Being Intentionally Aware

Mindfulness isn’t difficult. We just need to remember to do it.

Sharon Saltzberg

This workshop will explore intentional awareness or mindfulness. It means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally. A vast amount of research demonstrates significant cognitive, emotional and physical benefits that accrue from developed mindfulness. We become more effective at dealing with everyday tasks when we are less distracted, more aware, observant, nonreactive, and nonjudgmental. We become present.

Mindful presence is not necessarily meditation. We can be mindful in fishing, cleaning, conversing, working etc. Nor is it merely relaxing or letting the mind drift. Rather, it is constituted by mental ‘work’ in the sense that it is not easy, it takes focus and effort. Generally, it involves two aspects: Paying attention INTENTIONALLY to something and being aware of that awareness, LIVE

Module 1, Mindfulness, Mindsight and Intentional Awareness

Module 1, Mindfulness, Mindsight and Intentional Awareness, defines mindfulness and mindsight (Siegel, 2010) and outlines the benefits of intentional awareness including helpful synergies between thought, the body and mindfulness. The first activity pertains to everyday mindfulness and participants choose what to practice mindfully after the workshop. The second activity is mindfulness of the breath after which is a discussion of reappraisal and relative emotional freedom.

Module 2, Reperceiving

Module 2, Reperceiving, introduces some brain-based understanding of the ‘amygdala hijack’ and the value of reappraisal. It is suggested we cannot stop the ‘triggering’ of upset, but we can quickly veto it, exercising not ‘free will’ but ‘free won’t’. Techniques for practical emotional intelligence are introduced: 1) noticing upset–pausing -relaxing -appraising –revising; and 2) the two conditions test. Participants are given the opportunity to practice the latter.

Module 3: Calming the System and Interpersonal Mindfulness

Module 3, Calming the System and Interpersonal Mindfulness, introduces the two branches of the autonomic nervous system (Sympathetic and Parasympathetic). A breathing technique designed to switch on the ‘rest and digest’ parasympathetic system is introduced and practised. This leads to a discussion of alleged ‘multi-tasking’. Finally, mindfulness is applied in the context of interpersonal dynamics. Two exercises are introduced (the one-minute exercise and mindful listening) to develop some skills in being present to others.