Alertness

Anyone who explores mindfulness soon discovers that although the theory is relatively straightforward, a bit like learning to play the piano, mastering the practice is not easy. Apart from attention, one of the key ingredients is the level of alertness we bring to our practice. So, if we’re meditating on our breath and feeling a bit drowsy, we’re much more likely to drift off in thought, away from the intention of the exercise, or even fall asleep.

When our awareness and energy drop, part of our brain, called the default mode network, notices that not much is going on and takes over by providing unintentional, automatic thoughts, like a running commentary, or narrative at the edge of awareness. Like a radio or smart speaker chattering away in the background, our mind is wandering and we’re only half aware. Research shows that our minds wander away from the current task around 48% of the time, which is half of our waking lives. Of course, mind-wandering can be useful; we may be in the shower when the solution to a complex problem we’ve been struggling with, or a creative idea pops into our heads.

But there’s a downside to this unintentional thinking, which is that automatic thoughts tend to be negative. Typically, these will be negative automatic thoughts that are judging, self-critical, and limiting. So being able to notice when our mind wanders is an important skill. A useful tip is to ask yourself, “Where is my attention now?” and see what you discover.

One of the fundamental steps in practising mindfulness is to notice when our attention wanders away from what we were doing. This is most obvious when we are following the flowing sensations of our breath with our attention. One moment we’re completely with each subtle change in the body of every in-breath and out-breath, the next we’re rehearsing a conversation that we plan to have later in the day. We go from one thought to another until we remember that we intended to focus on our breath. The next step is to acknowledge where our attention went, then gently return our attention to the breath. One challenge is that the transition from following the breath to being off in thought is so fast that we barely notice. Another is that our attention wandered because our level of awareness dropped. In other words, we were not alert at the time. The word “alert” comes from the Italian “all’erta” meaning on the watch, or on the lookout. Mindful alertness is the level of intention in our attention, our wakefulness, and watchfulness, so, our level of alertness is an important inner resource. [private]

One way of describing a mindful state is that it’s calm and alert. Although this sounds like an oxymoron, what it means is that agitation and restless movement is relatively settled and that we’re attentive, engaged and ready to respond to changes in our environment. If it helps, imagine an experienced motorcyclist, who is calm and relaxed, but at the same time completely alert to hazards from the road and other drivers. Interestingly, motorcyclists often say that they enjoy riding because they’re so in the moment with their experience.

There are many benefits to cultivating mindfulness, including improving our performance, and well-being and reducing anxiety, stress, and low mood. Being aware of your level of alertness and boosting it when you need to, can make a real difference in enjoying these benefits.

Suggested weekly practice

Check in with yourself during the day to notice your level of alertness. If it’s low, take a few fuller in-breaths to bring energy into your body. If this is not making a difference go somewhere where you can move around and exercise a little to get your body moving and energy flowing. For instance, take the stairs rather than the lift.
Notice what makes you less alert, and when. You could try keeping a brief journal on your level of alertness to discover patterns. Do you need more sleep? A bit more exercise? Maybe more fresh fruit and vegetables, or lighter lunches? See what works for you.
Get into the habit of asking, “Where is my attention now?” to gain insights, while also bringing yourself back to an alert and aware state.

Guidance
Find somewhere undisturbed and sit in a comfortable, dignified and upright posture, where you can remain alert and aware.
There are two guided practices for this session. You can close your eyes, or lower your gaze while the meditations play.

Play the first settling practice, then read through the session content, which you can print off if that helps.
Then play the second practice to explore alertness.

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