Five Facets of a Mindful Person
One early analytical model of what it means to be a mindful person was developed by Ruth Baer PhD at the University of Kentucky. This model is significant in that indicates the most important factors and provides a way to measure mindful traits and how they might correlate to physical and mental outcomes. The analysis yielded five particular facets: acting with awareness, describing, non-reactivity to inner experience, non-judging of inner experience, and observing. Using this template, here are some key touchstones to orient you towards the cultivation of mindfulness on a regular basis.
1. Be aware of what you are doing.
This does not imply it is necessarily easy, pleasant, or interesting to pay attention; simply that you are showing up for the actual experience of living rather than going through the motions. Basic daily tasks can become mini- meditations: brushing your teeth, taking a shower, getting the mail, drinking water.
2. Find new ways to articulate your direct physical and emotional experiences.
We have lots of ways to talk about concepts and things, and often don’t know how to describe what we are sensing and feeling. There is great power in noticing what you notice and speaking from your present moment reality. Try it with simple things: How does a walk make your body feel? How does someone’s smile make you feel? How does it feel to be wrong or right about something? Or, to not know?
3. Recognize that you get stressed, triggered, reactive many times every day.
It may be related to past or future events on your mind; it may be situational or relational; it may be the state of world. Recognize that it is happening and work with the energy right now. These are your patterns and unconsciously influence how you will react and respond. Conscious breathing helps to harness the stress energy and shape the future.
4. Recognize that much of what you perceive is colored by your own judgments.
Judgements are unavoidable and limiting thoughts. It is helpful to remember that thoughts are just things, not fixed realities. They can and should evolve as we grow and learn. Play with catching some of your habitual judgmental thoughts, “Hello judgment!”
5. Awareness of Awareness.
The fifth facet has to do with the distinctly human ability to be aware of the mind itself, referred to as meta-cognition. This is where the formal practice of meditation is uniquely powerful as a way to be aware of sensations, emotions, thoughts, and not so reflexively driven by them. Meditation is linked to the phenomenon of brain integration, where the three levels of brain function coordinate in new ways.
Meditate in some way- it will help you live and lead with dignity.