Reader Comments


by regina fancy (2020-02-22)

You are probably familiar with the 4 stages Individualogist Review of learning in the model of conscious competence namely: unconscious incompetence -> conscious incompetence -> conscious competence -> unconscious competence (or "auto-pilot")?Moving through the 4 stages of learning how to practise mindfulness takes time, effort and application and is no different to learning any other new skill.Getting the hang of the basics of any new skill takes approximately 3 weeks or so of continuous conscious effort at which point the new skill becomes a habit.You are also probably familiar with the "10,000-Hour Rule", based on a study by Dr. K. Anders Ericsson that indicates that great achievement in any activity requires approximately 10,000 hours of practise. This is all that separates zen-masters and great spiritual practitioners in any tradition from the rest of us. They have done more of it for considerably longer than we have!The best way to start the process of learning how to practise mindfulness is to undertake a sitting meditation every day for approximately 30 minutes. Or maybe 2 sessions of 15 minutes.Sit in silence and somewhere where you won't be interrupted. Turn your mobile phone off.Just sit comfortably in an upright position take several slow deep breaths and focus on your breathing in and your breathing out. Then just pay attention to your thoughts. Don't engage with them. Don't analyse them. Just observe them. If you feel yourself getting drawn into your thoughts, gently bring your attention back to your breath and focus on your in breath and your out breath for a few breaths and return to just watching your thoughts.

ISSN: 2338-8005