The Gavel Fall 2018

Mindfulness

Practicing mindfulness isn’t easy. This exercise helps promote relaxation and become less reactive when stressed.

By: Presiding Judge John P. Vander Feer

At the court’s annual judges’ business meeting, on October 12, 2018, two doctors spoke about stress and health. They both discussed effective ways to deal with stress, sensory overload, and “mindfulness.” You may have heard of that word recently, and with more frequency. I can tell you that mindfulness is being discussed at a number of judicial educational functions. Let me share with you some of what I have learned about mindfulness. “Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us,” according to Mindful Magazine October 8, 2014. I think in the military this would be called, “situational awareness,” and in sports, being in “the zone.” In the work we do, being mindful is not easy. For many of us, listening to what someone is saying and responding appropriately is one of our primary responsibilities―but it is not easy. For instance, when someone is speaking to us, we receive a new email on our computer, a text on our phone, or a social media alert; we’re overhearing a conversation occurring near us and wondering how a child is going to be picked up from school? Or making sure an elderly parent makes a doctor’s appointment. Are we really listening? Or are we just hearing most of what is being said? If we can listen mindfully, we can respond more appropriately, and not become overwhelmed or overly reactive in conversation. Mindful listening is being completely focused on the person who is speaking, their words, articulation, tone, body language and emotional state. Mindfulness can apply to all aspects of our work and personal life. For example, even while writing this article; it sure alerted me to the fact that I checked my inbox and my phone multiple times before I finished writing it. I think some of my most mindful moments are when I am downhill mountain biking. I have my best rides when I am fully present and aware of where I am and what I am doing. Mindfulness is natural for me during this activity because my brain wants me to live and be injury-free. Mindfulness has been scientifically shown to reduce the effects of stress on mind and body. I know that is true. My wife has asked me a number of times over the years if I am listening to her. When I am mindful and fully present, and listening, my stress level is definitely reduced. So how does one become mindful? Meditation is identified as the primary way to become mindful. Meditation does not necessarily mean putting yourself in a lotus position and repeating “ohmmm” for 20 minutes. It can be as simple as spending 3-4 minutes focusing on your breathing, where you are at physically and not being distracted by everything going on around you. There is a lot of information in the media and on the internet about mindfulness and meditation. If you are interested, you should find out what works best for you.

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