There are many practical ways in which we can encourage mindfulness to develop. They don’t demand any extra time – they are simply different ways of carrying out and thinking about everyday tasks. These exercises will help you to recognize that everything around you is part of a continual process of change. Every time you look at a familiar object, you see it in a slightly different way, so in a very real sense, everything you see is seen for the first time. Mindfulness helps to open you up to the subtlety of each experience and reminds you that you are fully alive.
Staying in The Present
Avoid constantly judging every event, object, and environment; don’t let your previous experiences get in the way of the present moment. Thoughts like ‘I’ve always hated this dreary old office,’ I wish I’d bought the larger size,’ or ‘I know this is going to be a bore’ drag you out of the present and waste emotional energy. Adopt a similar attitude to people: try to see people as who they are now rather than in ways you remembered from previous encounters. And try Iot to spend so much time on inconsequential chatter; watching, listening, and paying attention can be far more productive in the long run.
Walking Mindfully
Walking is one of the best exercises for cultivating mindfulness. When you next go for a walk, don’t get lost in thought; look around you. Take in the color of the houses, the shape of the trees, the smell of the city, the sound of your footsteps, and the aces of passers-by. Notice how your mind tries to pull you away from the direct experience by thinking about the things you are observing. Resist the temptation to be distracted until you finish your walk, then think back over the experience. Did you notice things that you usually pass over? You’ll probably find that your mindful state made the whole walk much more interesting. Mindfulness makes you far more aware of the enchantment of the senses, how the world arranges itself around us, the difference between natural and artificial objects, and the relationship between objects and the space around them.
Taking a Mind Holiday
Have you ever returned from a holiday more tired than when you left? Many people find this to be true because their minds become., even more distracted and chaotic when in a new environment than when at home. Next time you go away, allow your mind to take a holiday too. Focus on the sights and sounds around you – the blue sky, the waves on the beach, the green trees and the far hills, the feel of the sun and the wind and the water on your body, the texture of the ground under your feet. Immerse yourself fully in each moment without letting it pass unnoticed and unappreciated.
Stopping The Flow
Ask a friend, partner, or colleague to shout ‘stop’ at some point in the day when you are engaged in routine tasks. Freeze in whatever position you are in, and pay close attention to all the sensations from the body – tensions, tremors, and especially your sense of balance. This exercise will help you to realize just how much of the sensory material constantly coursing through the brain is screened out in your normal state of consciousness.
Commenting On Yourself
Set up a silent, running commentary of what you are doing at this moment. Some people are rather dismissive when they hear about this exercise, but it can be very helpful, especially if you lead a frantic life. It will fix your experiences in your mind. Aim to keep the commentary going for at least a few minutes several times a day. For example, ‘Now I’m reading this letter … now I’ ‘m putting it down on the window ledge as the phone starts to ring. Now I’m answering the phone and listening … now replying, now listening. Now I’m putting the phone down and going over to make some coffee. Later, when you are trying to recall where you put the letter, the memory will return clearly – it’s on the window ledge.
Reviewing The Day
Major spiritual traditions such as Buddhism, which lay far greater importance on mindfulness than we in the West, maintain that a review of the day is of incalculable benefit. In the late evening, think back to waking up that morning and then go systematically through the events of the day. Focus not just on the events that happened but on your thoughts and feelings about them. Alternatively, go through events in reverse order, working back to the moment of waking. Are there any large gaps in your recall of the day’s events? Where was your mind during those gaps – what distracted you? Think about how you can avoid such distractions in the future.
