Mindfulness needs to be manufactured!

In our mindfulness we are stopping, stepping back, and observing. It’s a precursor to meditation which is a precursor to understanding what it is all about. Then comes Self-Realisation? How can that happen or occur? (I use a passive verb here as this is not  a goal attained by action –ultimately). However we are jumping ahead, so let’s go to the next step after relaxation as per previous blog.

As per the relaxation/focusing, we are diluting the emotions/thoughts, which will then allow progress in finding what we need to place our soul energy into connection at a higher spiritual level. The next step is ideally deeper meditation for most of us, but this is not going to happen so easily, unless you have done this level of spiritual work in a previous life. If you don’t believer in previous life, or spiritual work, then start here at the beginning and go through this painful journey! (Tongue in cheek).

Also if you can’t jump here to chapter ten or blog 25, or it’s not doable or difficult for some other reason, another option is to go back into that aura or protective shell. See what is activating any negative thoughts. Then we need to see what that is doing to us, and what change we need to make to the negative self-talk. We do this then by replacing the negative with something more balanced. Add something positive about yourself to any negative thinking that you identify. You can try to see in your aura space the obstacles to meditation. Thoughts that disturb or distract you. The plan is not to remove them, as that can take too much effort and application. Just visualize the thought train temporarily as outside, and allow your shield to protect you also from others negative energies.

However if you feel ready to move forward. through the practice of Defusion you can inspect or observe your past or present emotions, thinking, and others “interference”. Basically, by putting them slightly outside ones being. In this mode you can visualize those tricky issues that distract and disturb, as being outside you in a temporary process. To make this work better we will add some other activities here, using metaphors.

Imagine you’re on the mountain. Put the thoughts emotions in the clouds while you sit or stand still. Put them in the waves while you imagine you’re sitting on the sand dunes, or drift past them as if you were on a boat going down a river. There are many choices regarding what you can make up for a metaphor. This defusion is somewhat similar to dilution, (of anxiety etc. achieved during a relaxation exercise). That’s all we’re doing here. We’re not curing anything, because we are nor eliminating anything permanently. It is an exercise where you are manipulating a living dream – sort off. If you want to cure, then you will need to go further with your therapeutic processes or spiritual journey. Its like if you want to cure cancer or diabetes. It’s a big ask – but can be done – sometimes.

Defusing involves seeing thoughts and feelings for what they are (streams of words, passing sensations), not what they say they are (dangers or facts). As it’s your visualisation you can add or subtract whatever you want. You can shout or scream at the passing cloud. You can get off the bus & console yourself, sitting at the bus stop weeping. You can drive on, walk on. (Make up the metaphor to suit your self. Ideally have someone to discuss this with – a good wise listener).

The point is that you stop, step back and observe your thoughts and feelings, and see clearly what happening for you and/or others around. You may then see that you are interpreting what’s going on from your own perspective. Now politicians and religious people do this all the time, and not only are they wrong from your perspective or belief system, but you see them as dangerous – maybe. However they think exactly the same about your politics and beliefs. Then we all go to war!

(That is why any belief system or political stance can be adversarial to the point of violence).

If you have noticed unhelpful thoughts or reaction, you can write them down, talk back to them, and deny them even. Same goes for emotions you’re feeling, or memories.

This process will help to identify Ruminations and Catastrophising, which can  be addressed by another exercise later. Also the meaning of ruminations and catastrophising can be discussed.

I like the metaphor of being on the mountain, as I can visualise that whatever the weather, or whatever happens in the clouds, I can stand firm, and grounded, or sit in my cave. I can imagine my self as in the clouds and see what I am feeling/thinking. I can see the others there & talk to them and tell them to go away or come and sit with me. (Better do this exercise in private)!

Next time – a look at Ruminations and Catastrophising.