by clicking the "Next" arrow.
by clicking on the page.
the page around when zoomed in by dragging it.
the zoom using the slider when zoomed-in.
by clicking on the zoomed-in page.
by entering text in the search field, and select "This Issue" or "All Issues"
by clicking on thumbnails to select pages, and then press the print button.
displays sections with thumbnails and descriptions.
displays a slider of thumbnails. Click on a page to jump.
allows you to browse the full archive.
about your subscription?
Mindful : December 2015
latest report card, and worries about the friends he’s been hanging out with. You take your phone out of your pocket to see if any important messages have landed in your inbox since you began your walk. You’re barely aware of your surroundings as your focus is consumed by your anxious thoughts. Like a seesaw, your mind flips back to ruminating on the past and forward into fears and anxiety about the future. If you stopped to pay attention, you might notice that your body is tense and tight, reflecting your mental state. You’re distant from your bodily experience and your environment. It’s easy to develop patterns and habits that take us away from our present experience into rumination, worry, and fear, which, in turn, lead to stress and suffering. It’s easy to slip into overeating or over-drinking or other unhealthy behaviors without awareness, offering momen- tary relief but separating us from our deepest intentions. Fortunately, mindfulness provides practices and skills to help us change unhealthy habits and live in greater harmony with life. Bringing attitudes of mindfulness to unwanted habits Different kinds of habits have different feelings associated with them, but all can be changed when met with a kind, interested, and accepting awareness. There are four main categories of habits—habits of wanting; habits of distraction; habits of resistance; and habits of doing—that encompass many of the most common behaviors we seek to change. Habits of Craving Habits of wanting, craving, or addiction have an energy and feeling tone of moving toward something we desire. The body and mind focus in on the object, be it a drink, drugs, food, ciga- rettes, or sex, or any other object of desire, and our sense of well-being and happiness becomes tied to getting what we crave. Working mind- fully with habits of wanting means opening fully to the feeling of wanting as it manifests—in the body, the emotions, and the mind. If something triggers the urge, you can open to the sensations, feelings, and emotions and say “yes” to them and meet them with kindness, interest, and accep- tance. If a thought arises, such as, “I’ll feel better if I have a smoke/drink,” meet that thought with kindness. Choose to stay with what’s alive in the body and the emotions without acting on it. When you learn to stay with the uncomfortable, unpleasant, or difficult feelings, you weaken the hold that the craving has over you. Habits of Distraction If you become aware that your attention has moved into an unhealthy habit of distraction, such as spacing out watching TV or surfing the Internet—or if you catch yourself before moving into it—bring close attention to your bodily expe- rience and emotions. Stay with these sensations and feelings, then bring to mind the question: What would I have to experience if I didn’t turn toward my habitual behavior? You may locate a feeling of tightness or numbness, perhaps, or a restless feeling. Meet the experience with a kind, curious, and accepting attention. See how, when met in this way, the feeling will come and go in its own time. 36 mindful December 2015 well-being