Combining the concepts of biofeedback and feedback loops creates an intriguing metaphor for practicing mindfulness.
What is biofeedback?
Biofeedback became a popular method for managing stress in the 1970s. It combines technology with the body’s natural self-regulation abilities.1 It uses electronic devices to get real-time feedback on physiological processes outside conscious awareness, such as heart rate, muscle tension, and skin temperature.2
For example, a fingertip sensor or fitness tracker watch displays a person's heart rate on a screen. Users can do breath awareness or relaxation exercises and observe their voluntary impact on an involuntary bodily function.
What is a feedback loop?
A feedback loop is a cycle of interaction in which a trigger causes a response, which feeds back into the system.3
The human body utilizes feedback loops to maintain a stable body temperature.
When sensory data signals that the body is getting hot, we sweat to cool down. When the feedback indicates that we're getting too cold, it triggers shivers to get us moving to warm up.
Mindful biofeedback loops
In body-awareness exercises, we focus on experiencing physical sensations fully, rather than measuring them precisely.
We use observable biological sensations to anchor our attention in the present moment.
When we notice that our attention has drifted away from our chosen focus object, we gently work to reconnect with what we intended to observe. Recognizing that our focus has been lured away gives us valuable feedback, allowing us to adjust and refocus.
When we are both the observer and the one being observed, we may mistakenly interpret this feedback as a sign that we are doing the exercise incorrectly when we're doing it perfectly.
When I design exercises, I aim to address this natural reflex because, if left unacknowledged, it can lead to frustration and cause us to abandon the challenge before reaping its benefits.
It’s important to remember that background perceptions will constantly compete for our attention, regardless of the sensation category we are exploring.
When we observe our body sensations mindfully, it’s essential to prepare for sounds and verbal thoughts to demand our attention. By anticipating this inevitability, we can work with it to enhance our focusing power by investigating the bodily impact of distractions, rather than trying to eliminate them.
By embracing this approach, sounds and thoughts can become training partners instead of adversaries. Your nervous system is the only sophisticated tool you need. You're already fully equipped to master the liberating skills necessary to respond more effectively to anything.
Circumstances for learning this attention exercise
feeling a little stressed or anxious
waiting for an appointment or meeting to begin
awake in the middle of the night
Exercise
This attention exercise explores detecting the impact of sounds and thoughts on the body to redirect your attention back to physical sensations gently.
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