Non solo perché il presente è l'unico tempo che abbiamo a disposizione ed essere mindful significa saper stare nel qui e ora, ma anche perché NOW è un interessante acronimo che ci ricorda 3 importanti cose che possiamo fare con la nostra esperienza presente: Noticing, Opening, Welcoming (fonte MindWork) .
"N is for “Noticing”
The activity of noticing is the most important aspect of any mindfulness practice. Without noticing, without intentionally paying attention to what is happening in our immediate experience, there is no mindfulness at all. The act of noticing has the quality of precision and clarity, and is connected to clearly knowing where our attention is and what thoughts, emotions or physical sensations are present in our awareness. When you’re facing a stressful situation at work, for example, you can remind yourself to notice what is really going on inside you. We could compare this step to an unexpected guest knocking on the door. What do you notice about your reactions?
O is for “Opening”
Opening follows Noticing. It is the activity of purposefully keeping ourselves open to the unfolding experience of every moment, even when it feels challenging or painful. Opening is the opposite of aversion. It allows us to explore with curiosity the details of our stress reaction, for example, the impulse to say something hurtful to a colleague who irritates us, or the tendency to browse the internet mindlessly. Opening is counter-intuitive. Our habitual response is often about closing down and hiding away from that which feels uncomfortable. This is an understandable reaction, but it has dire consequences. As we disconnect ourselves from our immediate experience, our automatic knee-jerk reactions take over and we often end up more stressed. We could compare it with opening the door and observing the unexpected visitor in great detail.
W is for “Welcoming”
Welcoming is the proactive decision to turn towards any feelings or thoughts that come up when facing a challenging situation. The ability to take this step comes from our understanding that fighting or rejecting our experience will only make it worse. When we accept whatever we are feeling or thinking, and make a step towards it, we are expressing our willingness to be present with all that is here, even if it’s unpleasant or difficult. Letting go of struggle in this way releases a huge amount of energy, which in turn, often leads to an insight or a skilful action. This step is equivalent to welcoming the unexpected guest into your home and making her a cup of tea."
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