ago, I organised an HBC Photographers trip to Froxfield. One of our members has an aunt who lives in half an acre of woodland there, and she kindly invited us to visit so that we could take photos of the bluebells growing in the wood. She’s moving home soon, so this was our last chance to go. How could we say no?

FroxfieldIt’s a beautiful place. Magical even. As well as bluebells, there are shacks and sheds and sculptures scattered throughout the woods. The cottage is thatched and surrounded by vegetable and fruit gardens. There’s a pond, a pagoda, and a bridge stretching over a patch of marshy land. It’s not hard to imagine the famous five having an amazing adventure there.

Unfortunately, we were up against the clock a bit, and as we walked through the woods snapping away, we chatted away to one another too. I left with a few nice pictures but also with a feeling that I’d just been skimming the surface of what was there.

FroxfieldDespite the rain and grey skies, I would have loved to have spent all day in Froxfield, wandering around with my camera, crouching amongst the foliage, taking pictures, and looking … really looking at what was around me. I’d loved to have had the time to smell the leaf mould, feel the drizzle on my skin, listen to the birds and the squelch of soggy soil under foot.

Froxfield
Don’t get me wrong. I had a lovely time with my friends, but I almost ache to go back there on my own, to just spend time there, to just be there.

This experience got me thinking. For a while now, I’ve had this feeling that I’ve just been skimming the surface of life, bobbing along fairly happily, but not really taking the time to stop and appreciate things.

FroxfieldI don’t lead a particularly busy life; I’ve slowed down a lot in recent years, but I have a butterfly mind and often have so much going on in my head that I don’t pay attention to what’s right in front of me, or what’s going on inside of me. I’m better at this that I used to be though. By paying attention to my moods, I’ve learned to spot depression’s advance and can usually head it off at the pass.

FroxfieldBut I’d like to slow my mind down even more, to stop thinking about so many different things at the same time, to stop flitting from thought to thought, to stop and smell the roses more than once in a while.

Which brings me onto mindfulness and how it’s funny how things come together. Last week, I saw a tweet about a course in mindfulness for writers and was reminded that mindfulness actually existed! I think I’d read something about it a while ago, but hadn’t looked into it any deeper.

FroxfieldThis reminder came just at the right time, just after the trip to Froxfield and that skimming-the-surface frustration I’d felt there. So, I looked into this course and had one of those light bulb moments. It sounded right up my street, although it wasn’t. It was in Brighton which is over an hour and a half away. I tweeted the instructor to ask if they ever ran courses near me, but they didn’t.

FroxfieldOh well, I thought, I’ll just have to read about it then. So, after a couple of days being distracted by life, I downloaded a copy of ‘Sane New World’ by Ruby Wax onto my Kindle. Why this book? Because I’d heard of the author and know Ruby is the ‘poster girl’ for mental health.

 

25 Apr 2014 Frox_028 V2webI wasn’t sure what to expect, but I found the book inspiring. I really like the idea of mindfulness (a way of paying attention to the present moment in a non-judgmental way, a way of mastering your mind instead of being a slave to it). I loved all the science that explained how the brain works – it took me right back to my university days and my degree in Biochemistry.

FroxfieldAnd I could relate to much of Ruby’s own struggles with depression. There are lots of exercises to try too, and I’ve already given some of them a go. The first thing I noticed is how judgmental I am about my own thoughts and how much time I spend rehearsing conversations that I might have in the future and ruminating over things I’ve said and done in the past. So much of the present is passing me by because I’m focusing elsewhere.

So, what next? Well, I’ve already downloaded my next ebook on mindfulness: A Book of Sparks: A Study in Christian Mindfullness by Shaun Lambert, a Baptist Minister from NW London. It’s a 40 day (We Christians do love our 40 day programmes!) journey into Christian Mindfulness based on Mark’s Gospel (which I’m currently studying using NT Wright’s Mark for Everyone – another funny-how-things-come-together moment) so I’m going to work through it, one day at a time.

Expect more posts on mindfulness in the near future!

(You can see more of my Froxfield visit photos over at Flickr.)