MY EXPERIENCE WITH THE MINDFULNESS TRAINING
MINDFULNESS IN PSYCHOTHERAPY, PSY545
Vyučující: PhDr. Roman Hytych, Ph.D. Datum odevzdání:
Fakulta sociálních studií MU,
My experience with the mindfulness training
To begin with, I need to write that despite the demands I am grateful for my decision to
subscribe into this course because it helped me to change my approach to everyday life.
Expectations, goals, commitment
At the beginning of the semester, I did not have any expectations about mindfulness.
To be honest, I did not even know what exactly the mindfulness is and what it can bring to
somebody’s life. I was satisfied with the thought it could be beneficial just because of creating
time only for myself as I imagine training of mindfulness more like relaxation technique
falling into the category with imagination or autogenous training. I really liked the first lesson
with the technique of anchoring in the body and five senses and then expected similar
techniques in following lessons. This was not fulfilled and conversely, 30 minutes of doing
practically nothing was scary to me for the first time.
I did not know how I can use the skills in everyday life. I practiced at home and tried
to find something positive on it. Time to time it was pleasant but now I realize, it was more
about searching some positive aspects and about trying to convince myself I really like it.
This approach was present maybe three weeks. Then I looked more information up and
realized the meaning of the word “mindfulness”. I started realizing how it can help me to
better life and what I can do mindfully (i.e., almost everything). I liked this idea very much
and it was the key while because it changed my approach. I started being more motivated in
meditation training as I saw its sense and realized it can lead to better application.
My personal goal was modified several times and was more sophisticated with
growing ideas how the mindfulness can be useful. The original goal was very simple – just to
find time for myself and to find a technique how to calm down during the stress. After
realizing the applicative potentiality (3rd
week), I expended it to be more aware of the body
signals, be able to name them and therefore maybe recognize what they could mean,
especially during the stressful time; and to find the self-calming technique. Although I did not
write it down, implicitly I felt the goal shifted into more abstract dimension finally – I
meditated to be better in application of the learned skills, to apply them more naturally
without the need to think about it.
My commitment was to meditate 30 minutes 5 times a week for the period of twelve
weeks. Although I changed my mind a little during the course of the weeks (inclining more to
daily life mindfulness than to meditating), I kept my commitment and managed to fulfill it.
Moreover, it was not only about keeping the commitment but I was also curious what impacts
it will have. Also Frýba (1995) argues, the expectations of the progress is one of the strongest
motivation in continuation with meditation.
Komentář [R1]: So, I am also satisfied.

Komentář [R2]: Do you understand,
why it made you scary?
Komentář [R3]: Could you use this sort
of experience for your future profession?
Komentář [R4]: That is great! I
understand it as a part of training, to be
anchored in reality of your wishes and
needs and I can see clearly, how it can be
applied in various fields of psychology. Do
you agree?
Komentář [R5]: I agree.
Processes of the meditations
I made a habit from the meditating in the evening because almost everything had been
closed. Therefore, I was freer and without a big thinking of obligations.
Regarding to position, unfortunately I was not able to sit straight and needed to lean.
However, it did not influence my vigilance as I was never falling asleep. I needed to be in a
quiet room because it is more difficult for me to deal with the sounds from surrounding than
from my mind because I cannot do anything with them. Also, I often needed to calm down
first. It did it by anchoring in body with five senses.
Usually I focused on “breath in” in the nostrils as it was more noticeable than
abdomen. Few times (when I was too distracted) I tried it also with lungs as breathing is most
noticeable in this place. The first days it was very difficult to stay with the meditation object
for such a long time and to go back to it after any disruption. Then I experimented a little
during meditation and found my own techniques helping me to stay at the place of the breath
and settle the mind.
The first technique is an experimenting with the “inner view and distances” from
which I observed the breath: “When I have some thoughts, or feel distraction, I go with my
inner sight closer to the breath” (2nd
week). Also, when some pain or feeling emerged in the
body, it was helpful to stay detached by changing the distance to the pain. Typically, when
something hurts, it is considered as one’s own matter in the concrete part of body. However,
while observing it several times from the different distances, it seems to be an object which is
separated from the body. Then it is much easier to deal with the pain. Nevertheless, it does not
work every time, and it can be even worse with the bigger pain.
Another technique is the imagination of the air – I imagined the air flow as I could feel
it in the nasopharynx. It helped me to be more connected with the breath as the “visualisation
of the air” is a supporting element next to the feeling of the air.
What was very interesting and key thing for me is trying not to hear and see anything
in the mind. Siegel, Germer and Olendzki (2009) argue, the clearing the mind is not the goal
of the mindfulness meditation and rather than this it is a goal for the formal meditations.
However, it was very helpful for me in two cases. First, when I started being lost in my
thoughts because of the presence of many obligations – it helped me to stop myself, name the
chain of the associations and clear my mind to go back to the breath. Second, with growing
number of weeks, the while of clear mind and no overwhelming was the thing I looked
forward to: “It is a great feeling because I have nothing in my mind, like having vacuum
inside my head and feel lightness” (5th
week).
Next thing emerged during the training, was the issue of time. I found out that
knowing the time helps me to concentrate better. I was very often distracted by the thought
what time had left. It was very difficult to get rid of it until I looked at the clock. Therefore, it
was helpful to make a record with quiet sounds after 10 minutes. I need to have information
about the time in order to the better distribution of energy. I realize, it relates also to my other
activities, for example in sport, because when I know I will do something next 5 minutes, I
am able to distribute the energy and am not frustrated.
Another thing relating to the process of meditation is a naming of the thoughts or other
disruptions. Usually naming helped me to grasp the situation or feeling and then it was clearer
Komentář [R6]: I liked the way, how
you structured your text.
Komentář [R7]: Good.
Komentář [R8]: Great, the creativity is
needed 
Komentář [R9]: Yes, building up
detachment is a process. For this aspect an
chapter from Varela’s work on
epistemology and phenomenology can be
inspiring.
Komentář [R10]: I agree with you; 1. It
is important to not get lost in thinking; 2.
To enjoy simplicity of the process of
breathing. Both aspect are helping to
mindfulness cultivation.
for observation. It works in the real world too when I am confused with something. Moreover,
the process of concrete naming (not just saying “disruption” because “…the same thought
comes back again till concrete naming” (9th
week)) usually closes the thoughts and let it go.
“During the naming I imagine wrapping the thought into a bubble and let it go away. Then I
look at it like it is not mine” (5th
week). In this case it was easier to observe the thought
without getting lost.
Benefits
My original goal to find time for myself was fulfilled and I value this. Mindfulness
training helped me to calm down and to have a break after a chaotic day. It prevents from
overwhelming and because I meditated in the evening, it also helped me to fall asleep then: “I
think I would not fall asleep early without calming down with this relaxation time” (1st
week).
Now, I am also able to observe the things without judging in the real world. It is very
liberating and gives me the opportunity to look at the things from a different point of view
which can uncover a hidden reality. It brings a bigger acceptance too which is – according to
Germer (2005) – one of the components of the mindfulness. I think, I am better now in
observation, and as Treadway and Lazar (2009) assume, my attention and concentration are
better too because of better self-regulation. Also, I can better find the words for my emotions
and feeling after many naming.
Additionally, I mindfully enjoy everyday matters now which I usually did
automatically. Olendzki (2005) described the model of the conception of experience where a
consciousness stands in the middle. However, according to my experience, being conscious is
not enough for the quality experience. Automatic behaviour can be conscious too and it is not
as enjoyable as the things done mindfully. Mindfulness is a quality of consciousness (Brown,
Ryan, & Creswell, 2007) and therefore cultivating of mindfulness changes the experiencing
which is supported by my own experience.
The biggest benefit of the meditating is the application of the acquired skills. As
Brown and Ryan (2003) suggest, mindfulness helps me in self-regulation behaviour and
brings positive feelings during the day.
Application in everyday life: There are many areas where I applied the skills. First, I
can mention the mindful eating which leads me to enjoy the meals and not to overeat. I enjoy
also listening to music more while decomposing the single tones and instruments. In sport I
achieved better results because I focus just on the breath like in the meditation training.
Very useful is an observation of the signals from the body – I realize now the tension
for example during the driving or before exams which makes me more nervous, and then can
relax it. I use signals from body also during the decision making – what feelings emerge with
single option?
I used mindfulness in communication with people, for example during the argument. It
is possible to stop myself and realize the problem or what I want. Mindfulness leads me to a
bigger empathy because I focus on the person and let the thoughts go. But sometimes I need
to concentrate on it. In interpersonal relationship, I realize often the feelings to the other.
Komentář [R11]: Nice tool
Komentář [R12]: Sometimes I use it
with clients, not to learn them meditate,
but how to use anchoring in the body for
falling asleep.
Komentář [R13]: I tis good for a
psychologist, congratulations. I am
rejoicing, that you have attained so many
benefits.
I am curious, if you also find some limits.
Komentář [R14]: Grate, I am happy,
that you are able to implement
mindfulness into so many areas of your life.
Regarding to education, mindfulness helped me to stop procrastinating (selfregulation)
while realizing the automaticity of the useless action. At the beginning, I stop
myself, which Gerner (2005) considers as the first step to awareness. As he supposes, then I
start to observe the problem and return to the previous action (i.e., continue in work). It works
also during the stress (I can stop myself) and therefore another of my goals is achieved.
Very good application is to stay distant from something – pain, problem, decision –
because it offers a better overlook to the problem due to being uninvolved. As Siegel, Germer
and Olendzki (2009) said, we should not escape the pain but just learn how to deal with it. I
did not believe it but now I do.
Limits:
There are also some limits. Mostly they relate to the meditation training. The biggest
problem is its demands on time and energy. Time to time I had a busy day and I was either
tired or have no extra time and my “obligation” that I should meditate stressed me sometimes.
Although sometimes it was a pleasant break, other days I needed to force myself to meditate
and it has a negative impact on the quality of the training.
It relates to the length of the training. I wanted to keep the commitment but in reality,
15 minutes would be enough for me. Usually the second half of the training I was lost and
have no energy to concentrate more. Conversely, when I decided to shorten it, I enjoy the
whole meditation more.
Siegel Germer and Olendzki (2009) described the formal meditation which is different
from the mindfulness meditation. Our training was a little bit like the formal one. It was
sometimes difficult to stay mostly with the meditation object, because it was too monotonous.
Maybe if the bigger focus was on the observation and the meditation object was here only for
the case of need for anchoring, it would be less demanding but still mindful.
School psychology
I found some principles which could work while working with the children at school.
First one is the motivation and the flow. When I had a pleasant feeling, I wanted to continue
and tried to do it again. Similarly, with bigger involvement I enjoyed the meditation much
more. These are the things which can help the children to be better at school. They need to
find something positive and be kept involving.
Training the mindfulness with the children is difficult. Take for example problematics
of a big group where some ADHD children are present, of a small motivation or even parental
disagreement. However, there are some techniques which could help children to train
mindfulness. Goodman (2005) suggest mindful eating or stopping the children and asking
them to describe what they are doing and thinking of at that moment. We can also train the
observation with them via games to be more aware of things, and use all the senses in
observation. The children can have a homework about reviewing a day which is like our
research diaries.
Komentář [R15]: Great, I am happy,
that there are still three more meaningful
chapters.
Komentář [R16]: Thank you for a part
of feedback. I have expected elaboration of
limits according to application in specific
context, but I am aware, that I should
elaborate my expectation in syllabus 
Because the children lack the objective perspective, it is very useful to let them have
distance from their emotions by personifying them, consider them like visitors which will go
away once (Goodman, & Greenland, 2009). This is very similar to my dealing with the pain
and I can say it works.
It can be also very helpful to work on mindfulness with the teachers. For example,
after complaining about a pupil we can stop her, ask her to observe her feeling, look at the
case from a different perspective (i.e., distance) and then work with it. This is mindful
approach.
My further direction
For now, I am satisfied with the extent to which I have achieved the goals set 3 months
ago. I am able to apply skills acquired during the twelve-week training and enjoy it in my live.
Although I know, these skills could be improved further, I am satisfied with this level of
mindfulness in my daily life.
Time to time I meditate but it is not regularly now. I understand the mindfulness of
breathing can be a good tool for training mindfulness, and that regular training and meditating
helps to improve perception (Full, Walach, & Trautwein, 2012) which is very useful and
important for mindful living. On the other hand, I found out I prefer training mindfulness in
the daily activities and it makes sense to me. The twelve weeks helped me to find the way
how I can do it. I still believe it is possible to train mindfulness during the everyday living just
by application of the skills and without the need of further regular meditation for now.
Till now, I have acquired some skills which are important for applications. Maybe I
will find out that my mindfulness in the everyday life declines, and in that case, I am opened
to start with the regular meditation again because it is worth it.
Komentář [R17]: I appreciate, that you
gave three paragraphs to possibilities of
application in your future profession.
Komentář [R18]: Test your decision by
reality and you will see 
I am happy, that you read so many texts
about mindfulness
It is quite difficult for me to evaluate your
essay in grades, but I decide there will be
an exam, so, for me it is A.
Thank you for sharing
Roman
Would you mind if I will use your text as an
example for the future students?
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Brown, K. W., Ryan, R. M., & Creswell, J. D. (2007). Mindfulness: Theoretical foundations
and evidence for its salutary effects. Psychological inquiry, 18(4), 211-237. Retrieved
from: http://www.jstor.org
Frýba, M. (1995). The practice of happiness: exercises and techniques for developing
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