In The Mindful People Series, we interview people from different walks of life and get them to share their mindfulness experience, as well as how learning and practicing mindfulness have made a difference to their personal and professional lives. MiMo: How did you get into learning and practicing mindfulness? Pam: I came to read about mindfulness very randomly. During a certain period, I found myself falling into anxiety and negative thinking more often than ever before. I started reading up on ways to combat them and one of the possible techniques suggested, which would come to help me gain some present moment awareness, was Mindfulness. What I liked the most while reading about this technique was that there is some scientific research supporting the whole method. MiMo: Tell us about your experience in the MBSR program. Pam: As a person who had never done meditation before, I knew this program was not only about meditation. It was clearly explained to us from the beginning that meditation would be a part of the program, and the main focus would be on bringing awareness to the body's physical sensations and the mind's thoughts through observing them and just letting them happen. During the 8-week MBSR program, we got to learn a full variety of mindfulness techniques, tried to be consistent with practice at home instead of just using them once a week in class, as well as developed more awareness of myself, my body and my feelings, and just letting things happen without engaging in further thinking. The sharing of experiences in class among the participants was very useful for everyone; it gave me other perspectives or another way of thinking about the overall experience, and the different ways of being mindful in my everyday life too. MiMo: How has mindfulness contributed to your personal well-being? Pam: I realized that the whole problem with my anxiety in my everyday life was because I didn’t let things just be; I would judge my thoughts, judge my decisions, and have my mind focusing too much on the future, without realizing that the present moment was all that I had in each moment. With mindfulness skills, I bring myself back to the present moment, then make my decisions from here and move on. I see myself appreciating things more than I used to, such as the small details of everyday life, nature and each moment of my breath. MiMo: How has mindfulness supported you in your professional work? Pam: With my mind clearer, I make better decisions. I have less anxiety and I have learned that there is another approach to every problem. I have learned how to appreciate my well-being and happiness even more. In the case of any unenjoyable emotions or feelings, I would not judge or try to avoid them, but just observe them as they are, and put a small buffer between the negativity and my emotions and reactions. I have learned how to better approach stressful situations too. MiMo: How have you incorporated mindfulness into your daily life? Pam: I use simple techniques such as taking a deep breath and placing a light touch of attention on my body to bring myself back to the present moment. I try to break the stress reaction cycle by not getting captivated by my own emotions. I do not practice mindfulness for the same amount of time as I had learned to during the MBSR program, but I do continue with sitting practice or paying attention to the physical movements and my body responses when I do sports. MiMo: Any words of advice for people who are thinking about learning mindfulness? Pam: What I have learned about mindfulness is that it doesn’t encourage you to escape from stressful situations, nor make you forget them; on the contrary, it teaches you to observe the stressful feelings in that moment. Just letting things be and accepting things the way they are. It is a very nice gift you can give to yourself and your well-being. Your future self will absolutely appreciate it. --- About Pamela Qafoku Hailing from Albania, Pamela is currently living and working in Singapore. She works as a marketing executive at an MNC in the Logistics and Supply Chain industry. She holds an Msc in Marketing Analytics and Management. Pamela has always been curious about learning and keen to know and understand different cultures, which was one of the reasons that brought her to Singapore. She has been volunteering at different NGOs and giving support to different causes. Being kind and polite to one another is her motto in life. Are you a mindfulness practitioner or do you know one who would like to share their mindfulness experience on the MiMo blog? Do drop us a message!
0 Comments
Do you live or work around the Aljunied vicinity? This once-a-month session hosted by Dot Connections Growth Centre 圆点心宁中心 welcomes all residents and working adults around the vicinity to take a break during the lunch hour and come together for a group mindfulness practice. The first half of the session will be dedicated to basic mindfulness practices guided by a facilitator (Mindfulness Coach Erin Lee) in English, followed by Q&A, sharing or mingling (it is okay to leave after practice). No prior experience or knowledge about mindfulness is required to participate. Free entry! --- DATE: Thursday 30 March 2017 TIME: 12:30 pm - 1:30 pm VENUE: Dot Connections Growth Centre, Block 46 Sims Place, #01-197, Singapore 380046. (Nearest MRT: Aljunied) --- To register, please Call / SMS / WhatsApp @ 85014365 We look forward to practicing with you! Our next free mindfulness practice session is scheduled in March! Date: Thursday 23 March 2017 Time: 7 PM - 8 PM Venue: 190 Clemenceau Ave, Singapore Shopping Centre #04-10, Meeting Room 4, S(239924) Fee: Free Entrance Other Details: Chairs will be provided. You may also wish to sit on the floor (carpeted). Simply email Erin at erin@mindfulmoments.sg to indicate the date you're joining! Mindful Moments is hosting a monthly practice session open to all who are interested in practicing mindfulness in a group, whether or not you have any experience in mindfulness.
Each session will be led by Erin or a guest mindfulness practitioner / teacher, and will focus on different mindfulness practices or themes. Each practice session will last 30 - 45 minutes, after which you may wish to have a chat with Erin about mindfulness or mingle with one another. Mindfulness Coach and MBSR Teacher Erin Lee gives an introduction to MBSR, highlighting six things you should know about the classic research-proven mindfulness training program. MBSR stands for Mindfulness Based Stress Reduction. This is an 8-Week mindfulness training program, that was developed in 1979 by Professor Jon Kabat-Zinn at the University of Massachusetts Medical School. Over the decades the program has helped many people significantly improve their well-being.
Here are some things you need to know about the MBSR Program: #1 - It is backed by many strong research studies showing positive benefits to our well-being, including reducing chronic pain, anxiety, and depressive symptoms; research has also shown that the program helps us increase our positive moods and regulate our stress levels more effectively. #2 - The classic MBSR program on which many of the research benefits are based, should follow a structure of 8 weekly classes, two and a half hours per class, plus one all day retreat. It should be taught by an approved facilitator who has been trained to teach MBSR, and it should also be taught in a group setting. #3 - This program is highly experiential, and it focuses less on theoretical or conceptual knowledge, and more on actually practicing and experiencing mindfulness. #4 - The practices we do in an MBSR program does not only include sitting down, there are also lying down and movement practices. There will be discussions among participants during class, but you are not required to share anything personal - because this is not therapy, you are only encouraged to inquire into your own experience of mindfulness practice. #5 - What's really unique and beneficial about the MBSR program is that you learn to incorporate mindfulness into your daily life, which is very important, since mindfulness is a way of life, and it should be a lifelong practice. #6 - This is what I highlight to many people who are considering an MBSR program - a certain level of commitment is needed to maximize the effectiveness of your learning. If you take part in an MBSR program, you are required to commit to a home practice of about 45 minutes a day in between the weekly classes. Mindful Moments is starting a monthly practice session open to all who are interested in practicing mindfulness in a group, whether or not you have any experience in mindfulness.
Each session will be led by Erin or a guest mindfulness practitioner / teacher, and will focus on different mindfulness practices or themes. Each practice session will last 30 - 45 minutes, after which you may wish to have a chat with Erin about mindfulness or mingle with one another. Date: Thursday 16 February 2017 Time: 7 PM - 8 PM Venue: 190 Clemenceau Ave, Singapore Shopping Centre #04-10, Meeting Room 4, S(239924) Fee: Free Entrance Other Details: Chairs will be provided. You may also wish to sit on the floor (carpeted). Simply email Erin at erin@mindfulmoments.sg to indicate the date you're joining! How could mindfulness help us respond better to the stress in our lives?
The 8-Week Mindfulness-Based Stress Reduction (MBSR) Program is a research-proven, evidence-based mindfulness training program that helps us develop more awareness of our mind and body, gain insight into the sources of our stress and unhappiness, as well as build emotional resilience and self-compassion to improve our overall well-being. If this sounds like what you would like to work on in 2017, do sign up for our upcoming Apri 2017 MBSR Program, taught by Mindfulness Coach and Qualified MBSR Teacher Erin Lee. For more videos on mindfulness, please subscribe to our Youtube Channel.
So we are nearing the end of 2016, and about to welcome a brand new year ahead. Have you set your New Year Resolutions yet?
As an advocate of mindfulness as a way of life, I invite you to incorporate mindfulness as a part of your New Year Resolutions. You might want to commit to doing one thing mindfully per day, or establish a more routine mindfulness practice. You might even want to get yourself formally trained in mindfulness, if you have been toying with the idea for some time. Perhaps you already have a New Year Resolution in mind, and you could be more mindful about achieving or sticking with it. Here are some simple suggestions on how you can have a more mindful year ahead: Doing one thing mindfully everyday: this could be any activity within your daily routine, such as brushing your teeth, locking your apartment door (we know how absent-minded we can be about this!), drinking your first glass of water or first cup of coffee in the morning, waiting for the bus, a household chore like washing the dishes - the possibilities are endless! When mindfully doing that one thing you've chosen, you are essentially paying attention to what you're doing as you're doing it; multi-tasking is a big no-no in mindfulness practice, so don't for example drink your coffee and read the news at the same time. As you pay attention, notice the details using your five senses - see the colors and shapes with your eyes, hear the sounds with your ears, smell the scents with your nose, taste with your tongue, and feel textures and sensations with your hands and skin. When we open up our senses to what we're doing, we stay focused and the mind settles more easily into the present moment by moment. Establishing a more routine practice: Those of us who have had training or experience in mindfulness would probably know that one of the most challenging aspects of mindfulness is keeping up with our practice. Whether it's because of our busy lives or a lack of commitment or some other circumstances, we have probably tried really hard to practice regularly, but there is just no denying that the real research-proven benefits of mindfulness come from a sustained, routine daily practice. When it comes to establishing a routine mindfulness practice, I encourage you to 'start small' and slowly build up your practice. This could mean a simple awareness of breath for just 5 minutes every morning when you wake up or every night before you sleep. When you have gotten used to this 5-minute routine, extend it to 10 minutes a day, then 15 minutes, 20 minutes... If you're commiting to longer mindfulness practices (such as 30 or 40 minute durations), you might want to break it up into several parts practiced over different times of the day. For example, split a 30 minute practice into 10 minutes when you wake up, 10 minutes during lunch time at work, and 10 minutes in the evening or before bedtime. If you have been exposed to or trained in a variety of mindfulness practices (awareness of breath, body scan, movements, choiceless awareness etc.), you might want to start with a practice that you feel most comfortable with and can ease into more effortlessly. If you've established a routine of one particular practice, you might want to switch to another one that is more challenging to you. Look for an App that helps you stick to your routine mindfulness practice - I highly recommend Insight Timer, a meditation App that not only allows you to track your practice hours (and achieve miletones!), you also get to connect with fellow mindfulness practitioners from around the world. Best of all, it's free! Getting formally trained in mindfulness: Many people have probably thought about attending a mindfulness class, but have yet to act on it. If you've been thinking about getting mindfulness training, pick a class or program that allows you enough time to learn the skills and that scaffolds you through the learning process in a more structured way. We recommend the classic 8-Week Mindfulness-Based Stress Reduction (MBSR) Program, which is research-proven and usually taught by an approved facilitator in a group setting. There are important benefits to learning mindfulness in a group setting and over an extended period of time. Being mindful about your New Year Resolutions: Maybe you already have a New Year resolution in mind for 2017 - such as learning a new language or mastering the guitar, and you're wondering if you might actually stick with it or achieve it successfully this time. The practice of mindfulness teaches us to focus our attention and minimize judgments or criticisms towards ourselves. With mindfulness, you can actually cultivate more patience in the process of learning the guitar, and offer yourself the compassion you need when things don't turn out as you had expected. --- Can you think about how else you might be able to have a more mindful 2017? Share it with Mindful Moments! In The Mindful People Series, we interview people from different walks of life and get them to share their mindfulness experience, as well as how learning and practicing mindfulness have made a difference to their personal and professional lives. MiMo: How did you get into learning and practicing mindfulness? May: I got to know a bit about mindfulness when I was taking a positive psychology course from The School of Positive Psychology in 2015. I started reading books like ‘The How of Happiness’ by Sonja Lyubomirsky and ‘Positivity’ by Barbara Fredrickson which links mindfulness with happiness and positivity. It sparked my interest in wanting to know more and how I could practice it. I found a book online and it caught my attention so I ordered it. It is called ‘Sitting Still Like a Frog – Mindfulness Exercises for Kids’. I wanted to try it out myself by starting with something simple. I then started searching for a more formal course which could guide me better so that one day, I can instil mindfulness into the younger generations. MiMo: Tell us about your experience in the MBSR program. May: The whole experience has been very enriching. The home practices motivated me to keep to a regular schedule of practicing mindfulness. I also learnt about how I can incorporate mindfulness into my daily life. I realized that when we practice mindfulness, it is not about relaxing or emptying the mind but is a way of noticing our thoughts and emotions without engaging or judging them. I enjoyed the small group discussions and the one-day retreat. The one phrase that I will always remember from Erin’s class is ‘The Time is Now’. MiMo: How has mindfulness contributed to your personal well-being? May: I used to be preoccupied with a lot of thoughts and worries. Now I am more aware of my thoughts and know how to let go of them. My mind is free to enjoy more present moments. MiMo: How has mindfulness supported you in your professional work? May: As my work deals with young children and special needs children, mindfulness has helped me to stay focused and better manage my emotions and stress especially in difficult situations. I will take a mindful pause. Breathing and trying to stay non-judgmental are useful skills to have. Mindfulness gels very well with the Son-Rise program that I volunteered in, that is, being non-judgmental and being fully present in the playroom with the special needs child. When I am playing with an autistic child in his/her playroom, my mind can be easily occupied with past and future wandering thoughts especially when it comes to joining in with their repetitive behaviours for a long period. Now, I am in a better state of not engaging in any of these thoughts and to bring my attention back to the child (to be fully present in the playroom) for 2 to 4 hours. MiMo: How have you incorporated mindfulness into your daily life? May: I try to make it a regular practice with the body scan before I sleep at night, alternating with mindful movements and sitting practice. I also incorporate mindfulness in my daily auto-pilot routines such as eating my meals, walking and taking the bus rides. MiMo: Any words of advice for people who are thinking about learning mindfulness? May: Though it requires some commitment to practice mindfulness, do not be afraid to attempt and take the steps to make this change in your life. Be consistent in the practice and it will eventually be a part of your life. It will help build better relationships in your family, workplace and community. I especially recommend it for educators and parents as you play a big role in nurturing the young generations. We need to be mindful of our words and actions and not be "mind-FULL" of thoughts and judgements. --- About Chin Tan May May obtained her Bachelor in Early Childhood Studies from Monash University in 2006 and switched her career from the IT industry to the Education industry. She has worked with voluntary welfare organisations, special needs kindergarten, enrichment centres and childcare centres. She now works part-time as a learning support teacher in a childcare centre where she helps mild special needs children integrate into their preschool life. She also provides private learning support service to children with learning difficulties in particular dyslexic children. She is an active Son-Rise volunteer, contributing her time to 2 families who are using the Son-Rise home-based program to help their autistic children. In her quest for more knowledge to help young children and their families, she is currently working towards being a certified Goulding SleepTalk consultant. Are you a mindfulness practitioner or do you know one who would like to share their mindfulness experience on the MiMo blog? Do drop us a message!
|
About The AuthorMiMo founder Erin Lee is a Mindfulness Coach and MBSR Teacher at Mindful Moments, and advocate of mindfulness as the way of life. She conducts the classic 8-Week MBSR Program, as well as the 8-Week MBSR Workplace Program. Categories
All
ContributeAre you a mindfulness practitioner and have meaningful experiences or thoughts about mindfulness that you'd like to share? You can contribute an article on the MiMo blog! Please contact Erin to find out more.
Archives
June 2021
|