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The Deeper Layers of Mindfulness

November 6, 2014

monk stairs

“Realize that you are in there. You must first come to realize that you are in there. From deep inside, you are experiencing the world. You are experiencing your physical body, your thoughts and your emotions. You are conscious and you are experiencing what it is like to be human.” Michael Singer

A recent article in the New Yorker grabbed my attention and lingered with me for days.

In his article, Actually People Still Like to Think, Ferris Jabr describes a study released this July that concluded that given the option, most people would rather voluntarily shock themselves than be left alone with their thoughts.

Jabr goes on to dissect the questionable conclusions the researchers drew and speculates that it’s likely that the subjects (and most of us, I’d say) simply do not like their ‘mental weather.”  We are, Jabr suggests, averse to the unpleasant wanderings of our minds and hesitant to spend much time there.

While one of the study’s co-authors, Harvard psychologist Daniel Gilbert, declared that People prefer electric shock to thinking,” his sweeping generalization deserves some serious unpacking.

As a long-time practitioner of mindfulness meditation, Gilbert’s hyperbolic conclusion doesn’t completely surprise me.  It takes a great effort for most people to sit with their own thoughts without distraction.  Sure plenty of people seek quiet times – reading, listening to music, cooking, taking walks – but these activities engage the mind and keep it occupied.

What We’re Avoiding is our “Untrained” Mind

Truth is we’re all subject to the ramblings of our untrained minds.  Very few of us are taught to think about how we think. Few of us question the nature of our thoughts. Even fewer have learned the art of mental self-discipline.

Being alone with our thoughts is inescapable. We unconsciously construct a stream of regular diversions to keep our minds focused out there – instead of in here.

At the center of all of our unexplored and unexamined thoughts resides the voice inside our heads. In his seminal book, The Untethered Soul, author Michael Singer takes a deep dive into the myopic unknown that is the domain of this voice.  Singer reminds us, “In case you haven’t noticed you have a mental dialogue going on inside your head that never stops. Have you ever wondered why it talks in there? How much of what it says turns out to be true? How much of what it says is important? And if right now you are hearing, “don’t know what you’re talking about. I don’t have any voice inside my head!” – that’ the voice we’re talking about.”

I don’t think the subjects in the study mentioned earlier prefer shocks to the thinking process itself – it’s the content of most of their thoughts they want to escape.  Visions of wonderful vacations, promotions and happy relationships are not the usual stuff of the average mindset. Most minds are prone to unhelpful comparisons, self-criticism and gibberish.

The “untrained” mind (a reactive mind prone to uncontrolled random thoughts and distractions) tends to dwell on the “negative.” It is essentially judgmental in nature. The voice, a critic and narrator, is talking to someone – the question is who.

The voice/voices act like sentinels patrolling the external world for threats and rewards. Perception does the instantaneous work of taking things in and allowing us to experience them. Most of what goes in – comes out without effect.  But every once in a while something gets through that triggers an old thought pattern or strikes an old emotional chord and the voice is ready with commentary and interpretation.

Part of the problem, author Michael Singer, explains is our resistance to uncomfortable thoughts. When we resist, we get stuck in the energy patterns that cause our mental disturbances.It’s a phenomenal system (perception) when it’s working properly. Many different experiences will come and pass through you. If you could live in that state, you would be a fully aware being.”

Problem is we allow ourselves to get emotionally hooked when we hold on to these thoughts and feelings rather than letting them go. Singer says, “You’ll never be free of problems until you are free from the part within that has so many problems. To attain true inner freedom, you must be able to objectively watch your problem instead of being lost in them.”

If you’re interested in becoming more proficient in mental and emotional self-management it’s useful to understand how your Reticular Activating Systems (RAS) works. The RAS is a pattern seeking detector fixed on selecting information that reinforces beliefs.

The RAS plays an important role in determining the content of your thoughts. Think of your RAS as an information filter. Without it, you’d go mad trying to sort and comprehend thousands of bits of unnecessary information

The RAS is like a switching system (the only sense bypassing it is smell) that allows about 2000 bits of information per second to pass through.  When the mind is clear and calm, the RAS does its job beautifully – making connections, activating focus and attention and retrieving appropriate memories for the completion of mental tasks.

When the mind is anxious, input instead activates the amygdala (our flight or fight center) and thinking becomes muddled – triggering stagnant emotions.   Because of the brain’s built-in tendency to operate on stored programs, most of us function on a form of mental auto-pilot unless we consciously intervene. The RAS is the ultimate self-regulation tool because of its role to switch from the perception of things outside of us to perceptions of things within our internal world.

Every time we learn to detach from a thought or voice that feels obsessive or emotionally charged by allowing it without reacting to it, we’re strengthening the RAS by signaling the value of the information as important or not.

Freedom from Yourself

One of the most powerful ways you can learn to calm the reactive mind is through the active practice of some form of mindfulness. This is, in short – the ability to bring your awareness to the present moment – with as little judgment as possible, to observe the contents of the mind.

Here’s the key – The repeated practice of mindfulness strengthens our cognitive ability to select or release welcome or unwanted information flowing through our brains.

Unless we begin to learn to “stand back” and observe what we actually are thinking, the mind continues to run the same programmed thought patterns. The purpose is not to “fix” or “problem-solve” but to notice and allow thoughts to surface without becoming hooked on them.  In the process, we are retraining the mind to undo its chronic reactivity.

Even a simple practice of learning to bring your conscious attention to ordinary activities begins to surface our incessant chatter.  David Cain at Raptitude points out, “You will soon that the trains of thought you have to interrupt to be mindful are seldom interesting or useful. Most of it is just noise, perpetuating itself only because you’re not putting your intention anywhere on purpose. Junk food for your mind.”

When we begin to pay attention to our mental wanderings, we will also notice more of what we feel. Thoughts triggers feelings (“I really don’t want to go to work today.”“I can’t stand having the same meetings over and over.” “I can’t make a move now though because it will be too risky.” “Maybe I will wait until the performance reviews have been done.” “No, that’s not a good time because the kids will be out of school and I won’t have the time for job hunting.”)  and feelings trigger more thoughts.

Depending on how emotionally invested you are in any of your mental meanderings, unrestrained thinking will prompt a roller coaster of feelings. This is often how we allow the background noise of unregulated thinking to constantly reinforce and re-trigger our emotional state.

One of the most common myths about mindfulness practice is that the goal is to stop the mind. Believing this is a pointless source of frustration, especially for the novice.

The unobserved mind can run our lives. Beneath the clamorous voices is a quiet that you will discover. You’ve spent your entire mind filling your mind with thoughts – and while some are useful and even wonderful – most just cloud your experience and divert you from the possibilities of tapping inner peace.

There is nothing esoteric about developing the skills of mindfulness. Everything you are experiencing in your mental, emotional and physical world depends on it.  Your ability to see the workings of your own mind more clearly is the greatest power you can achieve.

Again, Michael Singer explains beautifully, “When you begin to notice who is experiencing your experience, eventually you will get to a point within yourself where you realize, you, the experiencer and the experience have a certain quality. And that quality is awareness, consciousness and an intuitive sense of existence. You know that you’re in there. You don’t have to think about it; you just know.”

You just know.  That’s the freedom.

Thanks for reading and taking the time to comment, subscribe, share, like and tweet this article. It’s appreciated.

Louise Altman, Partner, Intentional Communication Consultants

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Companion Article: A Deeper Look into Our Mental Narratives 

Photo: Rohit Gowaikar, Flickr

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2 Comments leave one →
  1. November 6, 2014 1:07 pm

    Another interesting and insightful post Louise!

    As I was reading, one significant issue came up for me that I have continued to experience on my own journey thus far has to do with being in the place ‘between’. Of knowing on the one hand that we constantly have what has been labeled ‘mind chatter’. We then learn how to differentiate between our thoughts and being the witness of our thoughts. And yet, we still need to THINK in order to find solutions and solve problems.

    I could comment on so many things in your post today, but for sake of time, I’ll leave this with the above thought today! : )

    As always, thanks for sharing Louise.

    • November 6, 2014 4:50 pm

      Hi Samantha ~

      Usually one of the top questions when I am working with people on developing mindful practices. Yes, we have to think – and can think wonderful, inspiring, enriching thoughts but the difference is we are developing the cognitive (and emotional) muscle to “select” what we respond to. One of the things I’ve learned from a regular practice is what is the “junk mail” and what are the truly helpful reflective, often intuitive thoughts. Mindfulness helps to tamp down the noise – and after a while it becomes more reflexive. And key, as I said in the piece is not to get “hooked” emotionally. This gives us a very different kind of space to observe emotional reactions from being caught up in them to noticing them – ah, that’interesting or surprising, etc.

      One of the other things I’ve found is that after a time, it doesn’t take as long to drop into the witness position or even into the deeper calm and quiet. And some of the studies on mindfulness do show there is a long term residual effect.

      Much appreciated~
      Louise

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