Mindfulness- A New Idea?

 In a mental health class I took with one of my grandchildren several years ago, Mindfulness was described as the practice of being fully present in the moment, paying attention to your thoughts, feelings, and sensations without judgment.  It was a state of active/inactive attention to the present, without regard to the future or the past.  Mindfulness was the ability to be fully present, aware of where you are, what you are doing, while not being overly reactive or overwhelmed by what is going on around you.  

The reason for learning this as a skill, in this particular class, was the idea Mindfulness helps improve mental well-being, and enhances focus and self-awareness.  The goal of practicing mindfulness as taught, was to reduce depression and anxiety symptoms and increase a feeling of self-control and well-being. 

I am not sure when the term "Mindfulness" came about.  My first reaction in hearing the term was wonder.  Was this a new skill?  A new idea? An idea of coping with life I hadn't learned before?  The answer, for me, was a resounding "No."  It was just a different way of looking at or describing what many people describe as a way to slow down, reduce stress or cope with pressures of everyday life. Enjoying the moment was something I did without consciously thinking about it or analyzing what I was doing or why.  Some days I did it often, other days perhaps only one or twice.  It wasn't something I planned in advance or scheduled into my day.  Enjoying the moment happened when moments might be seen as less than ideal.  It happened when I felt like crying because I felt overwhelmed with 5 children all demanding attention at the same time- a toddler pulling on my leg, siblings fighting, a baby crying and another calling "Mama" and another asking for help to tie a shoe.  In that moment I would stop, take a deep breath.  Perhaps say a quick prayer for patience and express gratitude for being a mother and for each child.  I might focus on the smell of a flower in a vase nearby, the sounds of innocence, the feel of a small hand, the belief of each child that I could solve their particular problem or look at a favored toy on the floor that represented love.  It only took a moment or two, yet I could then face the chaos with a laugh or a sigh, knowing that I could handle it all and I was OK.  

It doesn't matter what you call it - a skill, a tool, a coping mechanism, a trick.  It doesn't matter whether you call it mindfulness, stop & go, time out or enjoying the moment.  What does matter is that you do it as you feel the need.  In a moment experience something relaxing, calming, peaceful.  Savor a taste, enjoy a smell, listen to a sound, see something of worth, feel something of value or bless yourself with a form of self-love like a deep breath and relaxation. Find what works for you in the moment and know that whatever you choose to experience in the moment is exactly perfect for you.  

I love you and wish you well this day. 

Four Levels of Motivation

 

Motivation is the internal state that propels individuals to engage in goal-directed behavior. It is often understood as a force that explains why people or animals initiate, continue, or terminate a certain behavior at a particular time. 

In a training I attended, we were taught that there are 4 distinct levels of motivation which most people experience.  The two basic levels are Internal and External, with each of these levels containing two sub-levels of awareness.  

External levels of motivation are so-called because they are centered in external gratification, getting approval, acceptance or fitting in within a relationship or society.   

• The first of these is Consequence - This is the level a child begins at.  They do things because they are told, or because there is a perceived or real reward or consequence involved.  
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  The second of these is Social - One is motivated by what is expected.  A person may do something because they need to, it has be accomplished or done, with or without a reward or consequence.  This involves doing something just because it should be done in order to be accepted by society, someone in a relationship or an authority figure (parent, teacher, friends) 

Internal level of motivation are so-called because they are centered in internal gratification. This level is more personal and fulfilling.  

• The third level is Agent -  On this level people are motivated by a feeling of freedom in choosing.  They are motivated to accomplish or act because they want to do it.  Engaging in a new habit, setting a goal, reading or learning something new are all examples of this level of motivation.  There is a personal satisfaction, irregardless of outside opinion or validation.  
• The fourth level is Charity - On this level a person is motivated by love.  they do things because they love to do it.  They choose to do things which will make a difference, either to themselves or for others.  This level involves thinking and doing for others because it just feels good.  Any reward is internal - an inner feeling of accomplishment or love. 

Four types of Motivation

 

 image from IDEYL.com

 Last evening, as I was browsing the internet, I came across something which really resonated with me.  The original article that caught my attentions was about why one person may be elected over another person.  It talked about opposite types of motivation thinking which the writer felt was dividing the country.   What interested me were the terms extrinsic and intrinsic.   As I read, I had a personal A-Ha moment regarding how I am blocking myself when I sit down to write,  

After reading this particular piece, I thought about what I had felt as the author of the article discussed the two terms.  As a result I decided to look for another article on those terms.   Happily, I was led to another article which stated that intrinsic and extrinsic motivation were only two of four kinds of motivation. (Intrinsic, Extrinsic, Identified and Introjected)  With your permission, I would like to share just a few ideas about these ideas which I learned, or rather stuck with me as interesting.  

Intrinsic Motivation is driven by personal satisfaction.  Intrinsically motivated people feel compelled to pursue goals for its own sake, out of interest or enjoyment. For example, journaling, or pursuing a new hobby.  Singing or dancing, just because you enjoy it might fall into this area.  

Extrinsic Motivation is driven by external rewards or punishments. Extrinsically motivated people often pursue a goal because it will benefit them in some way, such as money or praise.  For example, if you want to lose weight because you think it will make you look good or appear healthier. A desire for praise is common, as is a fear, such as loss of love, work or resources. 

Identified Motivation is driven by outside sources, rewards or punishment.  Identified motivation is sometimes seen when a person desires to be like someone else, particularly someone they may admire, appears to have more, or is perceived as cool or important to others.  Identified motivation can sometimes be driven by fears, such as a fear of failure or not being seen as of worth as themselves. 

Introjected Motivation is driven by one's values and beliefs. This type of motivation occurs when one believes they have skills or abilities which can be used productively.   It involves pursuing a goal because of a desire for personal growth or social contribution.  This type of motivation may prompt one to seek out some additional training, or reach out to a friend or neighbor in service. 

I encourage you to take a few minutes and think about what type of motivation has been at the center of your most recent actions or decisions.  Are your enjoying life, or chasing someone else's dream life?  For myself, I realized, I am my best when I am intrinsically motivated or choosing into introjected motivation.  However, I will continue to admire and listen, with respect to many men and women I know whom are motivated in other ways (Extrinsic, Identified).  There is a place for all of us.   The only right or wrong is what we choose personally.