Thursday, September 29, 2016

MINDFULNESS IS NOT CONCENTRATION

The great Indian spiritual teacher J. Krishnamurti [pictured right] spoke a lot about mindfulness without hardly ever mentioning the word. Listen to these words from his wonderful book Freedom From the Known:

‘Attention is not the same thing as concentration. Concentration is exclusion; attention, which is total awareness, excludes nothing. It seems to me that most of us are not aware, not only of what we are talking about but of our environment, the colours around us, the people, the shape of the trees, the clouds, the movement of water.’ 

Concentration is fixed and focused in a particular moment. Mindfulness, on the other hand, is a moment-to-moment activity … from one moment to the next and then the next and then the next and so on. 

Of course, we all need to concentrate from time to time on what we are doing. For example, we may be trying to balance a set of accounts or solve a legal or similar problem. We certainly need to concentrate when we’re engaged in any such activity. However, we do not need to concentrate as such each and every second of each and every minute of each and every hour of each and every day. What we need to do is to be attentive and aware of what’s happening in and around us.

A concentrated mind is anything but an attentive and aware mind. The concentrated mind excludes everything other than that the subject of your concentration. Awareness, on the other hand, is never exclusive. It is inclusive, universal and all-encompassing. Mindfulness — that is, bare (that is, diffused and unconcentrated) attention and choiceless (that is, non-judgmental and non-interpretative) awareness — is the direct, immediate and unmediated perception of ‘what is’ … as it actually happens from one moment to the next!

When we concentrate on something, we are totally blind, that is, inattentive, to all other things. Those other things quickly become the past without our ever having experienced them. Don’t let reality — that is, what happens from one moment to the next — die on you. Don’t experience it as a past event. Otherwise, you will instantly lose the immediacy, directness and actuality of the experience.

The Buddha advised us to observe and watch closely ... that is, mindfully ... whatever is occurring in time and space in the here-and-now, in the moment, from one moment to the next. Not only watch, but the Buddha went on to say, ‘and firmly and steadily pierce it.’

So, my friends, pierce the reality of each here-and-now moment-to-moment experience. Be attentive and aware. Only then can you say you are alive and no longer living in the past. Only then can you truly say you are living mindfully.




Tuesday, September 20, 2016

MINDFULNESS AND POST-OPERATIVE PAIN RELIEF

Mindfulness and other forms of meditation can assist in the relief and management of post-operative pain.

In a study at Mount Sinai Hospital in New York City, a neurosurgeon has teamed up with a geriatrician who leads meditation classes to test whether the technique can lessen pain in spine-surgery patients and reduce the need for painkillers. 

The randomized trial trains patients in a simple form of meditation and asks them to practise it starting two weeks before their surgery and for six weeks after, using audiotapes to guide them. Dr David Langer [pictured], chairman of neurosurgery at Lenox Hill Hospital in New York City, says meditation can help reduce anxiety and stress, which can make pain worse. In other words, meditation helps to break the pain-tension cycle.

Meditation has previously been found to benefit patients with a host of medical and psychological issues. The study, published in 2011 in the Journal of Neuroscience, involved 15 people who were subjected to pain using heated probes. The researchers used an MRI to scan the brains of the volunteers and found that pain intensity was 40 per cent less when they practised meditation than when they didn’t. This 2011 study helped inspire the current study at Mount Sinai on postsurgical pain in spine patients. Since the 2011 study there has been more research carried out by the same team of researchers, including a 2015 study that found benefits from mindfulness meditation.

We know that meditation actually changes the way the mind perceives pain so that it becomes more bearable. Mindfulness works by helping the patient to regulate their response to pain; the patient learns to acknowledge and accept the pain as opposed to trying to fight it. It’s the old story: what we resist, persists. It’s all about practising the art of non-resistance.
  

THE PAIN-TENSION CYCLE
Image sourcePhysiopedia

For those suffering from chronic pain -- and not just post-operative pain -- here are some suggestions I and others have found helpful over the years:

ONE. When you first feel a sensation of pain, avoid the temptation to react to it by resisting it or trying to make it go away.
TWO. Observe the pain. Just observe it. Notice it. Acknowledge its existence. Say to yourself, interiorly and slowly, ‘There is pain.’ (Never say, 'I am in pain.' Never attach the 'I' of you -- the person that you are -- to anything.)
THREE. Now turn the focus of your attention to the pain you feel. Visualise the pain. Is it ‘large’, ‘medium’ or ‘small’? What is its ‘length’, ‘width’ and ‘shape’? What is its ‘colour’?
FOUR. Note the intensity of the pain. Is it ‘very hot’, ‘hot’ or just ‘lukewarm’?
FIVE. Having observed and noted the pain, simply let your pain be there. Don't hold on to it or try to push it away. Say to yourself, interiorly and slowly, ‘It is what it is.’ Let it be.
SIX. Then gently bring the focus of your attention to your breathing. Observe your in-breath and out-breath. Take several deep but slow and steady cleansing breaths. Be mindful of your breathing.
SEVEN. Now turn your mind inwards and proceed to let go of thoughts, feelings, images and sensations. Be fully engaged in the present moment, from one moment to the next. Focus your awareness only on your in-breath and out-breath. Let everything else drop away.
EIGHT. Relax.

The Indian spiritual teacher J. Krishnamurti would say, ‘On the acknowledgement of what is there is the cessation of all conflict.’ Yes, it is simply amazing – well, not that amazing, really – how merely acknowledging what is can result in the cessation of conflict, that is, struggle, resistance, conflict and turmoil ... and even the experience of pain itself.

Acceptance is not about giving up or giving in. It’s about acknowledging what is and not fighting or resisting it. When you start practising the art of non-resistance, you begin to break the pain cycle.





IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog. In Australia, for immediate advice or support call Lifeline on 13 1 1 14, beyondblue on 1300 22 4636, or Kids Helpline on 1800 55 1800, and for information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org. In other countries, call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.




Friday, September 2, 2016

FIVE EMPOWERING IDEAS THAT CAN CHANGE YOUR LIFE FOREVER

Words have power – for better or for worse – and ideas have even greater power. An idea that expresses an eternal, metaphysical truth is the most powerful thing in the world. Here are five empowering ideas that have made a huge difference in my own life. They have lifted me out of the depths of despair and helped turn my life around.

1.    You are be-ing

Life is be-ingness actualized. Life forever gives of itself to itself so as to create more life in one form or another. Forms constantly change. No form is permanent. Every form will pass away, but the essence of life is formless and eternal. Yes, the life that takes shape in one form or another can never be destroyed. You are life itself--a unique individualization and expression of life. Yes, you are part of life’s self-expression, and life cannot other than be. You are be-ing – and you are also be-coming. You are always in a state of becoming. Change is the essence of both be-ing and be-coming. This means that you are constantly changing, whether for the better or for the worse. Once you fully understand this metaphysical truth, you are ready to take charge of your life.

2.    You are consciousness

Each one of us is an inlet and an outlet of consciousness, that is, awareness. Life is consciousness and we are life itself. Listen to these wonderful words of the spiritual teacher Papaji (Sri H W L Poonja): ‘You are the unchangeable Awareness in which all activity takes place. You are eternal Being, unbounded and undivided.’ Because you are be-ing and awareness, you have the powers of thought and observation. There is a time to think and, yes, there is a time to simply observe … choicelessly. Listen to these words of another great spiritual teacher J. Krishnamurti [pictured left]:

'I wonder if you have ever walked along a crowded street, or a lonely road, and just looked at things without thought? There is a state of observation without the interference of thought. Though you are aware of everything about you, and you recognize the person, the mountain, the tree, or the oncoming car, yet the mind is not functioning in the usual pattern of thought. I don't know if this has ever happened to you. Do try it sometime when you are driving or walking. Just look without thought; observe without the reaction which breeds thought. Though you recognize color and form, though you see the stream, the car, the goat, the bus, there is no reaction, but merely negative observation; and that very state of so-called negative observation is action. Such a mind can utilize knowledge in carrying out what it has to do, but it is free of thought in the sense that it is not functioning in terms of reaction. With such a mind, a mind that is attentive without reaction, you can go to the office, and all the rest of it.'

There will always be a time for rational, critical thought, analysis, judgment and interpretation but if you do these things every second of the day, you will end up with analysis paralysis. Learn the art of choiceless awareness. Look. Observe. Be attentive. Be aware. That is what mindfulness is all about.

3.    You are what you think

No, I am not contradicting myself. As I have said, we need to think. This is the first verse of The Dhammapada according to one famous English translation: ‘Our life is shaped by our mind, for we become what we think.’ The same idea is expressed in the Hebrew Bible: ‘Be careful how you think; your life is shaped by your thoughts’ (Prov 4:23); ‘For as a person thinks in their heart, so are they’ (Prov 23:7).

As we are consciousness, we must watch our thoughts. Are our thoughts positive or negative? Positive thinking has its detractors these days but I have never seen any benefits in negative thinking. Positive thinking is good for the mind and the body. Positive thinking releases life-affirming, healing chemicals into the brain and the body. Negative thinking releases life-destroying, malignant chemicals into the brain and the body. It’s clear which one is better for us. Of course, we must be realistic thinkers. We need to always see things-as-they-really-are. The true positive thinker sees things-as-they-really-are but refuses to be deflected, let alone overwhelmed, by that which is negative. The true positive thinker never dwells on those things. 

So, in the words of Plato, ‘Take charge of your thoughts; you can do what you will with them.’

4.    You cannot change yourself

Really? Now, you are contradicting yourself, Ellis-Jones! No, I am not. It is simply the case that the ‘I’ of you cannot change the ‘me’ of you. One of my all-time favourite spiritual teachers Alan Watts [pictured right], in his book The Wisdom of Insecurity, has this to say about the wrong way to embark upon self-improvement:

‘I can only think seriously of trying to live up to an ideal, to improve myself, if I am split in two pieces. There must be a good ‘I’ who is going to improve the bad ‘me.’ ‘I,’ who has the best intentions, will go to work on wayward ‘me,’ and the tussle between the two will very much stress the difference between them. Consequently ‘I’ will feel more separate than ever, and so merely increase the lonely and cut-off feelings which make ‘me’ behave so badly.’

The reason the good ‘I’ can’t change the bad ‘I’ is because they are one and the same and they exist only as self-images in our mind. Yes, all the 'I's' and 'me's' in your mind are brought about by thought, and they have no separate, independent reality in and of themselves. They appear to be 'solid,' 'fixed,' and 'permanent,' but they are not. They are, the product of thought which divides itself.

However, you, the person that you are, can change. First, you, the person, must want -- really want -- to change. Secondly, you, the person, must do what is necessary and appropriate for a person in your situation to change. The power to change is within, but it is always a ‘power-not-oneself’. Self has no power. The ‘I’ of you can never change the ‘me’ of you. Never forget that. Never.

5.     Acceptance is the answer to all your problems

‘On the acknowledgement of what is there is the cessation of all conflict,’ said J. Krishnamurti. Yes, acceptance -- that is, acknowledging what is -- is the answer to all your problems. Now, I am not saying that we should simply give in. No, not at all. However, before we can change we must first accept the reality of what is. Alcoholics cannot recover from their disease until they first accept that they are alcoholics. There’s more, though. Krishnamurti has stated a metaphysical truth of supreme importance, namely, that once we acknowledge what is, conflict in the form of resistance and the like comes to an immediate end. We must surrender in order to gain victory.

There are many other empowering ideas that can change your life. Many of these I have explored and discussed in other posts over the years -- ideas such as the law of indirectness (don't attempt to put a thought or problem out of your mind directly but rather let the problem slip from the sphere of conscious analysis’), the principle of non-resistance (what you resist, persists), truth is a pathless land (we are always in direct and immediate contact with truth, so there is no separation or distance between us and truth), and truth is a moment-to-moment experience (truth is dynamic, not static).

I love empowering ideas. As Victor Hugo said, ‘Nothing is stronger than an idea whose time has come.’

All power to you!


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Thursday, August 18, 2016

MINDFULNESS COMBATS DEPRESSION FOR DISADVANTAGED AFRICAN-AMERICAN WOMEN

African-American women with lower socio-economic status have an increased risk of depressive disorders, yet they rarely seek out antidepressants or psychotherapy because of negative attitudes and stigma associated with conventional mental health treatments.

A new pilot Northwestern Medicine study showed that eight weeks of mindfulness training helped alleviate their depressive symptoms and reduce stress, providing an effective alternative to more conventional treatment.

‘Many women are in need of help with their depression and coping with daily life, but they don't seek it out because of limited access to high-quality mental health services and the stigma within their families and communities,’ said the study's principal investigator Dr Inger Burnett-Zeigler [pictured left], assistant professor of psychiatry and behavioral sciences at Northwestern University Feinberg School of Medicine. ‘Our study shows that there are alternatives to traditional mental health treatment, such as mind-body approaches, that effectively alleviate symptoms and can be done autonomously in the comfort of their own home.’

Over the course of the 16-week study, the average depressive symptoms and stress scores decreased across the 31 participants. They also reported an increase in well-being and were able to recognize stressful triggers in their lives, notice how their bodies react to triggers and learn how to gain more control over their physiological responses to stress.

‘It felt good to be in control of my emotions for the first time in my life,’ one participant said. Another said, ‘We are always superwomen [and] we have to be able to do everything, and that brings out a lot of stress. ...This helped me to reorganize and put [these stressful events] in the proper perspective and understand I have an opportunity to learn how to calm myself down and recognize what is going on.’

The study, which was published in the journal Complementary Therapies in Clinical Practice on August 13, 2016, and is the first to examine the effectiveness of mindfulness-based interventions to combat depression among disadvantaged women in a Federally Qualified Health Center (FQHC), which provides comprehensive community-based medical care to low-income individuals.

Dr Burnett-Zeigler and her co-authors recruited women from the Komed Holman Health Center, an FQHC on Chicago's South Side. At the time of recruitment, 91 per cent of the women at the center were eligible for the study, which demonstrates the high level of mental health need among adult women in the FQHC. Thirty-one women ended up participating in the study.

                            Source: JGI/Jamie Grill via Getty Images

Dr Burnett-Zeigler said there is great potential to expand mindfulness-based interventions nationally based on this growing need to provide low-cost, effective mental health services in community-based settings. Her future studies aim to examine the feasibility of national implementation and dissemination.

The mindfulness techniques Dr Burnett-Zeigler teaches include sitting meditation, yoga, mental body scans and taking a mindful pause to be in the moment. Patients are encouraged to increase their awareness of everyday activities, such as taking a shower or drinking a cup of coffee.

‘These practices help them take a step back and live in the moment versus worrying about what's already happened or what's to come,’ Dr Burnett-Zeigler said. ‘People who are depressed or who have depressive symptoms often have tunnel vision, whereby they're only seeing information in the environment that supports their negative beliefs.’

Study participants also were encouraged to engage in daily practice at home, in addition to the guided sessions in the clinic. On average, participants practiced meditation, yoga and mental body scans four days per week and spent an average of 2.5 hours practicing a week.

Before participating in the study, 45 per cent of the women reported no prior experience with meditation, and 71 per cent reported no past experience with yoga. All of the women who participated in the study reported symptoms of depression, however 87 per cent had not received any mental health treatment in the past year.


Journal Reference
Burnett-Zeigler I, Satyshur M D, Hong S, Yang A, Moskowitz J, Wisner K L. ‘Mindfulness based stress reduction adapted for depressed disadvantaged women in an urban Federally Qualified Health Center.’ Complementary Therapies in Clinical Practice, 2016; DOI: 10.1016/j.ctcp.2016.08.007


Story Source
The above post is reprinted from materials provided by Northwestern University. The original item was written by Kristin Samuelson. Note: Content may be edited for style and length.


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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog. In Australia, for immediate advice or support call Lifeline on 13 1 1 14, beyondblue on 1300 22 4636, or Kids Helpline on 1800 55 1800, and for information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org. In other countries, call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.




Saturday, August 6, 2016

STUDY SUGGESTS MINDFULNESS HELPS PREVENT RELAPSE FOR STIMULANT DEPENDENT ADULTS

A recent clinical trial in the journal Mindfulness shows that mindfulness training is particularly beneficial for adults dependent on stimulants who have been diagnosed with depression or anxiety. The latter are common disorders among people with substance addiction.

‘When stimulant users attempt to quit, some of the most frequent complaints have to do with intolerable feelings of depression, sadness and anxiety, conditions that often lead people to drop out of treatment early,’ says Dr Suzette Glasner [pictured right], lead author of the study and associate professor at UCLA Semel Institute for Neuroscience and Human Behavior.

‘Mindfulness practice not only helps them to manage cravings and urges, but also enables them to better cope with the psychological discomfort that can precipitate a relapse,’ says Dr Glasner.


Study: Glasner S et al. ‘Mindfulness-Based Relapse Prevention for Stimulant Dependent Adults: A Pilot Randomized Clinical Trial.’ Mindfulness. Published online: . DOI: 10.1007/s12671-016-0586-9.



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IMPORTANT NOTICE: See the Terms of Use and Disclaimer. The information provided on this blog is not a substitute for professional medical advice, diagnosis or treatment. Never delay or disregard seeking professional medical advice from your medical practitioner or other qualified health provider because of something you have read on this blog. In Australia, for immediate advice or support call Lifeline on 13 1 1 14, beyondblue on 1300 22 4636, or Kids Helpline on 1800 55 1800, and for information, advice and referral on mental illness contact the SANE Helpline on 1800 18 SANE (7263) or go online via sane.org. In other countries, call the relevant mental health care emergency hotline or simply dial your emergency assistance telephone number and ask for help.




Friday, July 29, 2016

WHAT WE CAN LEARN ABOUT MINDFULNESS FROM FRENCH POET CHARLES BAUDELAIRE

But what can eternity of damnation matter to someone
who has felt, if only for a second, the infinity of delight?
Charles Baudelaire.


I am fascinated with the person and poetry of Charles Baudelaire [pictured right and below]. I am sure that says more about me than I would like to know or share.

Expelled from school, and extremely morbid and tortured, Baudelaire lived a life of excess and ruined his health by overindulgence in alcohol and addiction to opium. He attacked bourgeois complacency and one finds a ruthless honesty in all his writing. His poems are very much about evil and corruption, decadence and debauchery, depravity and damnation, physical and moral dissolution, and sin and redemption, the latter, at least in Christian terms, seemingly impossible in Baudelaire’s view. Still, the ideal can at times be perceived to shine through the transient, the ugly and even the sordid. Even the infinite can at times be dimly perceived – a wonderful solace – even if it remains unattainable except in death with which he appeared to have a special fascination. Take, for instance, these lines from Baudelaire’s poem ‘The Living Flame’:

Beautiful Eyes that gleam with mystic light
As candles lighted at full noon; the sun
Dims not your flame phantastical and bright.

… and these two quatrains from ‘Hymn to Beauty’:

What matter, if thou comest from the Heavens or Hell,
O Beauty, frightful ghoul, ingenuous and obscure!
So long thine eyes, thy smile, to me the way can tell
Towards that Infinite I love, but never saw.

From God or Satan? Angel, Mermaid, Proserpine?
What matter if thou makest—blithe, voluptuous sprite—
With rhythms, perfumes, visions—O mine only queen!—
The universe less hideous and the hours less trite.

It’s not that I like Baudelaire’s poetry all that much, although one must admit that although his vision of life is for the most part bleak, he wrote so very well and with passionate imagination. He could see the beauty even in ugliness and degradation. No wonder Paul ValĂŠry called Baudelaire the most important poet of the 19th century. He certainly was the greatest lyric poet of his age. Having said that, after reading several of his poems in one sitting you can end up quite depressed. At the very least, you feel like you need a good, long bath or shower. Take, for instance, these lines from his poem ‘Spleen’:

I’m like some king in whose corrupted veins
Flows agèd blood; who rules a land of rains;
Who, young in years, is old in all distress …

Then there’s these lines from ‘Heauton Timoroumenos’:

I am the vampire at my own veins,
  one of the great lost horde
Doomed for the rest of time, and beyond,
  ‘to laugh – but smile no more.’


… and these from ‘Beyond Redemption’:

A damned soul descending endless stairs
Without banisters, without light,
On the edge of a gulf of which
The odor reveals the humid depth ...

Of course, there are some quite uplifting, even lyrical, poems. Here’s a quatrain from ‘Exotic Perfume’:

When, with closed eyes, on a hot afternoon,
The scent of thine ardent breast I inhale,
Celestial vistas my spirit assail;
Caressed by the flames of an endless sun[.]

However, the mood of foreboding, torpor and gloom is never far away. Take, for instance, this quatrain from ‘Autumn Song’:

The whole of winter enters in my Being--pain,
Hate, honor, labour hard and forced--and dread,
And like the northern sun upon its polar plane
My heart will soon be but a stone, iced and red.

Now, we can learn a lot about mindfulness from reading the poems of Baudelaire. You see, mindfulness is seeing things-as-they-really-are in a non-reflexive way. Choiceless awareness, to use a phrase often used by the Indian spiritual philosopher J. Krishnamurti. Here are some lines from Krishnamurti:

When you look at a flower, when you just see it, at that moment is there an entity who sees? Or is there only seeing? Seeing the flower makes you say, ‘How nice it is! I want it.’ So the ‘I’ comes into being through desire, fear, ambition [all thought], which follow in the wake of seeing. It is these that create the ‘I’ and the ‘I’ is non-existent without them. (J. Krishnamurti, The Krishnamurti Reader, ed by Mary Lutyens (New York: Penguin Books, 2002), p 245.)

Mindfulness is choiceless – that is, non-judgmental – awareness. You look, you see, you observe. You touch, you feel. You hear. You smell. You taste. There is no reflexive thought about these experiences. You, the observer, are one with the observed. You are one with the experience and the thing or occurrence experienced … as it happens … as it unfolds. Awareness without choice, judgment, condemnation, interpretation, comparison or analysis. The French philosopher and writer Jean-Paul Sartre [pictured below] astutely understood Baudelaire:

‘Baudelaire’s fundamental attitude was of a man bending over himself—bending over his own reflection like Narcissus. With Baudelaire there was no immediate consciousness which was not pierced by his steely gaze. For the rest of us it is enough to see the tree or the house; we forget ourselves, completely absorbed in contemplation of them. Baudelaire was the man who never forgot himself. He watched himself see; he watched in order to see himself watch; it was his own consciousness of the tree and the house that he contemplated. He only saw things through this consciousness …’ (Jean-Paul Sartre, Baudelaire, trans from the French by Martin Turnell (New York: New Directions Publishing, 1950), p 22.)

Yes, Baudelaire sees things through his consciousness of—himself. Here are some more lines from ‘Heauton Timoroumenos’:

I hear it in my voice - that shrillness,
that poison in my blood!
I am the sinister glass in which
the Fury sees herself!

Baudelaire is not alone. If we are truly honest with ourselves, most of us bend over ourselves much of the day. We bend over our own reflection like Narcissus who, according to the Greek version of the myth, saw his own reflection in the water and was so entranced by the reflection of himself that he died at the banks of the lake. Why? Because he was unable to obtain the object of his desire. You see, the object of his desire was nothing more than an image. A self-image. It’s the same with us. We have lots of images of ourselves in our mind but they are just that—images. They are not the person that we really are. When we experience reality as it unfolds from one moment to the next we tend to experience and interpret that reality through our various self-images. The result? An indirect, non-immediate, distorted experience. Reflexive consciousness as opposed to mindfulness.

So, what exactly can we learn from Baudelaire about mindfulness? Well, this. Don’t let your ‘watching self’ distort your experience of life as it unfolds moment by moment. Learn to see things-as-they-really-are by merely observing them. Resist the temptation to compare, contrast, analyse and judge. Just enjoy the experience of watching and observing. In other words, be choicelessly aware. Be ever mindful of the intrusive ‘watching self’. Once you become aware of its presence, it ceases to be a problem. It disappears. Let it go. You don’t need it at all.

Practise mindfulness at every moment of the day. Stop watching yourself watch. Just watch, look and see. That, my friends, is the art and science of living mindfully.



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