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about navigation social address beeston nottingham contact e: [email protected] mobile: 07762 664423 heading text given the way we use our brains in modern life, it is my strong belief that daily mindfulness has become as important as a healthy diet and regular exercise for maintaining good health. reactions to adverse situations, previously essential to our survival, now contribute to significant internal stress which is detrimental to health. our bodies’ reaction to perceived threat has evolved to allow us to fight or run from danger, which is not appropriate in an office situation! mindfulness helps us to develop considered responses rather than automatic reactions to stressful situations, reducing the damaging effects on the body. heading text mindfulness is a simple skill to learn, though requires regular practice. it is a way of being more present, now, reducing our constant thinking about the past or the future, recognising and reducing destructive and repetitive thought patterns and emotional reactions. the brain and subsequently body have more time to rest and we appreciate and enjoy what is happening in front of our noses. heading text mindfulness is central to buddhist practise and has been used for centuries. science is increasingly confirming the benefit of this ancient skill, now taught in a secular manner, which involves learning to be aware of our experience by engaging the senses and focusing the mind. this increases activity in the left pre-frontal cortex of the brain which dampens down threat signals produced by the more primitive amygdala, allowing clearer thinking and improved decision making. reducing constant thinking, planning and worrying also enables us to access the calm space beneath all this mental activity. mark leonard guest blogger people who have undertaken an 8-week course in mindfulness will be familiar with the practice ‘choice less awareness.’ this practice can be challenging, as we move away from ‘concentration practices’ such as mindful breathing, to an open awareness during we which we notice what comes up in our experience rather than choosing a specific focus for our attention. i am grateful for the recent opportunity to discuss the practice ‘choice less awareness’ with mark leonard from the oxford mindfulness centre and spin-off company the mindful exchange ltd. following this discussion, mark kindly wrote an article describing the practice in more detail and you can read it here . in his article, discussing the spacious awareness we sit with in this practice, mark says ‘perhaps this is where we find the refuge of a boundless state of being that is not defined or contained by the ever-changing mindscape of thoughts, emotions and sensations. the more we come to abide in this refuge of boundless being, the more we are free from the ups and downs of the challenges of life. and so, we become more confident and patient with ourselves and more patient and compassionate with others in our lives.’ i have found that when teaching this practice, many people are helped by an additional practice which i call ‘mindfulness of a clear mind.’ people with many causes of pain, including arthritis, migraine and emotional difficulties find these practices provide significant relief from their pain. a participant living with an eating disorder said ‘i wanted to say how helpful i found the mindfulness of a clear mind exercise coming from the perspective of having an eating disorder. the space between meals (which i see as a void) is a time of great anxiety for me because of the long-held fear that the void will fill with overwhelming emotion. i can see how i could use this clear mind work, especially visualizing the vast space, to fill the void and make it a safe place for emotions to enter. it might sound odd filling a void with a vast space, but i think the difference is that the vast space has a real substance to it.’ i hope you enjoy reading mark’s thoughts on this practice, as i have. we both hope that it helps those struggling with the practice, to gain a greater understanding of it. karen neil    dr karen neil mrpharms karen is a wife and mother and a pharmacist with a phd in molecular pharmacology and has been a special lecturer in clinical pharmacology at the university of nottingham medical school. she is co- author of the text book disease management by randall and neil and has written articles relating to her pharmacy practice research interest in the adverse effects of drugs for the journal prescriber. work as a community pharmacist led to an interest in the effect of nutrition and lifestyle on health and disease and subsequently the physical and mental effects of emotional problems and stress. this has led to intensive study over the last decade, including the work of many people researching mental health and the effect of meditation on the brain, such as daniel goleman, jon kabat-zinn, richard davidson, zindel segal, mark williams, john teasdale together with buddhist philosophy from which mindfulness meditation originates. mindfulness is a way of connecting with our experience in an open and non- judgemental way. mindfulness allows us to deal more effectively with stress and live with more ease and balance. while it has its roots in buddhist meditation, mindfulness is now also taught in a secular way that is open to everyone. the courses are run by dr karen neil mrpharms who has practised meditation since 2000 and taught mindfulness courses since 2008 welcome mission statement my aims as a mindfulness teacher: promote mindfulness in a compassionate, accessible and evidence-based manner keep up to date with current research and continue to read and learn about related subjects practise what i teach- i don’t ask people to do anything i think is not possible as part of a busy working and family life continue to learn from other mindfulness teachers through workshops, retreats and supervision provide ongoing opportunities to support practice. enabling awareness for all mindfulmedicine.co.uk story the centre for mindfulness research and practice at bangor university increasing scientific evidence for the benefits of mindfulness, together with years of personal mindfulness practice have inspired karen to train as a teacher of mindfulness-based therapies in accordance with good practice guidance set out by the centre for mindfulness research and practice at bangor university. this includes ongoing training and supervision facts    enabling awareness for all mindfulmedicine.co.uk guest blog mark leonard january 2014 what is choice less awareness? if you’ve ever done a mindfulness course, you’ll have had a go at “choice less awareness”. some people find this practice difficult. perhaps it’s difficult to understand what choice less awareness is or what you’re supposed to do to practice it? perhaps the weather pattern of the mind is like a storm; perhaps it’s a still day in late summer with cotton wool clouds bubbling up in convection currents in the clear blue sky. can you imagine thoughts as clouds passing through your mind? can you imagine the sky as the space of awareness in which thought-clouds play out the weather pattern of the mind? maybe this analogy works but what is the space of awareness and what does the capacity for spacious awareness mean? at first, most people find it frustrating trying to keep the spotlight of attention on the sensations of breath, or sensations in the body, and keep track of where the mind wanders. when they try to just notice where the attention wanders with “choice less awareness” the mind just runs away with itself and people can get easily confused and discouraged. when we think of something, there is an emotional quality to the thought. if we find it hard to follow the instruction to monitor the contents of attention as the mind wanders we are adding fuel to the emotional state and as this happens thinking activity increases. as we get more and more distracted it bec

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