36A: Mindfulness Based Stress Reduction Meditation

Looking around, we note the popular advocation of Mindfulness to assist us surviving and thriving in demanding environments. So whats stopping us getting started? Scarcity of time, lack of detailed knowledge or the absence of an appropriate teacher are all listed as key blockages in commencing and advancing an effective mindfulness practice.

Accordingly, I have begun testing and refining 36A. 36A stands for 36 breaths of Anapanasati (mindfulness-of-breathing). Selecting a single point of concentration represents an important step in preliminary mindfulness meditations- interestingly, the breath is traditionally recommended as an ideal choice to cultivate such concentration.

"Although there are many subjects of meditation, we strongly recommend you start with focusing your total undivided attention on your breathing. The mind does not have to make a great effort to find the breath...for it is more conspicuous and constant than any other object."

Gunaratana, 'Mindfulness in Plain English.'

It is simple, before we launch into our work or creative project, allocate the time to safely stop and count the breath for 36 times. Ideally, count to 9 and repeat another 3 times. This specific technique (4 x 9 breaths) is aligned with directives from the ancient mindfulness instruction manuals that confirm the value of counting the breath, while at the same time reminding us to avoid falling into the trap of cognitive preoccupation with the count.

Count the breath- no judgement, no rush, no agenda. Count the breath- avoid following the breath into your body, avoid following the breath out of your body. Simply establish and maintain a connection point at the tip of the nose as your breath enters and exits.

"Mindfulness is fixed at the nose-tip or lip. That yogin attends to the incoming breath here. It is as a man were sawing wood. That man does not not attend to the going back and forth of the saw. In the same way the yogin does not attend to the perception of the incoming and outgoing breath in mindfulness of respiration. (Rather) he is aware of the contact at the nose-tip or lip, and he breaths in and out, with mindfulness."

Arahant Upatissa, 'The Path of Freedom.'

We utilise this simple connection point like a stake in the ground- it provides a specific point for concentration. It gives the mind something to do without becoming distracted with the multitude of thoughts that can remove us from calmness and clarity.

"Just as a man who tames a wild calf may tie it to a post, so here should his own mind by mindfulness be firmly to the object tied."

Buddhaghosa, 'The Path of Purification.'

Of course, there is a great deal more to mindfulness than unassuming mini-meditations. We could dialogue at length regarding such subtleties as the ideal seated pose- half lotus does lead to a very different long term practice than simply sitting in a chair. We could quote neuroscience research which indicates meditation positively activates neural structures involved in attention and reduces levels of cortisol- our adrenal gland's response to stress. We could also have a robust discussion regarding relative merits of the ancient wisdom tradition of samma sati (Right Mindfulness with its philosophical focus on redefining one's concept of change and ego and often quite complex practices of samatha and vipassana) versus the modern secular version of mindfulness popularised by such individuals as Jon Kabat-Zinn or Richard J. Davidson.

Though just for now, lets put aside such potentially divisive matters. Whichever mindfulness approach we prefer, they should all share a common goal of freeing our mind from the usual daily clutter of routine, distraction and overload. This sounds like a reasonable and positive intention and intervention, however we wish to pursue it.

To live 100 years equates to approx 36,000 days. Though do we have the determination to stop and calmly focus for 36 breaths each day? We shall see.

Adrian is Founder of Authention, an independent consultancy in Sydney, Australia. Adrian specialises in Mentoring, Leadership Development and Mindfulness Facilitation for individuals and organisations. He holds two Masters, a Postgraduate Certificate in Health & Social Wellbeing and is a registered meditation teacher with the Meditation Association of Australia.

Please feel free to make contact via authention.com