Ko nehamo presojati druge in sebe, se naše srce začne odpirati.

(Swami Dhyan Giten)

Čuječnost gojimo, kadar skušamo doživeti svojo trenutno izkušnjo brez presojanja in obsojanja. To pomeni, da moramo najprej ozavestiti našo navado, da kategoriziramo in vrednotimo svoje izkušnje, nato pa stopiti korak nazaj in poskusiti delovati v nasprotju s to navado.

Videti sedanji trenutek brez presojanja

Naše razmišljanje obarva vsa naša doživetja, bolj pogosto kot ne pa naše misli niso popolnoma točne. Običajno so zgolj lastna mnenja brez prave osnove, so odzivi in predsodki, zasnovani na omejenem vedenju in pod vplivom našega preteklega pogojevanja. Ne glede na vse, če jih ne prepoznamo kot taka in jih ne poimenujemo, nam lahko naše razmišljanje prepreči jasno videti sedanji trenutek. Ujamemo se v mišljenje, da vemo, kaj vidimo in občutimo, in potem preslikavamo svoje presoje na vse, kar se razlikuje le za las. Že poznavanje tega globoko vsajenega vzorca in spremljanje, ko se pojavi, nas lahko popelje k bolj nepresojajočemu sprejemanju.

(Jon Kabat-Zinn: Kamorkoli greš, si že tam)

Poskusite

Bodite pozorni na poslušanje in govorjenje. Skušajte poslušati, ne da bi se morali strinjati s povedanim ali ne, ne da bi vam moralo biti nekaj všeč ali ne, ali ne da bi načrtovali, kaj boste rekli, ko boste na vrsti, da spregovorite.

Zavedajte se svoje težnje po tem, da bi pogovor presojali, ocenjevali ali kakorkoli kategorizirali, in delujte v nasprotju z njo. Opazujte izkušnjo poslušanja, pri kateri povedanega in govorca ne presojate, temveč zgolj sprejemate prejete informacije. Bodite pozorni na vse vidike doživljanja: svojo telesno držo in občutke, svoje misli in čustva, svoje verbalno in neverbalno odzivanje na govorca.

Ko spregovorite, bodite pozorni na to, kako sporočate, kar želite sporočiti.

Mindfulness is non-judging

When we stop judging others and ourselves, our heart begins to open.

(Swami Dhyan Giten)

We cultivate mindfulness, when we try to seize our momentary experience without judgement. First, we have to become aware of the habit of our mind to categorize and generate judgements about our experience. Then we should take a step back and try to act contrary to this habit.

See the present moment without judgement

While our thinking colors all our experience, more often than not our thoughts tend to be less than completely accurate. Usually they are merely uninformed private opinions, reactions and prejudices based on limited knowledge and influenced primarily by our past conditioning. All the same, when not recognized as such and named, our thinking can prevent us from seeing clearly in the present moment. We get caught up in thinking we know what we are seeing and feeling, and in projecting our judgments out onto everything we see off a hairline trigger. Just being familiar with this deeply entrenched pattern and watching it as it happens can lead to greater non-judgmental receptivity and acceptance.

(Jon Kabat-Zinn: Wherever You Go There You Are)

Try it

Pay attention to listening and talking. Try to listen without having to agree or disagree, like or dislike, or plan what you will say when it is your turn to speak.

Be aware of your tendency to judge, evaluate or otherwise categorize the conversation, and act contrary to it. Observe the listening experience, in which you don’t judge what was said or the speaker, but only accept the information received. Be aware of all aspects of the experience: your posture and sensations, your thoughts and feelings, your verbal and non-verbal responses to the speaker.

When you speak, be aware of how you communicate what you want to communicate.

Zapis je del pobude Spoznajmo čuječnost, ki je bil tema Tedna ozaveščanja o duševnem zdravju, ki je potekal od 11. do 17. maja 2015. Čuječnost na centru izvajamo v okviru Programa NARA.