Practicing Everyday Mindfulness
An excerpt from The Wellness Ethic:
Practicing Everyday Mindfulness
Mindfulness is your SAGe’s natural state of mind. When you are mindful, you immerse yourself in an experience, appreciating its nuances and connecting with its essence. You elevate your senses and tune out everything but the purity of your oneness with the experience before you. It’s about love, nonjudgment, and accepting the experience for what it is—perfection in the moment.
Mindfulness is associated with the “love the universe of existence” spiritual value. When you’re spiritual, you feel a sense of awe for the universe and the interconnectedness of all living things. A great way to do that is to mindfully engage with your experiences. Observe details. Focus on the wonder.
Try mindfully engaging with a banana. Notice the shape and color. Feel the texture. Then, connect with the sensation of peeling it and the aroma and flavor as you eat it. When you swallow, dare to think about digestion and nutrients entering your body. Isn’t that mind-blowing? And that’s just a banana! The universe is miraculous, which is why we mindfully engage in its offerings.
If you practice mindfulness regularly, here’s what will happen: You will reduce stress and feel calmer. You’ll think more clearly. You will slow down the earth’s spin and develop a healthier perspective on life. You’ll feel gratitude for your blessings, some of which you may have taken for granted. You will be happier and more fulfilled. Mindfulness is that powerful.
There are many different approaches to practicing mindfulness. Perform an internet search, and you’ll find an endless stream of free content, including videos, blog articles, and websites. You could also take a mindfulness class, utilize an app, or work with a mindfulness coach. As a resource for this book, I’ll offer a six-step mindfulness approach:
o Step 1: Set your intention. Determine your mindfulness objective and approach. Do you want to sit comfortably and engage in a guided meditation (instructor-led or pre-recorded) to bring calm to your life? Or do you want to guide yourself? Perhaps you’d enjoy a walk in nature, or maybe you want to savor the gift of every morsel during a meal?
o Step 2: Prime your environment for optimal focus. Mute the devices. Get comfortable. Control anything—to the best of your ability—that could distract your senses from your mindfulness intention.
o Step 3: Position your mind for a fully immersive experience. Take slow, deep breaths through your nose, at least three seconds for each inhale (use your diaphragm) and three seconds for each exhale. Clear your mind of all thoughts and sensations besides the feeling of air entering and leaving your body. If a thought enters your mind, gently push aside the distraction. Once your mind is calm, go to the next step.
o Step 4: Observe and engage. Continue to breathe slowly and deeply at a comfortable level as you activate your senses and fuse with your experience. Notice the detail. Be sure not to judge what you’re focused on. Step outside your mortal thoughts and operate at the level of purity. Be in awe. Be grateful. Be one. Just be.
o Step 5: Push aside interference. Other thoughts outside your intention may enter your mind. That’s not failure—an active mind is not used to operating at the level of mindful focus. When interference happens, acknowledge the intrusion, push it aside, and refocus. If you don’t return to a mindfulness state, go back to Step 3 and focus your attention on your breathing. Then, when you’re ready, resume Step 4.
o Step 6: Return and reflect. Once your experience is over, reflect on it. Did you learn anything? Does the world seem grander and your problems smaller? Do you feel happy and at peace? Soak in the positive energy and allow it to carry you forward throughout your day.
A mindfulness experience can last a few minutes or longer. It’s your choice. As you practice mindfulness, you’ll train your brain to become more attentive to your surroundings. You’ll notice and appreciate the fullness of your experiences, even the little things you might have overlooked in the past. You’ll find wonder everywhere, often without trying.
Start today. Mindfully engage for at least five minutes and see what it does for you. Moving forward, do you want to schedule a daily mindfulness break on your calendar? Or set a recurring alarm on your phone to help you build a mindfulness habit?
