Mindfulness is
moment to moment, non-judgmental awareness, paying attention to life as
it unfolds. Mindfulness invites us to be aware of our thoughts, feelings
and bodily sensations – without judgment. Rather than categorize an
experience as good or bad, we are encouraged to simply be open to ‘what
is’ and consider accepting things as they are. In time, we learn to be
compassionate toward ourselves – and others – responding to our
experience in a loving and kind way.
Bringing focus and
awareness to everyday events and ordinary activities is a simple way to
begin or nourish a meditation practice. If possible, let go of previous
ideas and opinions about “meditation”. Replace thoughts or concerns
about “getting there†with awareness and acceptance of “being hereâ€.
Take a few moments and deepen the breath, noticing life as it is, in
this moment.
8 Suggestions for Practicing
Daily
Mindfulness mediation does not need to be a
mediation exercise at all but a process you can experience any time.
Enjoy the ease of allowing your life, as it unfolds moment by moment
each day, to be an informal yet sacred meditation. As Tara Brach, author
of Radical Acceptance, suggests: “As best you can, tune in to the
sensations in your body as they arise, linger, and fade away during each
day. Bring a sense of allowing and letting be to those sensations…a
sense of kindness to the sensation and yourself in the midst of it
all.”
Keep in mind the following suggestions and bring an open
mind to what you experience.
1. Experiment with beginning the day
with awareness as you arise in the morning. A good place to start is
cultivation mindfulness of the body – noticing the sensations of getting
out of bed and taking the first few steps of the morning.
2.
Bring awareness to the breath, feeling it move in and out of the body.
Notice times when the breath is short and shallow…can you slow the
breath down a bit?
3. Notice changes in your breathing pattern
throughout the day and into the evening. What can you learn about
yourself by becoming more aware of your breath?
4. Locate when
and where the breath sensations are more vivid and follow these areas of
the body, breath by breath.
5. Cultivate an awareness of the
breath that includes the entire body. Imaging the whole body, breathing
– in and out, continuously.
6. Practice mindful, intuitive eating
throughout the day. Try eating one mindful meal, beginning with
gratitude and being mindful of each bite.
7. When you notice that
the mind has wandered off, remember this is what minds do, so there is
no need to judge.
8. When the mind wanders, without criticism or
opinion, let the wandering be part of your awareness of the moment. With
gentleness, simply escort your awareness back to the breath and to the
sensations of the body.
Repeat these suggestions as many times
as needed throughout the day and evening! Remember: we call this a
mindfulness “practice”.
You can cultivate mindfulness by sitting,
standing, walking, doing mindful movement such as yoga, and eating –also
by awareness during the activities of daily life such as brushing your
teeth, taking a shower, working out, cooking, picking up the children
and taking out the garbage. The real meditation is your life and how you
inhabit your experiences moment by moment. Bringing an open-hearted,
spacious and accepting awareness to all encounters of daily living is
the rich soil from which compassion, kindness, patience and love can
take root and flourish, creating a life of authenticity, equanimity and
joy.
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