This is the fifth and final lesson adapted from Mindfulness: 25 Ways to live in the present moment through art by psychiatrist and meditation teacher, Christophe André.
The invitation here is to bring reflection into our daily lives, regularly opening our mind to what we are experiencing. Leave behind words, thoughts, goals, actions, and stop ‘doing’ in order to just ‘be’. Step aside when the hurly burly around us or within us grows too great and, for a few moments, suspend all forms of wanting and seeking, disengage from all forms of reasoning and action, and simply exist here and now. Just be aware that we are here, alive.
Georges La Tour’s The Penitent Magdalen is an amazing sound picture, but what resounds here is silence as in every painting by La Tour. There are no words, there is no movement or sound, either in this room or near by. It is deepest night. The only dialogue is between light and shadow, the flame and its reflection. The candle acts as a metaphor for the fragility of all human life; its reflection as awareness of this fragility. Both the candle and its reflection are surrounded by darkness—pinch the flame between finger and thumb, and there is only darkness.
The objects around the candle, motionless in the half light, are like orphans. The mirror shows no human reflection, only the candle flame. The skull is reminiscent of vanitas symbols and their unavoidable message: memento mori, remember you must die.
But do not be afraid of death. Remember to live, by being aware. This is what Mary Magdalen is doing. She sits with her hair down, her red dress undone, in a plain white shirt without lace or any other form of decoration. For now there is just the bare, calm intensity of the present moment. Mary’s hands are resting on the skull. Her face is turned away from the viewer, away from the world. What is she looking at? The mirror? The candle? No. Mary is looking into the empty darkness of the wall above the mirror.
Absence of clutter
The second necessity for mindfulness is an absence of clutter; to shed some of our psychological attitudes. Mindfulness involves not judging, not filtering, not clinging, and not expecting anything—four attitudes to cultivate in meditation exercises, and four things to give up in their wake.
Not judging Not giving way to the judgments that are bound to come to mind, not allowing them to take power, not staying with them, not letting them take over the space.
Not filtering Open, curious awareness that notices everything, but goes where it will. Allowing bodily sensations, thoughts, and feelings to exist, however unpleasant they may be. Accepting discomfort as well as noticing what is pleasant.
Not clinging Not hanging on to what is pleasant; not wanting to remain at any price in a state of wellbeing. This isn’t a matter of wishing for the pleasant feeling to stop, but of training ourselves to stop worrying about it stopping. It’s better to savour something pleasant with mindfulness than to worry about its future disappearance.
Not expecting anything This the aspect of mindfulness meditation training that beginners are likely to find most disconcerting. Not expecting anything, not hoping that the session will be a source of enlightenment or relief. In mindfulness we are not trying to get anywhere other than the place we are already in.
Pure presence and attention with no object By gently expanding the scope of our attention and shedding our expectations and mental filters, our awareness has become mindfulness. It has become expansive and without object. Pure presence.
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 / Lesson 2 Inhabit Your Body / Lesson 3 Listen / Lesson 4 Attention
Mindfulness Meditation Exercises
Put the theory 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.
