Living Through COVID-19 Mindfully

At this time, it may be useful to ask the questions: What is Mindfulness? What is mindful living? Mindfulness, or mindful living, is paying attention or focusing on something for an extended period of time. When we do this, we do it non-judgmentally. That is to say, we do not judge ourselves and we do not judge others. 

We start by learning to pay attention to what is happening in the mind. To do this we need to develop two skills. First, the skill to focus our minds. Secondly, the ability to apply that focus to what is happening in our minds in the present moment. A good example of this is mindfulness of the breath. Paying attention to our breathing is a useful way to get started. Why is this? It develops the ability to focus our minds.

Once we have developed this ability, we are able to turn that focus to watching the “happenings” of our minds. A simple practice of awareness is the ability to “tune in”—to turn towards something that is going on in our body or in our mind. 

Hence, we learn a number of different ways to pay attention. By following our breath or by using the body scan to check out what is going on in other parts of the body. Or using a mantra, the repetition of a word or phrase that trains the mind to hear ourselves, inwardly, saying the same thing, over again. 

These are ways of learning how to focus and then learning how to apply that focus to be aware of what is going on in our minds in the present moment. We need to investigate what we notice, but with a gentle curiosity. Do not be too hard on yourself. Remember thoughts are just thoughts. Feelings are just feelings. They may not represent reality, so let us not take them too seriously. This way we do not judge ourselves, and we do not judge other people. That is what is meant by a non-judgemental way of paying attention. 

I teach a number of mindfulness tools using the breath, the wider body, sounds, sensations, images,mindful movement, mindful eating, and mindful walking—all designed to cultivate this ability to tune in. This way we can manage unpleasant emotions that arise from events in our daily lives and come back into the present moment. We can face things more resourcefully this way. It also helps cultivate a sense of inner peace as we feel more in control. 

Gradually we build up a kit of different mindfulness tools. Look on it like a toolbox. You use the tools that you like best, the ones you find work best for a particular situation.

So how does this help us to cope with the current situation? Most of us have jobs and lives that are stressful even at the best of times. We often have family situations that present stress, even though we love our family and friends very much. Children, parents, relationships, friendships, and changes in the way we live, where we live and how we live: these all produce their own anxieties. Many people have health conditions as well. Not being able to sleep, chronic pain, ongoing worry and anxiety arising through health issues create an extra level of stress.

Learning how to slow down our over-busy minds, how to find periods of peace and tranquillity: this is a very powerful resource to learn. Especially when we learn how to apply it in real time and to difficult situations.

Meditation is a positive practice. The idea is not to zone out, but to focus. To focus on the object of our meditation, whatever that is. We gradually learn how to sustain that focus for longer periods of time. Those of us who have heard of neuroplasticity will be aware that the brain can be re-configured by this practice of repetition so that it grows in a new way. It is able to be rewired. Just in the same way that an electrician can re-wire a house, or a particular device, in order to get it to work in a different way or more efficiently than before. Instead of using screwdrivers, pliers and cable strippers we do our rewiring through focus and repetition. Not judging ourselves when it does not go quite right is an important part of this. The more we can be relaxed about accepting that our minds wander when we practice, the quicker we will be able to succeed.

Scientists, and specifically researchers in neuroscience and psychology, have found that this practice is particularly successful in addressing anxiety and depression. One explanation is that mindfulness brings us into the present moment. And when you are in the present moment you can let go of the past. Our past is often associated with depression. Being in the present also allows us to let go of the future. Being in the future rather than the present is associated with anxiety, worry and a constant fear of what is going to happen. Catastrophising is thinking of the worst outcome rather than taking a balanced view of the likelihood of all the possible outcomes. It is very unhelpful to our mental health.

I think this is particularly relevant for us at the moment. Some of us are now isolated and living alone without contact, at least without physical contact. Others are living in our family groups but without the wider network of contact that we are used to, limited to our homes apart from our one daily outing from the house. Mindfulness can help here. For example, perhaps when we are out for a daily walk, we can use that time to be more present to what we see. Maybe admiring the beauty of nature: the birds, trees, flowers , green spaces, the sky, rather than missing that moment. Instead of thinking about what might happen in the coming weeks and months tune in to what is happening now. Of course, some planning is necessary but beyond that, speculation is unnecessary and unhelpful. Mindfulness allows us to let go of those thoughts and let go of the past and the future. We can really be present for the current moment. 

In my experience, most people find that they get out of this practice what they put into it. In other words, the more you practice and work with this the more you benefit. Treat it as fun, something to enjoy, something to look forward to each day when you do it. The more you develop a daily practice, the more you will get out of it. Keep learning more about it from experienced teachers. There is no shortage of books and resources online. I have been doing free online mindfulness session three evenings a week for two weeks now. It is not only an opportunity to learn this practice but also to learn and share with other people who are learning this practice as well.

Mindfulness is a skill that can only be grasped by doing it and continuing to do it. No one can do it for you. I cannot do your mindfulness practice for you much as I would love to be able to. But I can help you develop and grow your practice either as part of a group or through private lessons.

The good news is that it’s a very simple concept. It is not complicated. Anyone can do it. You don’t have to have a special ability or special skill. Some people think they are not the right kind of personality for it. They say they are too outgoing or too distracted for example. However, the opposite is true. What we find is that generally people who are naturally very busy, active people, do very well and report the biggest benefits. Yes, it’s a struggle to start. We need to persevere!

Martin Zetter, British School of Meditation qualified meditation teacher