CONFESSION: I do not spend time every single day in quiet room with a perfect meditation pose and a lit candle. I do not have a go-to mantra. Although I consider myself an always-learning-meditator, I don't fit neatly inside the box of what some people consider to be 'meditation.' Test yourself:
Mindfulness. Meditation. When you hear these buzz words, what comes to mind? You may envision something similar to the photo above: A specific meditation stance, possibly with a mantra, probably from a Buddhist perspective, that opens the door to mind expansion beyond the realms of our small imaginations. I'm here to challenge that... Meditation and mindfulness are skills that anyone can do in almost any kind of way, with unlimited possibilities. And I think a good way to approach meditation is through MINDFULNESS.
WHAT IS MINDFULNESS?
Mindfulness is a skill that you can practice while not even "meditating." It can literally change the way you view the world. You may have heard about it on NPR or ABC, and whether you're familiar with the term or it's brand new to you, one thing is clear: mindfulness is a hot topic right now. There are very good reasons as to why. I won't go into the abundance of research on the health benefits of mindfulness here (take a look at this, this & this) but I will explain the practice of mindfulness.
Present Moment...
Mindfulness is about creating more awareness of the present moment while letting go of judgments, rather than getting entangled in the ups and downs of life. It's about slowing things down to get to know yourself, others and the world in a deeper, more meaningful way. We often live life on autopilot, zipping around to our next responsibility and doing it all over again the next day. Sure, it would be nice to drop it all and move to Hawaii, but that's most likely not going to happen (and our problems would still find us, even there), so we have to figure out how to live well, HERE and NOW.
Tap in...
There's an easy way to understand mindfulness...think of a time where you were consumed in an activity you enjoy (e.g., art, music, sports, another hobby, watching a child, etc.). During this activity, it's likely that you lost sense of time, were intensely aware of the present moment, and experienced a sense of restorative energy. Some might call this being in a state of "flow" but what you are also experiencing is a naturally-driven mindfulness. Now the challenge is this: How can you create that same feeling while doing something you don't enjoy? How can you take it to the moments where you are overburdened at work, to waiting in a line when you don't have time, to dealing with someone difficult or to moments of boredom???
Train Your Brain...
Our brains are hard-wired to spend time 1) regretting the past & 2) worrying about the future. The act of being in the present moment and not regretting or worrying goes against our very nature (read more in my blog about the amygdala response) and that's why we so much enjoy activities that force us to be in the moment (e.g., hobbies, sports, social time). It feels good, and is hard to re-create ourselves. However, we can do it if we attempt to re-train our brain by slowing down and practicing the mindful approach to life. When we're mindful, we awaken to experience (good AND bad) with a new point of view. Mindfulness increases our capacity for feeling fulfilled, experiencing gratitude, compassion, and more. This new perspective changes the way we feel, which changes the way we behave, which changes how others behave toward us, which further changes our perspective, and so on and so on.
So, how do you begin to do this? Start with your breath. Then you can focus on sound. You might scan your body to notice all present sensations that come and go. You may even begin to create distance between yourself and your thoughts/emotions, just observing them (this takes more work & practice). Whatever you choose to do, take time and space to slow down, anchor yourself in the moment, and challenge yourself to stay there.
What I Do...
I work hard to make mindfulness a part of my daily life. How? While driving, I try to notice the trees. While walking, I try to notice what's in the sky and how my feet feel each time they land firmly on the ground. While doing work, I often take breaks to check in on my stress level and body tension, listen to the noises around me and practice deep breathing to let go of judgment. While I'm eating my macaroni-and-cheese, I really try to take it slow to savor every single dollop of goo and contemplate how it came to be. Every time I lead my community meditation group or write something about mindfulness, I become more mindful. AND I do personal meditation, by taking quiet time for myself with no distractions to clear my head. It's a skill that requires practice -- I've gotten a lot better at it over the past 6 years, and will continue to grow into it. I define my meditative practice and my life with mindfulness. I have shaped my personal meditations into what I feel best suits me, and I truly enjoy helping others find their own approach through individual sessions and through Meditation @ Pearl.
Now You...
Mindfulness is not just a meditation or a practice, it's a way of being...a way of living. It can lead to limitless growth if we allow ourselves time to explore it, and a good way to get started is by joining a group or a program with someone who will lead you through it. Sticking with that program can keep you on track, and will show you ways of thinking and being that you haven't even considered yet.
Rarely do we give ourselves time and space to examine our existences. We tend to spend our time passively living with lack-of-attention, rather than actively living with intention, regardless of what we're doing. It's the way the world pushes us. But.....we can push back. So, how can you get started?
Mindfulness. Meditation. When you hear these buzz words, what comes to mind? You may envision something similar to the photo above: A specific meditation stance, possibly with a mantra, probably from a Buddhist perspective, that opens the door to mind expansion beyond the realms of our small imaginations. I'm here to challenge that... Meditation and mindfulness are skills that anyone can do in almost any kind of way, with unlimited possibilities. And I think a good way to approach meditation is through MINDFULNESS.
WHAT IS MINDFULNESS?
Mindfulness is a skill that you can practice while not even "meditating." It can literally change the way you view the world. You may have heard about it on NPR or ABC, and whether you're familiar with the term or it's brand new to you, one thing is clear: mindfulness is a hot topic right now. There are very good reasons as to why. I won't go into the abundance of research on the health benefits of mindfulness here (take a look at this, this & this) but I will explain the practice of mindfulness.
Present Moment...
Mindfulness is about creating more awareness of the present moment while letting go of judgments, rather than getting entangled in the ups and downs of life. It's about slowing things down to get to know yourself, others and the world in a deeper, more meaningful way. We often live life on autopilot, zipping around to our next responsibility and doing it all over again the next day. Sure, it would be nice to drop it all and move to Hawaii, but that's most likely not going to happen (and our problems would still find us, even there), so we have to figure out how to live well, HERE and NOW.
Tap in...
There's an easy way to understand mindfulness...think of a time where you were consumed in an activity you enjoy (e.g., art, music, sports, another hobby, watching a child, etc.). During this activity, it's likely that you lost sense of time, were intensely aware of the present moment, and experienced a sense of restorative energy. Some might call this being in a state of "flow" but what you are also experiencing is a naturally-driven mindfulness. Now the challenge is this: How can you create that same feeling while doing something you don't enjoy? How can you take it to the moments where you are overburdened at work, to waiting in a line when you don't have time, to dealing with someone difficult or to moments of boredom???
Train Your Brain...
Our brains are hard-wired to spend time 1) regretting the past & 2) worrying about the future. The act of being in the present moment and not regretting or worrying goes against our very nature (read more in my blog about the amygdala response) and that's why we so much enjoy activities that force us to be in the moment (e.g., hobbies, sports, social time). It feels good, and is hard to re-create ourselves. However, we can do it if we attempt to re-train our brain by slowing down and practicing the mindful approach to life. When we're mindful, we awaken to experience (good AND bad) with a new point of view. Mindfulness increases our capacity for feeling fulfilled, experiencing gratitude, compassion, and more. This new perspective changes the way we feel, which changes the way we behave, which changes how others behave toward us, which further changes our perspective, and so on and so on.
So, how do you begin to do this? Start with your breath. Then you can focus on sound. You might scan your body to notice all present sensations that come and go. You may even begin to create distance between yourself and your thoughts/emotions, just observing them (this takes more work & practice). Whatever you choose to do, take time and space to slow down, anchor yourself in the moment, and challenge yourself to stay there.
What I Do...
I work hard to make mindfulness a part of my daily life. How? While driving, I try to notice the trees. While walking, I try to notice what's in the sky and how my feet feel each time they land firmly on the ground. While doing work, I often take breaks to check in on my stress level and body tension, listen to the noises around me and practice deep breathing to let go of judgment. While I'm eating my macaroni-and-cheese, I really try to take it slow to savor every single dollop of goo and contemplate how it came to be. Every time I lead my community meditation group or write something about mindfulness, I become more mindful. AND I do personal meditation, by taking quiet time for myself with no distractions to clear my head. It's a skill that requires practice -- I've gotten a lot better at it over the past 6 years, and will continue to grow into it. I define my meditative practice and my life with mindfulness. I have shaped my personal meditations into what I feel best suits me, and I truly enjoy helping others find their own approach through individual sessions and through Meditation @ Pearl.
Now You...
Mindfulness is not just a meditation or a practice, it's a way of being...a way of living. It can lead to limitless growth if we allow ourselves time to explore it, and a good way to get started is by joining a group or a program with someone who will lead you through it. Sticking with that program can keep you on track, and will show you ways of thinking and being that you haven't even considered yet.
Rarely do we give ourselves time and space to examine our existences. We tend to spend our time passively living with lack-of-attention, rather than actively living with intention, regardless of what we're doing. It's the way the world pushes us. But.....we can push back. So, how can you get started?
>>>Interested in becoming more mindful? Come attend my group, Meditation @ Pearl!
Artwork by jazzberryblues.com
Artwork by jazzberryblues.com
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