Mindfulness and Productivity During the Pandemic Covid-19
Dr. Dhirawit Pinyonatthagarn
Shinawatra University, Pathum Thani
dhirapin@gmail.com
Dr. Phisit Kotsupho
Mahachulalongkornrajavidyalaya University, Chiang Mai
phisittha@hotmail.com
Dr.Tipaporn Yesuwan
Mahachulalongkornrajavidyalaya University, Chiang Mai
Abstract
The cultivation of mindfulness has roots in
Buddhism, but most religions include some type of prayer or meditation
technique that helps shift your thoughts away from your usual preoccupations
toward an appreciation of the moment and a larger perspective on life.
Mindfulness improves well-being. Increasing your capacity for mindfulness
supports many attitudes that contribute to a satisfied life. Being mindful
makes it easier to savor the pleasures in life as they occur, helps you become
fully engaged in activities, and creates a greater capacity to deal with
adverse events. By focusing on the here and now, many people who practice
mindfulness find that they are less likely to get caught up in worries about
the future or regrets over the past, are less preoccupied with concerns about
success and self-esteem, and are better able to form deep connections with
others.
Keywords : Mindfulness,
Productivity, the Pandemic
Covid-19
Introduction : The Magic of Mindfulness
In our fast-paced, multitasking world, focusing
on anything for more than a few moments at a time can be challenging. But
learning to focus your attention on the present moment can have benefits that
affect not only your attention span but also your health. That's why a practice
called mindfulness has become a popular meditation technique for everything
from stress reduction to chronic pain management. "It's the mind-body effect
that's getting a lot of press and research, and for good reason. It works, and
there's scientific support behind that," says Harvard Medical School
professor Dr. Herbert Benson, a pioneer and world-renowned expert on the
physiological changes that occur during meditation.
Definition of Mindfulness
The
term mindfulness is an English translation of the Pali word Sati. Pali
was the language of Buddhist psychology for 2,500 years ago, and mindfulness is
the core teaching of this tradition. Sati connotes awareness, attention, and
remembering. (Germer K. Christopher, Siegel D. Ronald and
Fulton R. Paul, Edited. (2013).p.5.
The
Pali word “Sati：is translated as “memory, mindfulness” (Concise Pali-English Dictionary by A.P. Buddhadatta Mahathera).
While the Buddhist Dictionary composed by Nyanatiloka Mahathera had given the
meaning of Sati as the followings : Sati means
memory, recognition，consciousness,
intentness of mind，wakefulness of mind，mindfulness，alertness，lucidity of mind，self-possession，conscience，self-consciousness. (quoted
in https://dictionary.
sutta.org /browse /s/sati, available on 12 September 2020).
In
addition, according to the Pali-Dictionary Vipassana Research Institute, the
word “Sati” denoted to recollection, active state of mind，fixing the
mind strongly upon any subject，attention，attentiveness，thought，reflection consciousness.
In
Buddhist text, the Sati actually is frequently met with in combination with
Sampajañña i.e., “Sati- Sampajañña”. What is Sampajañña?
Sampajañña is translated in English as:
clarity of consciousness, clear comprehension. It is said：Clearly
conscious is he in going and coming，clearly conscious in looking forward and backward，clearly
conscious in bending and stretching his body； clearly conscious in eating，drinking，chewing and
tasting，clearly conscious in discharging excrement and urine； clearly
conscious in walking，standing，sitting，falling asleep and awakening； clearly conscious in speaking and keeping silent.(Buddhist Dictionary by Nyanatiloka Mahathera). On the other hands,in the Pali
Text Society's Pali-English dictionary has given the definition of Sampajañña，as : attention, consideration，discrimination，comprehension，circumspection,(quoted
in https://dictionary.sutta.org /browse
/s/sati, available on 12 September 2020).
Role of Mindfulness
The role of mindfulness is to keep the mind properly grounded in the present moment in a way that will keep it on the path. To make an analogy, Awakening is like a mountain on the horizon, the destination to which you are driving a car. Mindfulness is what remembers to keep attention focused on the road to the mountain, rather than letting it stay focused on glimpses of the mountain or get distracted by other paths leading away from the road. (https://accesstoinsight.org / tipitaka/dn/dn.22.0.
than.html available on 1 August, 2020). In our daily life, if we perform any activity without mindfulness, that done activity will for sure go worst. On the contrary, if it is mindfully performed, it shall be the most successful indeed. As the Buddha said about the role of Mindfulness: “Satimato sada bhaddam satima sukhamedhati
satimato suve seyyo vera na parimuccatiti. Yassa sabbamahorattim ahimsaya rato manomettamso sabbabhutesu verantassa na kenaciti.”(Sut.Sam Sgatha.15/812-13/306.)
“The mindful are always lucky, mindfulness increases pleasantness, Indeed the mindful one is noble. He is not released from anger. If someone’s mind is attached to non-hurting all day and nightHe has loving kindness to all beings, he is not angry on account of”.
Therefore Sati and Sampajañña are simultaneously applied
into our daily activities in the sense of, remembering, attention, awareness
and clarity of consciousness. Corresponding to the above mentioned, Brown and Ryan
had defined awareness and attention under the umbrella as
“Consciousness encompasses both awareness
and attention. A awareness is the background "radar" of
consciousness, continually monitoring the inner and outer environment. One may
be aware of stimuli without them being at the center of attention. Attention is
a process of focusing conscious awareness, providing heightened sensitivity to
a limited range of experience. In actuality, awareness and attention are inter-twhined,
such that attention continually pulls
figures out of the ground of awareness, holding them focally for
varying lengths of time.” (Brown and Ryan (2003).p 822.
Benefits of Mindfulness in Time of Covid-19
As we have mentioned that mindfulness is not only useful thing in ordinary life but in the pandemic situation of the world over Covid -19 virus’s Epidemic, it is the most need in taking care of both physical and mental health. Mindfulness improves physical health. If greater well-being isn’t enough of an incentive, scientists have discovered that mindfulness techniques help improve physical health in a number of ways. Mindfulness can: help relieve stress, treat heart disease, lower blood pressure, reduce chronic pain, improve sleep, and alleviate gastrointestinal difficulties.
Mindfulness improves mental health. In
recent years, psychotherapists have turned to mindfulness meditation as an
important element in the treatment of a number of problems, including: depression,
substance abuse, eating disorders, couples’ conflicts, anxiety disorders, and
obsessive-compulsive disorder.
Mindfulness Techniques
There is more than one way to practice
mindfulness, but the goal of any mindfulness technique is to achieve a state of
alert, focused relaxation by deliberately paying attention to thoughts and
sensations without judgment. This allows the mind to refocus on the present
moment. All mindfulness techniques are a form of meditation.
Types of Mindfulness Meditation
Meditation in Buddhist tradition having known in
Pali word as “Bhana”; a mental development, or “Kammatthana”; a mental exercise can be defined as a set of techniques that are
intended to encourage a heightened state of awareness and focused attention.
Meditation practices can take on many different forms for example: 1. Mindfulness
meditation, 2.Spiritual meditation, 3. Focused meditation, 4. Movement
meditation, 5. Mantra meditation, 6.Transcendental meditation, 7. Progressive
relaxation, 8. Loving-kindness meditation, and 9. Visualization meditation. (https://www.healthline.com /health
/mental-health/types-of-meditation#overview. Retrieved on 1 Sep 20210.)
But, summarily there are two main types (Phra Brommagunaphorn, P.A.Payutto : 2546 [36]).
1. Samatha Bhavana (tranquillity development) or Samatha Kammatthana : the Concentrative
meditation. This is known as calming meditation and Buddhists believe that it
leads to deeper concentration.
2. Vipassana Bhavana(insight development) or Vipassana Kammatthana : the Insight meditation. It allows Buddhists to get rid of cravings and therefore achieve Nibbana; the
cessation of suffering.
The Buddhist Mindfulness Meditations
As mentioned above, mindfulness meditation can be practiced both in Samatha Bhavana; the
Concentrated Meditation and Vipassana Bhavana ; the Insight Meditation. The beneath presentations are the summarily contents of
both techniques.
1. On the Samatha Bhavana; the Concentrated Meditation, there are 10 Devices to concentrate the
mindfulness known as the 10 Anussatis : 10 recollections; constant mindfulness.
They are as:
1) Recollection
of the Buddha; contemplation on the virtues of the Buddha
2) Recollection
of the Dhamma; contemplation on the virtues the Doctrine
3) Recollection of the Sangha; contemplation on the
virtues of the Order
4) Recollection of morality; contemplation on
one’s own morals
5) Recollection on liberality; contemplation on
one’s own liberality
6) Recollection
of deities; contemplation on the virtues which make people become gods as can
be found in oneself
7) Mindfulness of death; contemplation on death
8) Mindfulness occupied with the body;
contemplation on the 32 impure parts of the body
9) Mindfulness on breathing
10) Recollection
of peace; contemplation on the virtue of Nibbana (Phra Brohmgunaphorn(P.A.
Payutto), (2546), 335.
2. On Vipassana Bhavana ; the Insight Meditation. At the beginning of the Mahasatipatthana Sutta, the Buddha tells us the purpose of the Four
Foundations of Mindfulness:
“Monks, this is the direct path for the
purification of beings, for the surmounting of sorrow and lamentation, for the disappearance
of dukkha and discontent, for acquiring the true method, for the realization of
nibbāna, namely, the Four Satipaṭṭhānas.”(Suttanata, D.M. Mahasatipatthana
Sutta, 10/273.1/257)
“Come, monks, Dwell contemplating the body in the
body, ardent, clearly comprehending, unified, with concentrated one-pointed
mind, in order to know the body as it really is. Dwell contemplating feeling in
feelings… in order to know feelings as they really are. Dwell contemplating
mind in mind… in order to know mind as it really is. Dwell contemplating dhamma
in dhammas… in order to know dhammas as they really are.”
There are Four Foundations of Mindfulness
presented in brief as the followings:
1.
Kayanupassana Satipatthana : Mindfulness of the Body
The Practitioners have to focus his mindfulness
of the breath, mindfulness of the four postures: walking, standing, sitting,
and lying down, mindfulness with clear comprehension: of what is beneficial, of
suitability, of the meditator’s domain, of non-delusion. He has to set reflection
on the thirty-two parts of the body, that is the body is not a
solid unified thing, but rather a collection of parts. The nails, teeth, skin,
bones, heart, lungs, and all other parts ; each is actually a small “body” that
is located in the larger entity that we call “the body.” Traditionally, the
human body is divided into thirty-two parts, and we train ourselves to be
mindful of each. Finally they know the
body as it really is.
2. Vedananupassana Satipatthana : contemplation of feeling or sensation.
The Practitioners have to focus his mindfulness in manifested
feelings such as pleasant, painful, and
neither-painful-nor-pleasant feelings. Each type is one feelingin the mental awareness that we call feelings. At
any given moment we are able to notice only one type. Seeing a feeling as an
emotion or sensation rather than as my feeling,
we come to know that feelings are selfless. Recognizing these truths, lastly, they
know feelings as they really are.
3. Cittanupassana Satipatthana : Mindfulness
of Mind
The Practitioners have to Understand the mind as:
greedy or not greedy, hateful or not hateful, deluded or not deluded,
contracted or distracted, not developed or developed, not supreme or supreme,
not concentrated or concentrated, not liberated or liberated. When practitioner
looks at the mind, he is not looking at mere consciousness. The mind alone
cannot exist, only particular states of mind that appear depending on external
or internal conditions. At the end, they come to know “mind as it really is.”
4. Dhammanupassana Satipatthana : Mindfulness of Dhamma
The Practitioners have to be mindful on Dhamma or mental objects. Here dhamma includes many categories of mental
or physical processes. Namely Five Hindrances; Sense desire, ill will, sloth
and torpor, restlessness and worry, doubt. Five Aggregates of Clinging Material
form, feelings, perceptions, mental formations, and consciousness, Six Internal
and six external sense bases, Eye and visible objects, ear and sounds, nose and
smells, tongue and tastes, body and tangible objects, mind and mental objects, Seven
Factors of Awakening Mindfulness, investigation of Dhamma, energy, joy, tranquility,
concentration, and equanimity, Four Noble Truths
Suffering, its origin, its cessation, and the
path that leads to the cessation of suffering
Noble Eightfold Path Right understanding, concept,
speech, action, livelihood, effort, mindfulness, and concentration. Practitioners must be mindful of it as it really is.
Therefore, mindfulness can be cultivated through both
mindfulness meditations, the systematic methods of focusing your attentions.
You can learn to meditate on your own, following instructions in books or on
tape. However, you may benefit from the support of an instructor or group to
answer questions and help you stay motivated. Look for someone using meditation
in a way compatible with your beliefs and goals.
Basic mindfulness meditation
From the summary information of four foundation
of mindfulness meditation given above, anyone can apply these techniques in to
the basic practice. So practitioner
stars to sit quietly and focus on his/her natural breathing or on a word
or “mantra” that he/she repeats silently. He/she allows thoughts to come and go
without judgment and return to focus on his/her breath or mantra. Then, follow in
accordance with the below offered guidance:
Body sensations – Notice subtle body sensations such as an
itch or tingling without judgment and let them pass. Notice each part of your
body in succession from head to toe.
Sensory – Notice sights, sounds, smells, tastes,
and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without
judgment and let them go.
Emotions – Allow emotions to be present without
judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,”
“frustration.” Accept the presence of the emotions without judgment and let
them go.
Urge surfing – Cope with cravings (for addictive
substances or behaviors) and allow them to pass. Notice how your body feels as
the craving enters. Replace the wish for the craving to go away with the
certain knowledge that it will subside.
Productivity During the Pandemic Covid-19
For many of us who are generally productive
academics, we are now finding ourselves trying to work at the same level we
have always done before. But the trouble is that now we are working during a
pandemic. Things are not normal. We are not in our usual routines. We may have
family or roommates at home with us. We also may have pets who want attention.
We hear distressing news daily. Our life has changed completely from the old
normal to the new normal. Likewise, many of us are finding it difficult to
concentrate, to produce, at all, much less at the same rate we were doing
before. However, many of us want or need to do research. We may have a passion
for it. We may have jobs that demand it. We may simply have something we want
to say. Following are a few suggestions for maintaining productivity in a time
of crisis.
Ensure that you’ve Got Life Basics Attended to
You will likely be more successful in achieving
your goals if you first make sure to take care of yourself. Bowen and Watson (2017) recommended that students follow
the SWEET acronym (sleep, water, exercise, eating, and time) for
maintaining life balance, and the same acronym can work well for scholars. We
need to attend to life basics, to sleep, eat, and exercise, in order to
function so that we can then engage more fully in the work process.
Acknowledge the Stress
Most of us have not lived through a pandemic
before, and it is likely that even those who have cannot remember such an
experience as this. Many of us likely have loved ones or friends who have been
sick or have died. Many of us feel the loss of the freedom to see friends or
colleagues or simply to go to a restaurant or library. Many of us have added
responsibilities of childcare or eldercare. Just accept the stressful
situation.
As the famous Nike ad suggests, a big part of
success is just doing it. In order to just do it, we may need to let go of our
usual habits and rituals, such as working at our most productive times or in
our favorite spots. It simply may not be possible to achieve the ideal working
circumstance, and getting something done in a less than ideal situation can be
better than getting nothing done at all. Boice (1994) offered the following advice: Start before you
feel ready. Stop before you feel done.
Try to work in brief but regular sessions. If you
are a writer, this means also trying to write just a little each day, whether a
page or a half a page, or an amount based on time, such as 30 min of
writing. You may be surprised at how quickly it turns into something useful.
Stop when you need to, preferably in the middle of something, whether a sentence,
paragraph, or argument. Doing so will give you a place to pick up for the next
writing session and thus can make it a more productive time.
Have Confidence
Be confident that it is possible to continue to
work even in the face of adversity. Challenge yourself to work, and see what
works best for you. Think of any time you can put into work now as an
investment for the long term, as it will help you not only be a better worker,
but also a more confident and productive one over time.
Conclusion
Some types of meditation primarily involve
concentration—repeating a phrase or focusing on the sensation of breathing,
allowing the parade of thoughts that inevitably arise to come and go.
Concentration meditation techniques, as well as other activities such as tai
chi or yoga, can induce the well-known relaxation response. In addition to
formal meditation, you can also cultivate mindfulness informally by focusing
your attention on your moment-to-moment sensations during everyday activities.
For your productivity during this pandemic
period, however, follow these pieces of advice: Ensure that you have got life basics
attended to, acknowledge the stress, just do it, pace yourself, and have confidence.
References
Bowen, J. A. & Watson, C. E. 2017. Teaching naked techniques. San Francisco, CA: Jossey-Bass.
Buddhadatta Mahathera, A.P., Concise Pali-English Dictionary. Quoted in https://dictionary. sutta.org /browse /s/sati, available on 12 September 2020.
Epstein Ronald.2017. Attending. New York: An Imprint of Simon and Schuster Inc.
Germer K. Christopher, Siegel D. Ronald and Fulton R. Paul, Edited. 2013. Mindfulness and Psychotherapy. New York : The Guilford Press.
Goleman Daniel and Davidson J. Richard. 2017. Altered Traits. New York: An Imprint of Penguin Random House LLC.
7. K. Brown and R. Ryan. 2003.The benefit of
beibg present : Mind fullness and its role in psychological wellbeing. Journal
of Personality and Social Psychology. 84/4.
Suttanata, D.M. Mahasatipatthana Sutta, 10/273.1/257.
https://www.helpguide.org/harvard/benefits-of-mindfulness.htm (Retrieved on 17 September 2020
https://www.health.harvard.edu/staying-healthy/the-magic-of-mindfulness(Retrived on 17 September 2020.
ไม่มีความคิดเห็น:
แสดงความคิดเห็น