“Mindfullness isn’t about getting anywhere else, it’s about being where you are and knowing it.”

– Sharon Salzberg

As the season unfolds, I invite you to explore mindfulness and presence in your recovery. This accessible practice can enhance not only your journey toward healing but also your entire life’s journey. This post is more comprehensive than usual, so I encourage you to take your time with it – perhaps with a warm beverage in hand – as we explore this transformative practice together.

What is Mindfulness?

Mindfulness, often misunderstood as a complex, time-consuming ritual, is about simple, everyday moments of presence and awareness. It is accessible to all and can significantly support our relationship with physical pain and discomfort, particularly during recovery when increasing nutrition, introducing new foods that were once off-limits, and even reducing exercise/movement. This practice can replace maladaptive behaviors used to “alleviate” or “avoid” discomfort, offering a pathway to peace and resilience.

Mindfulness in the Face of Discomfort

Mindfulness is the gentle art of intentionally focusing on the present moment, observing our thoughts, emotions, and bodily sensations without judgment. Being fully present helps us to acknowledge our current experiences with openness and curiosity, allowing us to respond to life’s challenges with clarity and compassion.

While practicing mindfulness may not eliminate pain or discomfort, it can change our relationship with these experiences. By observing physical sensations without judgment, we gain insights into our responses and discover ways to navigate discomfort with greater ease.

“Story Follows State”

Our internal narrative is shaped by our physiological state, a concept explained by the phrase “story follows state” and underpinned by polyvagal theory, proposed by Dr. Stephen Porges. Mindfulness can influence our autonomic nervous system, shifting us from a physical state of stress to one of calm, thereby changing the stories we tell ourselves about our pain or discomfort.

Let’s explore how the stories we craft in our minds are influenced by our physical sensations and states. Picture a moment when you’ve eaten more than you’re used to, leading to feelings of fullness, bloating, and discomfort. These sensations might naturally trigger thoughts like:

“This is too much! My body can’t handle this! This food is bad for my body!”

These thoughts are narratives we construct in response to our physical state. Now, let’s shift to a mindfulness perspective. Imagine the same scenario: you’ve eaten more than you’re used to or something you perceive as ‘bad’, and you feel full, bloated, and uncomfortable. In this approach, you acknowledge these sensations without judgment. You might say to yourself:

“I’m noticing that I feel very full and uncomfortable. It’s understandable, given I am not used to this. It’s okay to feel this way, and these sensations will pass (or subside). My body is trying to heal, and healing is often uncomfortable.”

Recognize how this narrative offers a more compassionate and accepting perspective?

Click here for a short video on polyvagal theory.

Grounding Techniques for Mindfulness

I understand this doesn’t magically remove the discomfort. However, the next step is to engage in practices that help you manage and sit with the discomfort more comfortably by helping you self-regulate as you move from a state of fight, flight, or freeze to calmness and safety. Below are some ways you might ground yourself: (this is not an exhaustive list)

• Find Stability: Sit or lie down in a comfy spot. Feel the chair, bed, floor, or ground supporting you. Allow yourself to really feel supported, letting the weight of your body be held.
• Focus on Breath: Breathe naturally and comfortably. Pay attention to your diaphragm’s rise and fall or the sound of your breath. When your mind wanders or starts to weave anxious stories, gently guide your focus back to your breathing.
• Use Reassuring Mantras: Silently repeat to yourself, “This will pass. My body is wise and knows how to manage this. My body is healing.

Actions Follow States and Stories

In response to our physical and emotional states, we often take actions that are directly influenced by the narratives we tell ourselves. For instance, in the scenario where physical fullness leads to discomfort or pain, you might feel compelled to react in ways that align with your initial panic-stricken narrative—perhaps by attempting to eliminate the discomfort through unhealthy means, skipping future meals, or seeking quick fixes that validate your fears.

However, embracing a mindful approach shifts this dynamic. Instead of reacting impulsively based on your initial story (“This is too much! I need to fix this!”), mindfulness encourages you to engage in actions that soothe and stabilize your nervous system.

Click here to watch a short video on The Cognitive Neuroscience in Mindfulness Meditation.

Reframing the Narrative

Instead of a storyline that rushes you into counterproductive actions, you adopt a narrative of understanding and patience. You acknowledge your discomfort while reminding yourself that it’s temporary and manageable.

Purposeful Calm

Rather than taking immediate, often drastic actions, you choose to engage in deliberate practices that calm your nervous system. Focused breathing is a prime example. By attentively tuning into your breath, you help shift your body out of fight-or-flight response and into a state of ‘rest and digest,’ which is more conducive to healing and rational thinking.

Expanding Your Window of Tolerance

Consistent mindfulness practice can widen our ‘window of tolerance,’ a term coined by Dr. Dan Siegal, which is the range within which we can effectively manage stress without becoming overwhelmed. This expanded tolerance can be particularly beneficial for those experiencing chronic pain or discomfort, enhancing their capacity to cope with these sensations.

Click here to watch a quick video that explains the window of tolerance.

Incorporating Mindfulness in Daily Life

While mindfulness is invaluable in navigating discomfort and distress, its true power lies in its regular, everyday application. Integrating mindfulness into routine activities not only enhances the quality of our daily experiences but also strengthens our mindfulness ‘muscle,’ making it more accessible when we most need it.

• Mindful Brushing: During your morning or evening toothbrushing, focus on the sensations, such as the brush strokes against your gums and teeth and the freshness of the toothpaste. This turns a routine activity into a moment of awareness.
• Mindful Walking: When walking, tune into the sensations of your feet touching the ground, the rhythm of your stride, and the sights, sounds, and smells around you. This simple practice can transform a regular walk into a meditative experience.

By introducing mindfulness into daily activities, we cultivate a pervasive sense of awareness that benefits us in every aspect of our lives, grounding us in the present and enhancing our capacity for joy and resilience.

Conclusion

I encourage you to embrace each day mindfully, not just as a step toward healing, but as a way to live our finite lives more richly and completely. Mindfulness anchors us in the present, where life truly unfolds, allowing us to experience the fullness of our existence in each breath.

Eckhart Tolle beautifully captured this essence when he said, “Realize deeply that the present moment is all you ever have. Make NOW the primary focus of your life.”

Final Thought

Don’t let the worries of tomorrow or the regrets of yesterday steal away your gift of the present.

---

Empower your recovery with personalized support. Explore my coaching services today.

---

DISCLAIMER

The content provided on this blog is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, mental health provider, or another qualified healthcare professional with any questions you may have regarding a medical condition or mental health concern.

This blog does not provide medical or psychiatric advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your healthcare routine.

If you are in a crisis or think you may have a medical or mental health emergency, seek immediate medical attention or call emergency services. U.S. residents can text 988 to the Suicide and Crisis hotline.