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Submitted by Jonathan S. Kaplan, Ph.D. Starting 2 days ago, Drs. Jonathan Kaplan and Jenny Taitz began participating in a meditation challenge issued by Sharon Salzberg. As part of her wonderful book, Real Happiness, a community of meditation practitioners has convened in order to practice together...virtually. We've joined the group, and we're committed to meditating (and blogging) for 28 days...in a row! You can read about our meditation experiences on Sharon's blog here: UM & Real Happiness. For folks in NYC, you might want to check out one of the many meditation centers in the city. The "Reviews" section of this website provides details on the various centers, as experienced by one of our former interns. See you on the cushion!

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By Jonathan S. Kaplan, Ph.D. Mindfulness: The Basics I’ve been giving a lot of talks on mindfulness lately, and I thought that I would share some of what I’ve been presenting (please pardon the pun!). Many people have expressed appreciation for this simple breakdown of mindfulness, and I hope that you find it useful, too. So, here are the basics of mindfulness: what, who, when, where, how, and why. The What Mindfulness is a special kind of attention characterized by attitudes of openness, curiosity, and acceptance. We notice our thoughts, feelings, physical sensations, and sense perceptions as we're having them in the present moment. Recently, I learned of another definition that I liked: mindfulness is paying extra-ordinary attention to ordinary experiences. The Who Who can practice mindfulness? Anyone, even you! You don’t have to be a guru on a hilltop or a Zen monk in order to become more aware to your experiences. The When We can practice mindfulness anytime. Admittedly, some times are better--or easier--than others. It is hard to be aware of our thoughts and feelings, for example, if we’re caught in a very emotional moment. It helps to have a modicum of alertness, but the main ingredient is simply the intention to be mindful. There is no perfect time to practice. We simply need to use whatever time we have and get right into it! The Where Relatedly, there is no perfect place to practice mindfulness, but some places are easier than others. Quiet, tranquil places are a bit easier due to the lack of distractions, but we can be mindful anywhere (even on the subway). The How There are two dimensions to consider when practicing mindfulness: (a) the kind of attention being employed and (b) the degree of formality associated with it. Kind of Attention We can focus our awareness like a laser beam and become very immersed in noticing a small detail or perception. Alternatively, our attention can be diffuse, allowing us to become aware of--but not focused on--whatever arises. We experience this attentional difference easily through visual perception. We can really stare at something and describe its properties (in my recent book, I describe becoming mindfully aware of an object at work, like a stapler) or we can gaze at a point in space and allow ourselves to notice objects in our peripheral vision. This is the difference between concentrated and diffuse awareness, and reflects the two ways in which we can practice mindfulness. Formality Mindfulness can also be done formally (through meditation) or informally (through activities of daily living). There are many different kinds of meditation, and I do recommend that people try it. Sharon Salzberg’s book Real Happiness is a nice, structured introduction to meditation, and I’ve used it as a textbook in my class for undergraduates. If you find it difficult to sit still (or if your mind is particularly active), walking meditation can be a helpful place to start. Informally, we can become aware anytime of whatever we think, do, feel, or sense. We can notice our thoughts (e.g., what is going through our minds when stuck in traffic), become aware of our actions (e.g., how it feels in our body to walk), feel the physical embodiment of emotions (e.g., what happens to your breathing when you’re angry), or pay attention to our senses (e.g., see any visual signs of the changing seasons). Often, people make the mistake of glorifying meditation and dismissing informal practice. This is unfortunate. Ideally, we apply mindfulness in both ways. An exercise analogy is appropriate here: Working out helps us get stronger, faster, and leaner more quickly, but it doesn’t help if we’re also overeating and being a couch potato. Walking more, taking the stairs (vs. elevator) and other informal forms of exercise will help us get in shape over time, but it takes more time and consistency. Within Buddhism, some teachers have noted that meditation can develop insights strongly and quickly, while informal practice slowly cultivates a solid, experiential wisdom. The Why Why practice mindfulness? This is a very important question, actually. Why do this at all? Mindfulness helps us pay more attention to our experiences, which is great when they’re pleasant, but not so much fun when they’re painful. Each person needs to articulate an answer for him/herself. Here are some of the general ones that I discuss in my presentation:

Research has shown that mindfulness increases attention, lowers stress, improves physical health and immune functioning, and provides relief from certain kinds of psychological difficulties.
It allows us to pause before reacting in ways that might be unhelpful or hurtful, or interrupt times when we’re already stuck in a negative spiral.
It invites us to experience our lives more purposefully and more fully.
It makes it possible to realize that our actions are not limited by our thoughts or feelings.
It allows us to be more present for the joyful and happy moments of life.
Often, it feels better than distracting ourselves or being “stuck in our heads.”

Conclusion I hope that this basic introduction to mindfulness has been interesting and--dare I say--enlightening. If you have other thoughts, questions, or reactions, please feel free to share them.

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Interview Questions

In what ways, do living and working in the city facilitate or hinder the cultivation of mindfulness or contemplative practice, BUY Tegretol ONLINE NO PRESCRIPTION. Buy generic Tegretol, City or country, it's the same challange. There's never enough time for contemplative practice, where can i find Tegretol online, Buy Tegretol from mexico, there's always more pressing things to attend to. The concerns of daily life are like the waves in the ocean; there are an infinite number of them, wherever you are.

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How has your experience of the city changed as a result of your meditation practice.

I love the city. I moved here after I was already practicing and loved it right away. I still do.

What is the most significant way in which your practice of Buddhism has influenced your practice as a psychiatrist who does psychotherapy.

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Procrastination.

What advice do you have for patients (and others out there) who say that they can’t meditate.

That's no excuse.

Meditation and psychotherapy are sometimes accused of being very self-centered pursuits. By engaging in these activities, how can we improve our world or address some of its injustices (e.g., racism, hate crimes, etc.).

It's not clear that it makes much of a difference but sometimes they help individuals to feel more empowered.

In your experience, which Buddhist principle is the most difficult for Westerners to understand.

The easy answer is shunyata or emptiness which nobody understands. But Westerners might have a particularly difficult time understanding love.

How do you explain the growing convergence of Buddhism and Western psychology.

Both traditions make the self the focus and the more you focus on the self the more it recedes, the more difficult it is to understand. This is interesting and keeps people open and looking for answers. So there is a natural conversation to be had between the two worlds.

Can you tell us a little bit about what you plan to discuss at your upcoming talk at the Tibet House.

We want to create a little room for people to work with their own minds. That's what we will be talking about and that's what we'll be hoping to encourage. The point of the weekend, though, is to have fun and to see that working in this way is joyful, even if it sometimes feels arduous. Bob and Sharon and I always have fun together---we want that to be infectious.

Mark Epstein, M.D. is a psychiatrist in private practice in New York City and the author of a number of books about the interface of Buddhism and psychotherapy, including Thoughts without a Thinker, Going to Pieces without Falling Apart, Going on Being and Open to Desire. His newest work, Psychotherapy without the Self, is published by Yale University Press. He received his undergraduate and medical degrees from Harvard University and is currently Clinical Assistant Professor in the Postdoctoral Program in Psychotherapy and Psychoanalysis at New York University.

Photo Credit: Larry Bercow.

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