Learning Objectives:

• To promote connection and group cohesion by means of a mindfulness exercise
• To support participants in focusing on the present moment
• To support participants in getting in touch with their values

Materials: A mindfulness bell, Handout 1.6.1 on mindfulness

Time Required: 30 minutes (including introduction to Mindfulness)

Activities & Instructions

Instructions To Participants

Participants sit in a circle; co-facilitators sit across from each other.

(Facilitator #1 introduces mindfulness, using the information from Handout 1.6.1. Invite the participants to recall that Being Present is one of the ACT processes, and mindfulness practice supports us to become at ease with being fully present in the moment.)

(Facilitator #2 invites participants to take part in a mindfulness grounding exercise by providing the instructions below in a gentle calming voice.)

Facilitator #1 says,

• “Now we would like invite you to do a mindfulness exercise to bring us to the present and to become centred.”
• “Sitting on your chair, find a comfortable position; keep your body upright and sit slightly away from the back of the chair to allow your energy to flow through your body.”
• “Close your eyes gently if you feel comfortable. If you do not feel comfortable, lower your gaze and find a point in front of you and focus there.”
• “Rest your hands on your lap; keep your feet slightly apart and rest them firmly on the floor.”
• “Notice any tension in your body – take a few breaths in and let the tension go.”
• “Now notice the sensation of your body where it touches the chair.” (Pause 15 seconds)
• “Now focus on your breathing. Breathing in, notice the sensation at your nostrils and in the small area above your upper lips, breathing out, notice the sensation in the same area.” (Pause 30 seconds)
• “Breathing in, and breathing out – effortlessly – notice the sensation of your belly as you breathe in and out.”(Pause 30 seconds)
• “You may notice other things that pull your attention away from your breath; it might be sounds or another sensation. For a moment, notice the sounds, inside or outside this room, just notice these sounds without being caught up in a story about what these sounds are about.” (Pause 30 seconds)
• “It could also be a sound of silence.” (Pause 1 minute)
• “Now, let go of the listening and return to your bodily sensations. Notice which sensation calls out to you; just notice these sensations in your body, pleasant or unpleasant, just notice them without judgment or rejection. Just notice them.” (Pause 1-2 minutes.)
• “You may notice thoughts coming in and out of your mind. Acknowledge them as thoughts – without judgment, just notice that ‘Ah, I have a thought’ and go back to noticing your breath – in and out – effortlessly. (Pause 1-2 minutes)
• “Now, see if you can allow yourself to get in touch with your values. What is important to you about being here? What is the meaning to you about becoming an HIV champion, or a social justice advocator?” (Pause 1 minute)
• “Breathing in – you are aware of the present; breathing out – you feel grounded.” (Pause 10 seconds)
• “Now bring your focus back to this room (pause 10 seconds); to the sounds (pause 10 seconds); to the awareness of sitting in a circle with others in this room (pause 10 seconds) and that each of us are bringing with us our values, while sharing some collective values and goals.” (pause 10 seconds)
• “As in every sphere of your life, you are not on your own in isolation. See if you can get in contact with the part of yourself that is also inherently connected with others – your interdependent self. (Pause 10 seconds) When you feel ready, slowly open your eyes.”

(Facilitator #1 spends 5-10 minutes exploring with participants their experience in doing this exercise, and say, “What was it like for you in doing this exercise?”)

Key Summary Points

Mindfulness practices can be done anytime anywhere because all it takes is to pause, become intentionally aware of the present moment by noticing everything around us and within us without judgement. We can practice mindfulness when we brush our teeth, when we shower, when we walk, when we hug someone we care about, etc.

Source:

Nĥát Hạnh, T. (2008). The miracle of mindfulness: a manual on meditation. Rider.

Handout 1.6.1 – What is Mindfulness

WHAT IS MINDFULNESS1?

“Peace is present right here and now, in ourselves and in everything we do and see. Every breath we take, every step we take, can be filled with peace, joy, and serenity. The question is whether or not we are in touch with it. We need only to be awake, alive in the present moment.”

— Thich Nhat Hanh,

Peace Is Every Step: The Path of Mindfulness in Everyday Life

Mindfulness in Western Countries

• Mindfulness is a practice that has existed across different cultures, especially in Asia, as a spiritual practice (not necessarily religious) for thousands of years.
• In Western societies, mindfulness has become popular since the 1970s when many westerners visited Asia to study mindfulness.
• Mindfulness is now adopted as a psychological intervention to address health challenges and promote health.

Many Definitions Of Mindfulness

• Thich Nhat Hanh2,3,4, (2008): “I define mindfulness as the practice of being fully present and alive, body and mind united. Mindfulness is the energy that helps us to know what is going on in the present moment… Mindfulness brings concentration. When we drink water mindfully, we concentrate on drinking. If we are concentrated, life is deep, and we have more joy and stability. We can drive mindfully, we can cut carrots mindfully, we can shower mindfully. When we do things this way, concentration grows. When concentration grows, we gain insight into our lives.”
• Jon Kabat-Zinn (1994) defines mindfulness as “paying attention in a particular way: on purpose in the present moment, and non-judgmentally” (Book-Wherever You Go There You Are, p. 4). Sources and References

Source:

• Handout adopted from Wong, J. P.(2016). Acceptance and Commitment to Empowerment Workbook. Toronto, ON: Community Alliance for Accessible Treatment.
• Thich Nhat Hanh is a renowned Vietnamese Zen master, poet, and founder of the Engaged Buddhism movement. He was nominated by Martin Luther King, Jr. in 1967 for the Nobel Peace Prize in 1967 for his efforts in ending the Vietnamese War. Quote from his essay: Nhat Hanh, T. (2008).
• The moment is perfect. Lion’s Roar: Buddhist’s Wisdom of Our Time. Available: http://www.lionsroar.com/the-moment-is-perfect/
• NĥátHạnh, T. (2008). The miracle of mindfulness: a manual on meditation, Rider.
• Jon Kabat-Zinn is well known around the world for adopting and integrating Buddhist meditation into health care. He is Professor of Medicine Emeritus and creator of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. Quote from his book: Kabat-Zinn, J. (1994). Wherever you go there you are. New York, NY: Hyerion Books