Mindfulness 101

by Awilda Rivera

Originally published in Dec. 2017 In Aquarius Magazine for her long running column "Under The Bodhi Tree"

The Yoga-fication of the West has brought our collective attention to several other Eastern practices that are believed to greatly enhance the quality of one’s daily life. One such practice & concept is that of Mindfulness, which has gained significant traction over the last 2 decades.  There are a plethora of books, courses, workshops and websites dedicated to encouraging mindfulness, but what is it?
 
Mindfulness is the experience of: (1) being present in the moment while (2) having an acute awareness of your environment, stimuli, and behavior coupled with   (3) an appreciation of what is happening in the moment.
 
If you are freaking out…I understand this can be a lot to process. We live in fast paced society where this kind of presence of mind would mean we would have to focus on one thing at a time. If you are someone who prides yourself on multitasking Mindfulness can be a very challenging idea.
 
Thankfully mindfulness can be experienced in a moment as normal as eating a Tangerine. The world renowned teacher Thich Nhat Hanh summarizes an experience he had with a friend who sat thinking about an impending project while  quickly eating a Tangerine. Thich recalls, “He was hardly aware he was eating a tangerine…It was as if he hadn’t been eating the tangerine at all.”[1] Thich goes on to suggest that if we are moving so quickly that we are failing to be present enough to be aware of what we are currently doing, then are we doing anything at all? 
 
Think about it, how many times have you thought to yourself: “where did the month go? week, year, day?”  During those periods of time where you living mindfully? Savoring each moment like the section of the tangerine OR were you going through the motions mindlessly, simply existing rather than living?
 
Mindfulness is the awareness that ultimately allows us to truly live each day to the fullest. When we are present for each moment, with out judgment, appreciating the reality of it then we can rejoice in the beauty of our human experience.  It may be difficult to conceptualize Mindfulness, but once you begin to practice Mindfulness it becomes easy to both incorporate that presence of mind into everything you do & identify when you are living mindlessly.
 
We all have to start somewhere. If you are completely new to the idea of mindfulness or if you have had some issues really digging in, here are some easily accessible ways to kick start your practice:

1. Breathing --  there is an exercise called sama vata pranayama. It means equal length breath. You sit comfortably in a chair or on the floor, breathing through the nostrils, concentrating your attention on your breath.  You silently count as you inhale, and repeat as you exhale. The goal is to work towards the same pressure, speed and length of breath on the inhale & exhale.  Connecting with your breath in this manner will make it easier for you to connect with your breathing when you are out in the world experiencing stress or overstimulation. Refocusing on your breath is always an excellent way to bring yourself back to the present moment with the thought – “I am here now, breathing in & out.”
   
   
2. Enjoy Every Bite ­ - we all have to eat.  At your next meal: silence your phone, turn it screen down on the table, take a moment to acknowledge the nourishment you are about to consume, then slowly eat the meal. Take medium sized bites and be present to savor each one. Put your utensil down in between bites. Maybe close your eyes and notice if you can taste your food more vividly.  Eating mindfully allows us to reconnect with what nourishes us literally and figuratively. However, we are often rushing through our meals while we text, email, or plan for the next thing we have to do. The state of mind we are in & manner in which we eat can affect our digestion.  Therefore taking time to not only focus on what we are eating but to enjoy and rejoice in it is an act of mindfulness.  

 
 
The Miracle of Mindfulness  by Thich Nhat Hanh, it is full of wonderful examples of how to become more present. All of his books are great! Other fantastic resources for cultivating mindfulness are the works of Pema Chodron, and His Holiness The Dali Lama.  While Meditation is not mindfulness, a healthy meditation practice grounded in the things that challenge you can also help you become more mindful.  Go forward, unafraid to be present, embrace the moment and enjoy the reality of what is right now.
 
Until next time….


[1] Hanh, Thich Nhat - The miracle of Mindfulness, p. 5

Archives

February 2018
December 2017
November 2017
October 2017
September 2017
August 2017
June 2017
May 2017
April 2017
March 2017
November 2016
October 2016

Categories

All Infographic Personal Management Podcast Interviews Professional Development Success Coaching Time Ninja Series Under The Bodhi Tree Yoga