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 : April 2017
Mindfulness is the practice of being aware of what’s happening in the present moment. It’s being here and now without judgment, and is a capability that all humans possess. When you bring awareness to what you’re directly expe- riencing through your senses, or to your state of mind by way of your thoughts and emotions, you’re being mindful. Although more research is needed to illu- minate the mechanisms at work, it’s clear that mindfulness allows us to interrupt automatic, reflexive reactions—reactions that can lead to anxiety, fear, foreboding, and worry. By bring- ing mindfulness to our actual experience in the moment, we increase the likelihood of exerting more conscious control over our thoughts, reac- tions, and behaviors. There are certain attitudes in particular that play an important role when working with anxiety mindfully. These approaches, inner resources that are available to each and every one of us, can be harnessed and cultivated with practice. car, house—they’re falling apart, need an upgrade, might get stolen or robbed. Or you get “pocket anxiety,” as a friend of mine calls it: you suddenly start reaching frantically into every pocket and patting yourself down to find your keys, your ID, your boarding pass, your train ticket, your phone. Having our things in place and accounted for makes us feel secure. We’re Boy Scouts, dutifully triple-checking that we have our trusty set of tools before venturing out into the dark and dangerous woods. One of the worst things about anxiety is that its cause can sometimes be evasive and hidden. You wake up in the middle of the night with “free-floating” anxiety. Suddenly here you are, agitated for no reason you can identify, and unable to get back to sleep. Your thoughts turn to what a wreck you will be in the morning. Things go from bad to worse. You try counting sheep. They’re all black. When faced with all the anxieties that emerge from deep in the mind—whether in broad daylight or in the dark of night—perhaps the best strategy would be to ignore them. When we do that, though, they don’t go away. Rather, it just becomes emotional Whack-A-Mole. The thoughts pop up and we push them down, and eventually they pop up again. Thwack! That brings us back to meditation, and what it might have to do with anxiety. The aim of med- itation is often described as being in the present moment, but we can so easily hear that to mean the present moment is like a vacation destina- tion we can escape to, where we get away from those pesky alternatives: the past and the future. Before you know it, meditation has become a fight to the death, a struggle to set up shop in the present moment and never to stray from there. As I experienced during that first day of practice, this effort feels anything but peaceful. In fact, it’s common for meditators—new or → Attitude Adjustment Adapted with permission from A Mindfulness-Based Stress Reduction Workbook for Anxiety by Bob Stahl, Florence Meleo -Meyer, and Lynn Koerbel. Mindfulness is a powerful tool for defusing anxiety. Start by working with these 7 approaches. It turns out, the present moment is not automatically a place of rest. It’s tilted slightly forward, perched on the edge of the future. PERSPECTIVE 52 mindful April 2017 emotions