What is mindfulness? It is not having a mind full of chaotic thoughts, churning about aimlessly. Mindfulness is the art of staying in the present, savoring life's present moments, and being aware that you are breathing. For many of us, being mindful is slower than the pace we typically lead our lives, in part because we are focused on the future (what is happening tomorrow? how do I plan for next year?) and the past (why did that person say that to me last week? what could I have done differently five years ago that would serve me better today?).

Mindfulness is the art of engaging fully in the present, accepting our current feelings, and being open to the way things are in the moment without trying to manipulate or change the experience. It places emphasis on being versus doing. When you practice mindfulness on a regular basis, you can develop the habit of noticing new things in whatever situation you are in. You are engaging in the present. Mindfulness has been shown to be a very powerful tool in alleviating depression and anxiety - - it is also effective in reducing chronic pain conditions!

Many beginners to mindfulness will start by focusing on breathing. Sitting comfortably in a chair, with hands and legs uncrossed and preferably with eyes closed, just draw your attention to your breath, inhaling and exhaling through your nose. As you breathe, feel the air go into your sinus cavity, down into your lungs, and push down on your diaphragm to allow for a full breath. Then allow the air to escape you even more slowly than you inhaled, leaving your body. As competing thoughts come into your mind, do not fret or become critical - just allow those thoughts to pass through and refocus your attention on your breathing.

As Sylvia Boorstein says in the title of her book on mindfulness, "Don't just do something, sit there!"

If you care to be inspired toward a better life, if you are curious about how not to live in a world full of rankings and competition, if you wish to challenge that critical voice in your head . . . then this 30-minute video of Benjamin Zander's talk at PopTech 2008 is for you.

Many clients in psychotherapy are challenged by anxiety and their own critical voice. They are 'trained' to strive to be more, do better, achieve good grades, be a super-parent, etc. When living in this critical and competitive attitude, one can cultivate a tremendous amount of anxiety. Benjamin Zander's talk stresses that extraordinarily talented people are being held back by their own (and others') criticism. He says "If only that damn voice would stop telling them that they can't do it!" In this inspirational talk, he teaches us about a life full of possibilities, of conversations of abundance, of a new vision for human beings in which leaders have the capacity to move us from seeking fame, fortune and power and instead inspire us toward living in a world of possibility.

If you could live the rest of your life believing that it is possible for you to achieve your dreams, imagine how different your attitude and your life might be. How fascinating!

Psychotherapy is a process that varies considerably in length of time based on the client's needs. Yet there is a commonality among all - - our mission in working together is to uncover that significant masterpiece that we believe is possible - - a life rich with internal splendor that is beautiful in the eye of the beholder.

We must remember to be patient throughout this process. Many of our most noted human-made masterpieces were not made quickly. For example, Michelangelo spent four years (1501-1504) working on the sculpture of David, and five years (1508-1512) painting the 12,000 square feet of frescoed ceilings within the Sistine Chapel. Leonardo da Vinci began painting the Mona Lisa in 1503 and didn't finish her until 1519! Even if you involve hundreds if not thousands of people building your masterpiece, as the Egyptians did when constructing the Great Pyramid of Giza, it may take decades (it took them over 20 years to finish that pyramid, and they had lots of help!!)

The take-home message is that you are a masterpiece, a work of art that will take time to detail and reach the ultimate exquisiteness, yet with patience and persistence you will reveal the great grandeur within.

Just as houses need to have a strong foundation in order to keep us sheltered from storms, each of us needs to have a strong foundation that we can build the rest of our life upon. What are the blocks of your foundation? How much sleep do you need each day to function at your fullest? Are you eating and hydrating properly so that your body is at peak performance? What daily activities help you to manage stress, such as taking a walk or having time-out during the day? How do you keep your spiritual needs nurtured? Do you live with honesty and integrity? What persons in your life help you to live a happy, productive and fulfilling life? Our physical, emotional and spiritual foundation is integral to help us get through the downs of life and to boost us during the ups and celebrations.

What are the foundation blocks that help you be strong in accomplishing your life goals and weathering life's expected and unexpected storms? What can you do on a daily basis to make sure that your foundation is as strong as possible?

If we evaluated life like an academic course, what would it take to earn an A? Instructors develop syllabi to help students conceptualize what work needs to be completed and what grades on tests and exams need to be achieved in order to get a good grade in the class. As the instructor of your own life, it can be very beneficial to develop an outline of how you could earn an A in your own life. Take a limited period of time, such as 3 months, and write down what you would need to accomplish in that period of time in order to earn that good grade. Make sure that your agenda includes only SMART goals (see 8/29/08 blog) - goals that are Specific, Measurable, Achievable, Reasonable, and Time-limited. Then break down those goals into smaller parts so that each week, perhaps each day, you can keep your focus on the immediate tasks at hand. Then at the end of the time period, go ahead and evaluate yourself - hopefully you will have earned that A!