Introduction to Mindfulness_349810_bookemon_ebook.pdf Coaching and Practising Mindfulness | Page 23

wanders. This develops a degree of calmness which, in turn, enables
us to better focus the mind on the chosen object. Once some
concentration is established, mindfulness meditation entails directing
the mind to whatever begins to predominate in the mind—usually
centring on how the event is experienced in the body. These objects
of attention can be physical sensations such as an itch, ache, or
sound; or emotional experiences as they manifest in the body, such as
the tightness in the chest associated with anger, or the lump in the
throat that comes with sadness. Regardless of the chosen object of
attention, we practice being aware of our present experience with
acceptance.
Retreat Practice:
This is the “vacation” that is dedicated entirely to cultivating
mindfulness. There are many styles of meditation retreats. Most
involve extended periods of formal practice, often alternating sitting
meditation with walking meditation. They are usually conducted in
silence, with very little interpersonal interaction, except for occasional
interviews with teachers. All of the activities of the day—getting up,
showering, brushing teeth, eating, doing chores—are done in silence,
and used as opportunities to practice mindfulness. As one observer
put it, the first few days of a retreat are “a little like being trapped in a
phone booth with a lunatic.” We discover how difficult it is to be
fully present. The mind is often alarmingly active and restless,
spinning stories about how well we’re doing and how we compare to
others. Memories of undigested emotional events enter, along with
elaborate fantasies about the future. We get to vividly see how our
minds create suffering in an environment where all of our needs are
tended to. Many people find that the insights that occur—during
even a single week-long intensive meditation retreat—are life
transforming.
The effects of mindfulness practice seem to be dose-related. If one
does a little bit of everyday practice, a little bit of mindfulness is
cultivated. If one does more everyday practice, and adds to this
regular formal practice and retreat practice, the effects are more
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