Our pace of life has increased drastically in the last decade. We
are offered a wide array of electronic devices that were created to
save us time. However, they also tend to increase the amount of
stimuli we get from our environment. Instead of simplifying our
lives, we are now encouraged to multi-task by doing many things at
the same time. As this trend of high-stress living has impacted most
of our lives, a strong focus on mindfulness has once again emerged.
Meditation has been around for centuries as a way of focusing our
mind and being on present time. There are many different types of
meditations, each with varying degrees of difficulty. Most
meditations focus on breathing techniques and the breath. Taking a
few deep breaths through the nose, holding for few seconds and then
breathing out (also through the nose) helps us to maximize the use
of our lungs. Deep breathing is frequently used in treating anxiety
disorders and with people who have stress management issues. While
learning to focus on deep breathing takes some practice, this skill
helps us to slow down and focus our mind on the present. A simple
prayer can also be a form of meditation that helps us slow down and
focus on the here and now.
Imagery is often taught in combination with meditation techniques.
Imagery is a way of focusing on a visual representation in the mind
and holding it, or always coming back to this key image. For
example, I have found the image of “bamboo tree” to be very helpful
in the past. With the imagery of a tree, you might focus on becoming
like a tree, and allowing each thought that comes to mind to be
placed on a cloud. This type of skill helps us empty our minds and
let go of thoughts that are repetitious and non-productive.
In addition to imagery skills, mental health providers started to
realize the importance of mindfulness by work of Marsha Linehan, a
psychologist at the University of Washington. She invented Dialectic
Behavioral Therapy (DBT) as a treatment modality for clients with
severe psychopathology. Mental health providers had struggled for
years to find a treatment that would work with clients who have a
diagnosis of Borderline Personality disorder. These clients have
tendencies to self-mutilate, frequent suicidal ideations and stormy
interpersonal relationships. Dr. Linehan integrated skills from
other therapy approaches and included meditation as a way of
treating these clients. DBT is not limited to Borderline Personality
disorders, but is used with a wide range of issues including eating
disorders, stress management and adolescent behavioral problems. I
have found these skills to be helpful with anyone who has difficulty
focusing on present time.
One-minded or being mindful is one of several skills emphasized by
Dr. Linehan through DBT. Mindfulness helps us to focus and pay
attention to our present situation. Learning to describe a situation
without making value judgments helps us avoid labeling things either
good or bad. For example, during conflict with a loved one we tend
to focus on our emotions instead of facts. Being very emotional
tends to cloud judgment and we may have difficulty making rational
choices. Instead, try choosing a focal point, observing it and
describing it as a way to stay focused on the present situation. To
do this, simply find something in a room that you want to focus your
attention on. It may be a picture, furniture or a person; anything
that you are able to focus on fully. Spend a few moments describing
what you know about your focal point: what it looks like, its
colors, the shape of the object, etc. This exercise is often used in
emotionally upsetting situations with clients. It is a great tool in
calming emotions down and a skill that helps us tolerate distress in
many difficult situations. Dr. Linehan has taught us that we are
able to do only one thing well at a time.
People react to situations very differently; some people make
choices by emotions and others by logic. Using a “wise mind” helps
us make choices by combining both emotions and logic. For example,
if you are trying to decide whether or not to change jobs, basing a
decision purely on emotions will not help you to determine if the
choice is also logical. Staying present, using a ‘wise mind’ and
avoiding making value judgments helps us to make the best choices in
our lives.
Making the most out of our present time is a skill that takes some
practice. Because we are so often focused on the past or future, we
miss the opportunity to be ‘now’ and enjoy life to its fullest
potential. Learning to meditate and being mindful are skills that
will help us make the most out of each day. Make each moment count
and learn to live life to its fullest.
Sirpa Lahtinen-Gorman is a
Licensed Professional Counselor with a private practice in Eagle
River, Alaska. Visit her on
www.alaskatherapy.com or call at (907) 720-1878.
