This is the second in a series of five lessons adapted from Mindfulness: 25 Ways to live in the present moment through art—the best selling book by French psychiatrist, Christophe André. Through a blend of art appreciation and his experience as a meditation teacher, André gives us an artistic means to better understand and cultivate mindfulness.
Lesson 2 Inhabit Your Body
He looks silly standing there in trousers that are too short, sleeves that are too long and shoes with red ribbons that were already out-dated in his time. The white mass of his suit of moiré silk draws our eye. Pierrot is hard to ignore. But although he’s in the foreground, no one else in the picture is paying him any attention. The other three figures in the background seem more interested in the arrival of a fourth figure, riding a sad eyed donkey.
Pierrot looks sad and calm. He is no doubt wondering whether people look at him because they like him or to laugh at him, but he doesn’t really care. He’s resigned—used to not being admired, to being forgotten. But he goes on standing there, because he’s also used to people eventually realising that he’s necessary. The story can’t go on without him.
He’s not really handsome, but there’s something about him all the same, a simple, obvious presence. Pierrot reminds us—and we need reminding—that our body doesn’t have to be beautiful, strong or supple for us to love it and understand how important it is in our lives, acting as our guide in the world of mindfulness …
Meditate with your body
Mindfulness is a form of meditation that particularly draws on the respectful experience of bodily sensations. It involves connecting with our body, being aware of it and attentive to it. This does not mean thinking about our body and judging what is happening inside it, trying to relax it or getting annoyed with it. It simply means making contact with it and reintegrating it into the mental world of our attention and awareness without trying to change anything.
All approaches to mindfulness involve many regular exercises based on the body. These may include: taking the time to simply notice our body gently, one part at a time; making it the gravitational centre of our experience of the present moment; practising exercises on posture, for example, taking 10 breaths every morning while standing as straight as we can without stiffness; being aware of our posture and correcting it gently and naturally to give it dignity and comfort taking the time to feel what this does to our body; mindfully doing slow stretches. The variations are endless.
Body and mind are neither one and the same nor two separate things. They are two different, but very closely connected realities. Being aware of the connections between them can teach us a great deal. This is what it means to experience your body: stopping as often as possible to feel what is happening inside us at that very moment and connecting to it. Deliberately subtly and respectfully feeling and sensing it. And not only when our body gives us pain or pleasure.
We need to learn to understand our sensations and to pay attention to them, as they are reflecting the balance or imbalances within us.
Meditation differs from relaxation in that its aim is not primarily to do us good or make us relax, but simply to be aware of what is happening inside us. Sometimes what is happening is painful, but mindfulness recommends that we observe it, acknowledging the pain rather than fleeing it
Benefits and repair
It has long been known that when we do our body good, it does our mind good as well. Alongside physical activity and relaxation, smiling and a straight dignified posture have effects on our state of mind.
Giving ourselves the space to experience our bodily sensations on a regular basis is undoubtedly beneficial to our health. This is why mindfulness practice recommends an exercise—known as body scan—that involves regularly reviewing each part of our body calmly and gently. We go along all our body’s paths, just as we might walk along the paths of a forest, noticing the current conditions. Even if our body is sick in pain, damaged, or worn, we give it attention, esteem, space, and affection, to the best of our ability, here and now.
Source
The text of the lesson above is an edited extract from the book by Christophe André, Mindfulness: 25 Ways to live in the present moment through art (2014). Rider Books, Ebury Publishing.
OTHER LESSONS IN THE SERIES
Lesson 1 Breathe
Mindfulness Meditation Exercises
Put the theory into practice with the series of six mindfulness meditation exercises here on Jervis Bay Weekend / Wellbeing. These are simple, proven techniques we know are beneficial to wellbeing.
- Synchronise Mind and Body assists mind and body to be alert and aware and fully present in the moment—enabling us to make thoughtful choices, in real-time, about how we respond, what we say and how we act.
- Body Scan Technique useful in calming body and mind, especially before sleep.
- Spacious Mind Assists the mind to adopt an open, accepting, accommodating attitude—particularly helpful preparation for fraught conversations or situations.
- Circular Breathing Practice shown to improve cognitive clarity, and ease feeling emotionally stuck.
- Notice and Name Observing sensations in the body, emotions and thoughts with friendly curiosity, naming them, letting them go.
- Equanimity Technique enabling you to handle uncomfortable feelings and maintain mindful presence.
