Mindfulness conscious. Other attempts to define consciousness

Mindfulness has become a buzzword, if not a commonplace. Everyone around advises learning to “be here and now”; books have appeared dedicated to developing these qualities in oneself. Never before has the topic of mindfulness been so popular. What's happening? Why mindfulness, how does it help and how does it affect life?

“The ability to give yourself an answer to four questions at any given time: who am I? where am I going? How am I going? Why am I going? - this is awareness, say the spouses Ekaterina Inozemtseva and Dmitry Yurchenko, who for many years have been looking for the path to a conscious life, and now share their experience with others. “If every time you doubt what you are doing, or when you feel an internal imbalance, you answer these questions for yourself - everything will fall into place.”

“My husband and I came up with practice “21 insights”. “Insight” can be translated as “insight” or “flash of the day”: it can be an event, word, quote, conversation or personal thought that struck you with something and led to reflection or reflection. “Hunting for insights” throughout the day greatly develops awareness,” say Dmitry and Ekaterina.

The development of awareness affects all areas - from health and success at work to mutual understanding in the family.

As a result of practice, sensitivity to oneself and any kind of relationship increases; a person learns to notice what is important and discard what is unnecessary. Everything unnecessary goes away, life becomes more effective, yours, real.

How to measure your awareness? First, build your own scale from 1 to 10. Unit - “I act automatically, do not get involved in the process, make the usual mechanical movements.” Ten points - “I am clearly aware of myself and my path.”

Ekaterina and Dmitry came to the conclusion that awareness comes in different forms: mental, physical, sexual, behavioral, intellectual, bodily, visual, intuitive and even olfactory. For each type of awareness, based on the experience of joint relationships and mutual development, they came up with a developmental practice or exercise. In their opinion, developing awareness is the fastest way to make life more fulfilling, bright, and meaningful. And this affects all areas - from health and success at work to mutual understanding in the family.

We have selected practices for developing five types of awareness for Psychologies readers. Everyone can measure their effectiveness for themselves by observing the dynamics of their own “awareness index” throughout the day.

1. Type of awareness: dream awareness

Practice: sleeping in separate beds.

What opens: understanding the criteria for healthy sleep that are important to you, understanding the same criteria of your partner, realizing the need to find a compromise between your expectations, forming a joint ritual that will significantly affect the quality of sleep and rest.

How to practice: answer yourself the following questions. What room does your partner like to fall asleep in? Cool or warm? What kind of bed does he like - hard or soft? What underwear? Smooth or soft? With a book or without a book? Pay attention to what position you and your partner fall asleep in. What do you need more to fall asleep quickly - hugs or freedom? Do you/he have your own personal bedtime ritual? General ritual? What about awakenings? Discuss this, determine what is most important for you and your partner (for example, for one of you - cold air, and for the other, quiet music when falling asleep), try it once or make it a rule for 21 days.

2. Type of awareness: emotional

Practice: within 7 days, in response to internal irritation or resentment towards a person, mentally send him 7 sincere compliments.

What opens: changing your relationship with yourself and the world around you, acceptance, understanding, the skill of seeing a person in front of you, and not an action.

How to practice: track your thoughts like: “what a terrible skirt she’s wearing” or “what a terrible belly”, which have not yet been realized. Through pain, work through ambiguous situations of your assessments: how not to judge a mother yelling at her child on the playground? How not to judge a colleague who violates deadlines? Alcoholic on the subway? Rudeness in a store? How not to condemn yourself if you acted not very well or completely dishonestly? The initial awareness of condemnation and then the search for sincere compliments with their evidence will help in practice.

3. Type of awareness: mental

Practice: planning the future based on your real desires and goals for the future, and not past experience.

What opens: getting rid of the fear of starting something, awareness of different paths for self-realization, which sometimes even require a change in life trajectory, getting rid of the “excellent student syndrome.”

How to practice: Agree with yourself before starting any new project that you are taking on a new activity, calling it an experiment (and not “an undertaking for life, which at any cost must be completed with an A+”). Say several times that this is just an experience that needs to be gained, not necessarily showing a certain result.

4. Type of awareness: intuitive

Practice: dedigitalization (turn off any electronic means of communication for 36 hours, do not use the telephone, Internet and TV, minimize communication with the outside world).

What opens: the ability to pay attention to oneself, to shift the focus of attention from external sources to internal ones, to see oneself from the inside, in isolation from habitual external reactions. In place of irritability, constant dissatisfaction and struggle with oneself comes self-confidence and self-confidence.

How to practice: turn off all possible communication channels, if possible, do not plan anything for this day, and if meetings are already planned, learn to act without the usual means of communication, relying on preliminary agreements and intuition.

5. Type of awareness: physical and bodily

Practice: identify and find orthopedic shoes that suit your feet. Carry out a thoughtful self-massage of one area of ​​the body, you can start with the feet.

What opens: understanding the real needs of the body not in general, but in a specific part of it, recognizing oneself “in parts” with an understanding of what makes life filled with pleasant sensations, understanding that joy is in the details, and happiness is the path to it.

How to practice: when you do a massage, listen to your sensations, and then describe them on paper, compare the physical sensations with the habit of analyzing with your mind.

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Books

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• Living consciously. How? Training book, Yuri Gurin. Recently, in professional circles related to staff training and the development of personal effectiveness, there has been a lot of talk about mindfulness: conscious finances, conscious...

Any of us can live, feeling every moment, deeply understanding every spoken word and being aware of our every action and the actions of other people. Any of us can live, receiving from life the same pleasure that sages, philosophers, spiritual teachers and even psychologists so often talk about. But not everyone can boast of this skill, because the majority, even thinking about such things, still continue to live “automatically,” by inertia. This is akin to how a small boat is tossed from side to side by the waves of a raging ocean and gusts of heavy wind.

However, this is far from an evil fate and not an inevitable fate prepared for man. With desire and a certain amount of persistence, he can change the situation - get rid of restrictions, prejudices and fears, learn to boldly and adequately evaluate himself, others and what is happening around him, draw conclusions from all this and improve his life. Perhaps this is due to awareness.

What is mindfulness?

Before we talk about why and how to gain mindfulness, it is worth clarifying what it is. From a psychological point of view, mindfulness is a state in which a person monitors his current experiences, focusing on the present moment and without being distracted by thoughts about the past or future. It represents the ability of consciousness to introspect (internal observation) of its activities. This means that individual experiences are perceived by the person directly and as they are. In most cases, awareness is aimed at internal states, such as intuition or sensory perception of events occurring in the external world.

Philosophy also has a lot of interesting things to say about mindfulness. For example, Rene Descartes, who became one of the first to study consciousness from a scientific point of view, formulated the famous formula “I think, therefore I am.” And by thinking he understood everything that a person does consciously - through introspection. From here we can draw a simple conclusion: man exists, i.e. lives only when he is aware of himself and everything that happens around him.

In addition, religions (for example, Buddhism) and many people also talk about mindfulness. The development of this ability in one form or another is devoted to the works of such famous people as Osho, Carlos Castaneda, Jiddu Krishnamurti, Victor Pelevin, Sri Aurobindo, Porfiry Ivanov, Pyotr Uspensky. Many amazing books have been written on this topic by world-famous authors (Mark Williams, Danny Penman, Michael Chaskalson, Laurence Levasseur, Richard Moss, Eckhart Tolle and others).

Thus, the topic of awareness worries a huge number of people, and not only those who have devoted themselves to spiritual quests, but also those who simply want to develop and improve their lives, achieve goals and personal growth, to better understand themselves and the people with whom they communicate. . But let's talk in more detail about whether it needs to be developed at all and what it gives. You can start with this video.

Do you need to be aware and why?

The state of mindfulness looks very attractive, but before you begin to develop it, everyone must decide for himself whether he has the courage to lead a conscious life. This presupposes a sober view of things, a complete rejection of self-deception, a clear understanding of one’s actions and actions, and responsibility for all their consequences.

To become a person who has all these qualities, you need to be truly brave. And only if a person is ready to take off the “rose-colored glasses” and see the true world and the true self in it, can we talk about developing awareness. Otherwise, nothing will come of it, and he will return to such pleasant illusions and self-deception.

Are you ready to pay this price? If yes, read on.

What will awareness give you?

So, a conscious person becomes more responsible, and not only in relation to his loved one, but also in relation to those around him. He begins to think about his words, actions and reactions, and make them such that they do not harm absolutely anyone, thereby turning a chaotic existence into a harmonious life.

Being aware, a person solves many life issues much more effectively and copes with problems and difficulties, adequately and impartially analyzing all their aspects. In addition, awareness gives the ability to even experience troubles, but still enjoy life, paying attention to its seemingly most insignificant manifestations, such as a blow of wind, the first snow, summer rain or sunrise.

Of course, relationships with loved ones become something very important and valuable. Ordinary people turn out to be dear to the heart, and feelings that have lost their former passion flare up with renewed vigor, revealing many new facets. But let's not dive into the lyrics.

The development of awareness is the key to understanding what is happening around and inside us, the path to recognizing false strategies and beliefs, a tool for identifying unconscious mental reactions, the ability to make more sober conclusions and not distorted by internal states, and effectively plan your actions.

Most people either do not suspect or do not attach importance to the fact that their behavior is determined by mental reactions based on views, concepts, beliefs and attitudes formed in the course of life. They become a prism or even a distorted mirror through which we look at life, the world and other people. But, unfortunately, we see not what actually is, but a projection distorted by our perception.

For example, a person, unconsciously obeying his habits and beliefs, instinctively perceives people with distrust and aggressiveness. There may be a negative experience behind his back, or someone may have inspired him that people cannot be trusted. This is the distorted mirror through which he sees and evaluates even good people. Similar and modified situations can be observed in other areas of life: someone gets angry when they interrupt him, when they make fun of him, someone curses life when obstacles come his way, etc.

The well-known behaviorist formula “stimulus-response” works here, when the human psyche mechanically responds to external stimuli. And such emotional impulses, automatic reactions and reactive actions make up our lives. It’s no wonder that every now and then there are “negatives,” “whiners,” “evil people,” and distrustful people who are tired of life and don’t believe in anything good and bright.

By placing ourselves in a position of dependence on momentary emotions and reactions, we begin to live like robots or unconscious organisms. We lose the ability to adequately perceive phenomena and events, are guided by ineffective behavioral strategies and patterns, are unable to analyze even our own actions and reactions, and become slaves to emotions and habits.

Moreover, we can say with regret that a person who lives unconsciously will constantly repeat himself in his thoughts and actions, being deprived of the ability to change himself, situations and life in general. Acting stereotypically, as he is used to, he may come to the conclusion that life is pain and nothing can be changed. And even if he wants to change everything and begins to take drastic measures for these changes, behavioral automatism will still act over and over again, leading to the same result.

The reason for all this is our unfortunate prism, which distorts our view of the world. But this is not a reason to give up, because this prism can be changed - through the development of awareness in every thought, in every word, in every reaction, in every action. Then negativity and dullness will be replaced by positivity and bright colors, automatism will be replaced by tracking, mechanistic actions will be replaced by thoughtful steps, emotional and unconscious perception will be balanced and conscious. And we invite you to start making these changes with us.

A little experience in mindfulness

To begin, feel awareness right in this moment. Look at your right hand and try to feel everything you feel in your fingertips, in the phalanges, in your palms. Feel the blood pulsating in your hand; if possible, try to feel subtle vibrations, as if slightly pressing on your fingers and palm. Spend 3-5 minutes on this activity, and only then continue reading.

For the past few minutes you have been practicing awareness of your hand. Remember how before this you simply read, but did not pay any attention to the hand - you did not notice it, as if it were not there. But now you have fully experienced it. And a similar technique can be used anywhere and anytime: when you are walking in the park, driving to work, washing dishes, typing on the computer. The subject of awareness can be the wind and the rustling of leaves, raindrops on glass, hand movements, the sound of hitting keys, etc.

Actually, in the same way you need to be aware of your thoughts and actions, reactions and emotions, desires and urges to do something, both alone with yourself and when communicating with other people. You just need to look, listen, feel, touch as carefully as possible. At the same time, you don’t need to analyze anything, because as soon as you start doing this, thoughts will immediately begin to swarm in your head. This is called internal dialogue, and it serves as a hindrance to awareness.

This practice presupposes a proper attitude towards the very fact of attention and presence in the notorious moment “here and now”. Mindfulness can be compared to a flashlight that everyone has, but no one turns on. But when we press the button and become aware of what is happening, the light of this flashlight illuminates certain areas of darkness and shows the direction to move.

We would like to warn you that when you just start using your “flashlight”, it will shine, as they say, barely, and you will need to make a lot of effort so that it does not go out. But as you practice, the “charge” will become more and more powerful, and your awareness will begin to spread to everything that surrounds you. We think that wise mentors such as Krishnamurti, Gurdjieff or Osho will agree with us on this - awareness and its development occupy an honorable place in their numerous works.

Now is the time to move from the short mindfulness practice we gave you to get a little experience into a thorough one. The exercises and techniques presented below will help you better understand how to gain awareness and develop this quality in yourself. And if you practice at least once a day, very soon it will become a natural part of your life, and you will begin to notice amazing changes in it and see things that you have not seen before.

Mindfulness practice

We won’t argue that not everyone can just take it and suddenly become a conscious person (if there are such people at all). However, with the help of small steps you will be able to rise to a level from where you can observe in its pure form everything you want.

Extreme care

These recommendations alone will be enough to understand how to begin to develop and gain awareness. But we want to offer you several more exercises for developing awareness, each of which is aimed at a specific area: intuitive, mental and emotional.

Development of awareness in the intuitive sphere

The first exercise is performed very simply, although, based on modern trends, it is somewhat unusual. All you need is a day without using your phone, tablet, TV or computer. It is also better not to plan anything for this day.

All your actions should come from intuition. You need to pay attention to what your inner voice tells you, stay focused on your inner state as often and as long as possible, try to do everything with maximum concentration in order to realize the influence of habitual reactions and patterns.

The main task is to learn to trust intuitive feelings. It is not at all necessary to sit locked up within four walls. You can walk, go shopping, communicate with someone, but the influence of external factors should be minimized. The exercise can be done once a week.

Development of awareness in the mental sphere

The second exercise will help you before any undertaking, learn to see different ways to achieve goals and options for self-realization, and also get rid of perfectionism. The point is that you plan your future (even going out to buy bread), relying not on past experience, but on goals and desires that are relevant to you now. Before starting any business, tell yourself that you are embarking on an exciting experiment.

There is no need to perceive a new task as something that must be completed at any cost. Repeat several times that you are simply waiting for a new interesting experience, and there is no need to do this task in the best possible way right away. With this approach, you will become easier to relate to your affairs and responsibilities and learn not to attach excessive importance to them. Accordingly, when doing things, it will become easier for you to concentrate and be aware.

Development of awareness in the emotional sphere

The third exercise is aimed at changing your relationship with your Self and the surrounding reality. It also develops the ability to accept and understand, to see the essence, and not minor details.

The task is this: make a decision that over the next week, in response to any grievances and irritation, you will mentally send them to the “initiator” with at least ten sincere kind words. Record all your thoughts like: “He’s back with his stupid jokes,” “What a ridiculous hat,” “She’s tired of being late,” or “They’re behaving like sheep,” etc.

As soon as you notice such a thought, immediately remember your mindfulness practice, and mentally respond in a positive way: express compliments, look for positive aspects, find evidence of your own wrongness. Having formed a positive thought, send it to the person who caused the negativity. In addition to this, you can use another technique - give this person a bouquet of flowers in your imagination to make him feel good.

These are just a few ways to become more mindful in your life. You don't have to apply everything at once. It is better to go towards the goal little by little, but constantly, observing your characteristics and the changes that are taking place.

If you learn not to just “kill” the alarm clock with your hand in the morning, but to notice how beautiful it is outside at such an early hour and to thank life for a new day; if you don’t just answer calls, but listen to the voice and listen carefully to what you say and what they say to you; If you start not just closing your eyes before going to bed, but remembering your day in every detail and analyzing what and how you could have done better, you will already put aside automatism, many fears and insecurities, although you may not even realize it.

Mindfulness begins with a small corner illuminated by the light of an old flashlight, but fueled by your desire and intentional practice, you yourself will begin to glow from within with an invisible light that will attract other people, success, luck and good events to you. And to make it easier for you to gain awareness, we have made a small selection of books on this topic:

• Danny Penman, Mark Williams "Mindfulness. How to find harmony in our crazy world";
• Charles Tart, "Practicing Mindfulness in Everyday Life";
• Osho “Mindfulness today. How to do meditation. Part of your daily life?
• Eckhart Tolle "The Power of Now";
• Laurence Levasseur "50 exercises to develop the ability to live in the present."

And in conclusion, another wonderful exercise to develop awareness from cultural scientist, philosopher and famous lecturer Ilya Kurylenko. Practice mindfulness, friends, be attentive to yourself and the world around you, learn to see magic in ordinary things. We wish you happiness and amazing discoveries on your path!

Ecology of life.People: Mindfulness is the awakening of consciousness, continuous attentiveness in every moment of life

Mindfulness - this is the awakening of consciousness, continuous attentiveness in every moment of life. When, while performing any actions, there is no wandering in thoughts, and attention is directed to what is happening specifically at the moment.

Everyday perception is like a half-asleep state, in which, somewhere at the subconscious level, a “frame-by-frame” scanning of what is happening at the current moment occurs. Then, the information “received” in the form of images proceeds to more detailed processing using the mental apparatus.

Thus, a person loses contact with pure reality, which is replaced by his (karmic) conditioned thoughts. Mindfulness awakens the dormant consciousness.

The Purpose of Mindfulness Practice – divert attention from thoughts about what is happening to what is happening in the moment now. As one Zen master said about his practice: “When I eat, I eat; when I carry water, I carry water.” This is an extremely important, one might say key, moment (and essence) of the practice that awakens and evolves our consciousness.

In fact, mindfulness and meditation are synonymous . Meditation differs only in that during its implementation, you practice mindfulness in the most comfortable, “greenhouse” conditions. However, a person cannot spend years sitting with his eyes closed. Moreover, mindfulness in movement is a more advanced practice. And what's the point of being idle all your life? Even if the movements do not make sense, then their absence also does not make any sense! Otherwise, life would not emerge from the state of unmanifested nirvana. Wisdom is in active, creative clarity.

Under what conditions is the practice of awakening awareness successful?

The whole point is to make your attention uninterrupted, without being distracted by thoughts even for a moment. Thanks to such continuous vivacity of consciousness, an incredible, subtle experience appears, as if you have awakened. At first it seems like a miracle that this amazing freedom and fullness of the continuous moment of “now”, the feeling of being, has always been with you, and how strange it is that no one notices it or talks about it.

The surrounding space and objects lose their sense of size, because all these experiences have only mental coloring. Looking at familiar objects, the fact that their size is conventional becomes obvious. It is difficult to say whether objects are large or small, whether they are far or close, and this does not make your movement at all difficult, but on the contrary makes it more accurate and insightful.

With further deepening of awareness, a feeling of eternity may appear, as if what is happening to you has always happened, and distances to objects may seem infinitely far. The body begins to be perceived as if from the outside.

The speed of what is happening also loses the usual criteria, and even in simple movements and feelings an incredibly fast flow of sensations is experienced. These experiences cannot be expressed in words. Nothing compares to direct experience. published

Join us on

In this article we will talk about what mindfulness is. It is important not only to understand what mindfulness is, but also to live mindfully.

Mindfulness is the key to all doors

From the great teachers of the past such as Jesus, Kabir, Nanak, Buddha, Muhammad, to modern teachers such as Karl Renz, Ethart Tolle, Dalai Lama, Osho, we can say that all these teachers taught only one thing - mindfulness.

Each teacher called mindfulness differently. Jesus called it awakening, so he said more than once: stay awake, be alert, but people did not understand him, they thought that being awake meant not sleeping in bed, but they did not understand that even if they were not in bed, it was not means they are awake. You can sleep on the go.

Ethart Tolle called mindfulness presence, or the power of the now.
Osho called mindfulness witnessing. Whatever you call it, the essence does not change.

Awareness is a person’s ability to be here and now, to feel the world more than to think about it, the ability not to be fooled by the illusions of the mind. Understand that thoughts are just thoughts and the thoughts in your head have nothing to do with real reality.

Awareness is the understanding that thoughts are illusory and they carry only a shadow of the past or future, and the real reality is where the human body is, that is, the real reality surrounds the body here and now.

Mindfulness helps you see your inner world

Thanks to awareness, a person begins to get acquainted with his inner world; before this, only the outer world existed for him; now the inner dimension opens up.

A person who becomes less and less reactive. It is more difficult to control him, he no longer reacts to the same stimuli in the same way, he has the opportunity to freely choose how to react to a particular stimulus. Such a person becomes more and more spontaneous and unpredictable.

Let’s say that if an unconscious person is shouted at, then, depending on his habit, he can either shout back or, fearing shouts, avoid conflicts. An unconscious person always reacts, for example, to shouts in the same way, but a conscious person can choose whether to shout, that is, go into conflict, or avoid conflict, and this depends on the situation. A conscious person increases the effectiveness of communicating with people and increases resistance to stress.

It is important to understand that there are three main aspects of the inner world to be aware of:

• body;
• soul.

Body awareness

The very initial stage of awareness begins with the body. At this stage, a person learns to feel his body, be able to direct his consciousness into the body, feel how energy flows in the body. The skill of listening to internal organs, heartbeat, etc. appears.

A person begins to better care and love himself, that is, his body. At first, it is difficult for a person to meditate on the body, thoughts are often carried away, a person constantly jumps from awareness to unconsciousness, and often falls asleep during meditation.

Over time, a new level appears when a person realizes that he does not fall asleep, thoughts still come to his head, but do not carry him away, and consciousness remains in the body more and more often and longer. Then a person begins to direct consciousness into the body already on the street, wherever he is, when communicating with people.
The hardest thing, perhaps, is to be aware of your body, move and talk at the same time.

Thought Awareness

Awareness of thoughts or observation of them is, perhaps, the second level of awareness - this is when a person already sees his thoughts and understands that thoughts are thoughts and they have nothing to do with reality.

A person can even laugh at the thoughts that come into his head, since he has the understanding that he is not a thought and that thoughts often come from the outside, and are not always born in his head.

Life is not as serious as the mind makes it out to be!!!

A person who is aware of his thoughts lives by this principle. Such a person does not get lost in his thoughts, does not follow them, this person is already the master of his mind and does not allow thoughts to lead him into illusions, but consciously directs his attention to the moment now that surrounds his body.

Soul Awareness

Soul awareness is the third level, and can only be mastered after the first two stages of awareness have been completed.

In fact, all three stages of awareness of the three aspects of a person - body, mind, and soul - are very interconnected and complement each other, and they were separated for better understanding and assimilation of the material.

Awareness of the soul occurs due to the awareness of emotions and feelings, moods; at this stage, a person can clearly distinguish emotions from feelings and be aware of his mood and manage it.
Emotions come after thoughts, no matter what thoughts they are, positive or negative.
And feelings come from the soul, not from thoughts. Thoughts can come to mind after feelings, that is, emotions are a consequence of thoughts, and feelings are always their source.

Feelings are on a deeper level and most often come from the chest. And emotions are felt in the abdominal area, but this should not be taken as truth, all this is individual.
It is important to understand that this article on mindfulness is not awareness - it is just a direction towards it, but if you are reading it, then you are closer to awareness or awakening than ever before.
Awareness is directed towards awareness or perception

This is the fourth stage, which already happens to a person on his own, after he has already gone through the three previous stages. At this stage, awareness is directed to perception, the person already asks himself the question, who perceives all this, who I am, at this stage the person remembers Who He Really Is.

Conclusions on the topic of what mindfulness is:

• mindfulness helps a person to finally discover the inner dimension in addition to the external world;
• awareness gives a person freedom of choice, the ability to react the way a person chooses to a particular stimulus;
• awareness occurs in three stages: awareness of the body, mind and soul, all these stages are interconnected and complement each other;
• awareness has been called differently by different people at different times: awakening, witnessing, presence, being here and now, awake, alert, and so on; all these words have the same essence - a person rises to a new stage of evolutionary spiritual growth.

The consequence of a conscious lifestyle is unconditional love, joy, a more fulfilling and vibrant life.