Create Mindful Moments

Many people think that meditation is difficult. They can’t even fathom sitting still for a few minutes let alone 45 minutes. Who has time for that???

I know that a formal sitting meditation is difficult. We are busy. We have lots to do. But consider approaching a meditation practice as not something that we have to “do”. How about approaching meditation as connecting to your moment as it is right now? That’s it. Take the pressure off and redefine what meditation can mean for you.

While we don’t “do” meditation, what we can “do” is learn to create an environment where meditation can happen.

How do we create environments for mindful moments?

As a beginning student, make it simple. Set your timer on your phone or computer or your stove as a reminder to stop. When you stop, feel your feet on the ground and notice how your body is breathing. That’s it. Stay watching the breath and notice the moment when your mind wanders away from the breath. Expect your mind to wander, it will and that is ok. When your mind shifts to thinking and as soon as you notice it happening, you will have a choice. You can continue with the thinking or you can go back to your breath. This choice will come to you over and over again. You created a mindful moment.

Another simple practice for when you hear your timer go off is to first notice your breath moving in and out. Then turn your attention to your hand and slowly make a tight fist. Do this with your eyes closed if that is possible. Feel the tension in your fist and notice how it feels to breathe with your fist closed tight. Then very slowly, begin to let go of the tension. Release the tension slowly so that you can feel the levels of sensations that will change as you release the fist and notice how your breath feels as your hand unfolds. You just created another environment and moment to be mindful.

As we become more experienced in mindfulness practice, you will discover many other opportunities to practice. At any time, feel the breath. Notice sensations in your body as you sit, stand or walk. Notice the scent as you cut through a fresh cucumber or notice the taste on your tongue with your first sip of coffee or tea. Feel the water envelope over your hands as you wash them and observe how your hand naturally moves in unison with the cascading water. Notice how you feel physically when you see someone you love or someone who intimidates you. Enjoy how mindful moments will reveal themselves more and more as you continue to practice.

And when you do feel the draw to sit still and practice sitting meditation, let the sitting meditation unveil itself just as these small practices have unfolded for you during your day. Moment by moment, sensation by sensation. Ask questions and find teachers. Let your meditation practice be as unique as you are.

Give your practice the space it needs to unfold. And knowing that a meditation practice can be difficult, don’t forget to embrace the simplicity. That is where you will discover the sweetness of an ongoing practice.

How do you create mindful moments or environments in your day?

(What works for you could also be fruitful in my practice! Please share!)