Practicing Mindfulness

Living in the here and now - mindfulness in a nutshell. This week we will focus (pun-intended) on Mindfulness. Yes, mindfulness, the new, hot and trendy, wellness technique. The great thing about it however, is that it works, it truly does! And, there is plenty of data to back it up, not only in neurosciences research again and again, but also thousands of years of practice in the Eastern world. 

We will share some daily mindfulness techniques to utilize in your already set schedules. The fantastic thing about this practice is that it is very easy to implement into one's life. Some of the following techniques have been adopted from this resource:  

Mindfulness in Your Morning Routine

Pick an activity that constitutes as a part of your daily routine, such as brushing your teeth, shaving or taking a shower. When you do the activity, totally focus on what you are doing, the body movements, the taste, the touch, the sounds, the smells, the sight, etc. The idea is to involve all of your sense and fully experience the activity with them all with awareness. 

When thoughts arise, acknowledge them, let them be, and bring your attention back to the activity. Again and again, your attention will wander, when this occurs and as soon as you realize this has happened, acknowledge it, note what distracted you, and bring your attention back to the activity. 

Mindful Eating

For those looking to cultivate an awareness of how food and drink might make you feel, both physically and emotionally, and break free of unhealthy eating habits.

At Mealtimes: Prepare your meal as you normally would. Turn off all distractions, no mobile phone notifications, no TV, no laptop to distract you from your meal. Set your table with care and include a candle in your arrangement. Set your meal before you. Before you begin to eat, light the candle, if possible.  

Spend a moment in contemplation of the meal you are about to consume. Where have all the ingredients come from? Why have you selected them? How do you think this meal will make you feel? Does it have emotional significance to you? When you are halfway through your meal, pause for a moment and allow yourself a rest. How do you feel? When you have finished your meal, allow yourself a moment to feel grateful for the food you have eaten. When you are finished with your contemplation, blow out the candle.  

Mindfulness of Domestic Chores

 

Pick an activity such as ironing clothes, washing dishes, vacuuming floors, and do it mindfully.

For example, when ironing clothes: notice the color and shape of the clothing, and the pattern made by the creases, and the new pattern as the creases disappear. Notice the hiss of the steam, the creak of the ironing board, the faint sound of the iron moving over the material. Notice the grip of your hand on the iron, and the movement of your arm and your shoulder. 

 

If boredom or frustration arises, simply acknowledge it, and bring your attention back to the task at hand. When thoughts arise, acknowledge them, let them be, and bring your attention back to what you are doing.  Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you, and bring your attention back to your current activity. 

Simple, everyday activities can be done in a mindful manner. With time and practice, leading up to more mindful living. 

 

“Keeping one’s consciousness alive to the present reality” -Thich Nath Hanh