Receptivity + Acceptance
Image by Bob Gates
Mindfulness, also known as moment to moment non-judgmental self-awareness can be both receptive and accepting. Here we are willing to receive and be with all that arises whether it is pleasant, unpleasant, or even neutral. We notice sensations in the body, reactions, evaluations, thoughts, and emotions. Oftentimes we get carried away in our experience for a bit. That’s okay. Instead of pushing these experiences away, we honor and acknowledge what is arising, we are present with what is there, and when we are ready, we let the experience go by shifting awareness back to our anchor to the present moment, which is often the breath.
It sounds so simple, but also at times it can also be challenging to release the thought, the self-criticism, or the story. Letting go is most supported by having an intention and an anchor to return to when we are distracted. Concentration is a skill that teaches us to let go of that which is not our focus, but we can choose to do so in a way that is kind and compassionate. By opening to receive and accepting what arises while gently guiding ourselves back to our anchor and honoring our intention, we train the mind to be present, yet also come from a place of open hearted support for our well-being.
With the intention of presence, receptivity, and acceptance we are simply allowing whatever arises to flow through us without grasping on to what makes us feel comfortable or pushing away or stuffing down that which makes us feel uncomfortable. Here we are acknowledging all that arises with a kind and gentle attitude, even our pain. Mindfulness teacher, Tara Brach, refers to this as “attend and befriend.” As we allow whatever arises to just be without getting carried away by it, we begin to observe our habitual patterns and reactions. This creates the space needed to develop deeper awareness of the inner workings of the mind and feel the space between stimulus and response. This idea of letting the experience in, attending to what is present, and letting go by redirecting the focus back to the breath is the basis of mindfulness.
A formal meditation practice helps us to create a sense of grounded awareness as we encounter many different experiences as they occur during our meditations. The ability to focus, calm, and quiet the mind in this way is a form of self-care. It also strengthens our self-reliance. We build the foundation for mindfulness here. Then as we encounter events in our daily lives, we have a background field of spacious awareness that allows us to make compassionate choices. When distracted by our reactions, we have the opportunity to notice when we are caught and redirect.
Dr. Rick Hanson says, “Mindfulness holds your reactions in spacious awareness that is itself never disturbed by what passes through it.”
There are definitely times when our practice calls for deeper investigation and reflection. As we build our foundation of moment to moment presence of mind, it is important to note that which calls for deeper work. It is helpful to keep a journal so that you can take care of your mind and your heart in the most appropriate and caring way.