Respiratory
disorders are an increasingly common ailment experienced by the
general population. By their nature these illnesses are persistent
and irritating. Often their persistence seriously affects the
patients' quality of life; this is where I believe the following
treatment is of some use: mindfulness. While it does not 'cure' the
patient, it has been shown that it does certainly improve his or her
subjective wellbeing and allows them to enjoy an enhanced quality of
life while afflicted with respiratory problems.
What is
Mindfulness
Mindfulness and serenity |
Mindfulness
has its origins in ancient Buddhist tradition, going back 2500 years.
As Jon Kabat-Zinn says, “Mindfulness is simplicity itself. It is
about stopping and being present”. We will explore what this
entails duly. Mindfulness has recently enjoyed something of a
resurgence in self-help and medical circles owing to the undoubted
benefits it brings the practitioner. These benefits include:
- Improved self-control
- Reduction in chronic pain
- Reduction in Blood Pressure
- Improved ability of enjoy life's pleasures
- Improved concentration
- Improved sleep
- Reduced anxiety/anger
Those
are just some of the benefits.
How can I
practice Mindfulness?
First of all, anyone can practice mindfulness: no special equipment
or tecnhiques are involved. After reading this blog, you will be
ready to try it. It should be said at the outset that it's effects
are progressive and long-term, and as such it is a long term
practice. Therefore a period of time should be set aside each and
every day in order to practice mindfulness: this is a very important
caveat.
Mindfulness is simply about 'being in the moment'. Let's take any
simple, repetetive and routine activity we do each day: it could be
getting dressed in the morning, having a shower, going upstairs,
eating a meal or washing the dishes. I will focus on this last
activity in this post but what follows can be applied to innumerable
daily tasks and activities.
Let's say you are washing the dishes after dinner. If you are not a
mindfulness practitioner, I can bet I know where your thoughts are
whilst engaged in the washing-up: you will be thinking about what you
did presviosuly that day; you
will be thinking about what you are going to do
after you have finished the washing up, you will be thinking of a
friend or a family member who is not here at this moment...
In short your mind is everywhere
except on what you are doing. A tiny fraction of your mind is engaged
in the washing up, the rest of it
is far away, indeed. This is not mindfulness!
Lets
get started
An everyday task: washing the dishes |
OK,
this sounds so easy it almost seems silly! Let's say you're standing
at the sink about to engage in washing up. (As I said all of this is
applicable to many different activities we do, especially repetetive
ones). First, take a moment to review how your body feels: are there
any areas of tension? Any areas which are sore or hurting? If you can
relieve the tension, go ahead and change position (it's amazing how
often we stand or sit in uncomfortable positions without realising
it!); if you're noticing a sore spot then just let it be, but notice
it and focus your attention there for a moment.
Now,
reach out with your hand to the tap and open it. Notice just how much
effort is required to turn the tap: does it turn easily or does it
require more force. Watch and listen to the water emerging into the
bowl in the sink: just look at the scene before you and concentrate
on that to the exclusion of all else. As you squeeze the detergent
into the bowl notice the citrus smell that wafts up, see the foam
form inside the bowl.
Reach
out to grab a plate (notice with how much force you grab that plate –
we often hold things much more tightly and use much more muscle power
than is actually necessary) and place it in the bowl. As you wash the
plate, focus on the sensation of the cloth wiping around, listen to
the squeaking sounds and the noise of the foam bubbles bursting, feel
the temerature of the water...
It
is clear that this style of thought is different from our everyday
one: the mind is competely focusssed on the 'here and now', on all
the sensations the body is experiencing. That is mindfulness.
Of
course, while you are attempting mindfulness, other thoughts will
inevitably creep into your head: like bubbles they will arise. Let
that be, don't kick yourself for having thoughts. Allow the thought
to arise but just don't follow it up. These things can wait until
later, after you've finished the dishes you can revert back to
'normal mode'.
Conclusion
Don't expect to reap the benefits
overnight; this is a long-term therapy which is of benefit to many in
society, not just those with respiratory illnesses. In enabling the
mind and body to co-exist in the present moment, mindfulness and help
those with many chronic illnessses to become stronger and more
resilient, thus gaining some ground over their malady.