Mindfulness Practices
Stopping and looking
Mindfulness practice is a training (just like building muscles).
We always start by stopping - stopping our autopilot behaviour, our distraction, our rushing.
Your body and your breath are two reliable ‘anchors’ in this moment. We train ourselves to develop a strong connection with them, so that even when we are in the throes of a storm (like anger or fear), we have the strength to draw ourselves home and establish ourself fully in this moment.
Repetition is one key ingredient - we’ll do the same thing over and over! Sometime it might be easy and sometimes really challenging - just the doing of it equals ‘success’.
Another key ingredient is reflection. We check in to see how we feel - before we practice, after we practice, any time we think of it!
1) Short body scan
In this short practice we train ourselves to be a kind witness: we draw our focus home and fully embody ourselves, just as we are.
Take a moment to sense your breath coming and going and simply rest in your living presence.
2) Find an anchor in your day
Choose something in your daily life that you will allow to be a ‘bell’ of mindfulness, bringing you back to this moment. When you encounter it, you let yourself monotask.
It can be anything:
brushing your teeth
the first time you pick up your phone
the first sips of tea / coffee
getting into your car / when you turn off the engine
washing your hands
putting on shoes or a coat
it can also be something to do with another person - like brushing a child’s hair, helping them put on a coat or changing a nappy
The ‘contract’ is that when you encounter this thing, you will let yourself be fully present for it (without rushing or just doing it just to get it done). Whether you’re enjoying a few sips of tea or completely aware of the sensations of brushing your teeth, allow yourself to ‘soak in’ that moment.
After a second, your brain may think, ‘Okay that’s plenty - move on.’ See if you can re-establish yourself with this thing for a moment longer.
3) drip by drip
“Never underestimate the power of good, supposing yourself beyond its influence.
Even water, drip by drip, will in time fill a container.
Just so do the wise fill up with goodness, even though gathered little by little.”
This reminder helps us to stay in a task and to stay in our practice. We’re not chasing after quick-fix enlightenment; instead we allow ourselves to slowly ripen, just like a fruit tree.
When you’re facing a repetitive or unpleasant/boring task, give yourself a moment before you jump in.
Take a deep breath in (fuller than usual, aiming the breath below your belly button)'.
Breathe out slowly and deliberately until your lungs are empty.
(Then let your breathing be normal.)
Remind yourself: ‘drip by drip’. Every action counts and is moving you in the right direction. This is what you’ve committed to in this moment.
During the task, instead of just barrelling through until you can’t stand it anymore, take a pause now and then and repeat steps 1-4.
