The term "mediation" can sometimes bring to mind the stereotype of individuals sitting cross-legged on cushions, humming away. If I had a pound for every instance someone claimed meditation was merely sitting and humming, or insisted there's no evidence supporting mindfulness, I might not be wealthy, but I'd certainly have a bit more cash to treat the kids to sweets on Fridays!
Allow me to share my perspective on meditation and mindfulness. Meditation can take on a formal aspect, where one dedicates time to sit and be fully present in the moment. However, it's not necessary to be seated on a cushion; a floor, bed, or chair suffices. While some meditations involve reciting mantras, it's not obligatory to follow this practice. What I'm particularly interested in discussing is mindfulness beyond formal meditation sessions—how one can fill everyday activities with mindfulness and awareness, and how surprisingly effortless it can be!
No matter where you find yourself or what you're doing, taking a few moments to practice mindfulness is always possible. Simply going outdoors and exploring is an excellent way to begin informal mindfulness practice. It's incredible how much we can connect with the natural world when we pause and truly absorb our surroundings. So next time you are out on a walk or just nipping down to the shop, slow the steps down and take a minute to pause and look around.
Another way to explore this informal mindfulness practice (the time outwith he formal sitting practice) is to turn our attention inward to focus on the body. Bringing awareness to the body provides an immediate sense of grounding and presence. Unlike the wandering mind, the body is always anchored in the current time, day, and moment. So, as you're reading this, why not take a moment to scan down your body? Notice the weight of your body as you sit or stand. Pay attention to where your hands are and what they're touching. Scan all the way down to your feet. Are they bare? Can you feel the ground beneath them or the fabric of your clothing? I often perform a quick body scan while waiting for the kettle to boil or standing in a queue at a shop. It only takes a minute or two to complete.
There are numerous daily activities that lend themselves to mindful practice. For instance, when eating a meal, try to be more conscious of the taste and texture of each bite. When washing, pay attention to the sensation of the water and the scent of the soap. Even while working, you can be aware of the sounds surrounding you. As I type at this moment, I hear the chirping of birds, the hum of traffic, the noisy hum of the fridge (our fridge is particularly loud!), and the rhythmic tapping of the keys.
This is precisely why mindfulness is such a valuable practice—it's flexible and can be tailored to fit into any aspect of our lives. There's always an opportunity to integrate it into our daily routines. Using informal mindfulness to remain present allows us to truly immerse ourselves in the richness of everyday experiences. Personally, I've noticed that I'm more engaged and present when spending time with my family, savoring every moment life has to offer.
In addition to incorporating mindfulness into our daily routines, there are brief meditation practices that can assist us in finding moments of pause amidst our hectic days. One such practice is the Three-Stage Breathing Space. It's a short exercise that can be as brief or as extended as you wish it to be. Whether lasting just a couple of minutes or extended to help calm both the body and mind, it's a fantastic tool to utilize before situations that may induce anxiety or stress.
Here is a script of the practice.
3 Stage Breathing Space
Begin by finding your posture, a seated or standing position that is comfortable and supportive to the body. Start bringing awareness to everything that is happening right now. Any thoughts of what you have been doing, any sensations in the body or notice sounds and the space around the body. Spend a few moments just being aware.
Next gently guide your attention into the breath. Notice the breathing body and how it feels to breath. maybe there is an area in the body where you can feel the breath stronger. This could be the chest rising and falling, the rib-cage expanding and contracting or the cool air entering the body and the warm air leaving the body. Spend as long as you feel you want to with the breath, becoming aware of thoughts coming and going and using that breath as an anchor to come back to.
Then gently guide your attention outwards, opening that awareness. Noticing thoughts, emotions and sensations. Opening further to include sounds, tastes, the feel of the air touching the skin. Kindly opening the eyes to take in the space around the body and then moving onto the rest of the day.
Take a moment to try out this mini breath meditation to cultivate a sense of calm in your day.
If you would like to find out more how you can live a more mindful life, get in touch now.
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