~ Make the most of this fresh start. And follow with the fresh starts occurring every moment. ~
You’ve decided this year you will bring the practice of mindful meditation into your life and make every moment count.
Transporting the practice into our day-to-day life is a must if we are to fully see the benefits in our lives as we live them. This is the true value of mindfulness.
So, how do we go about doing that?
The first step is to invite ourselves to stop living on autopilot. Studies show we are mentally drifting for 47 per cent of our waking lives. Killingsworth (Killingsworth, et. al. 2010) drew a direct connection between happiness and presence.
So how do we go about increasing our level of presence, and by extension, happiness?
• First we establish some level of formal meditation. This could be all of five minutes a day.
• Then take time during the day, even once, to set your full attention on the sensation of the three breaths. This has the effect of ending the cycle of mental drifting, and resetting our minds.
• We can also set our attention on the sensations of the body, whether that is an itch, and ache, a feeling of warmth or coolness. Simply watch without judgment, or adding a story to it.
• Take meals and coffee breaks just a tiny bit slower, while giving full attention to the sensory aspects, such as taste, smell, feel, etc. We will enjoy what we are consuming to a greater degree and bring ourselves back to presence.
• Watch thoughts and emotions come and go. This can be difficult at first, but extremely beneficial when we get a hang of it. Neither thoughts or emotions stay too long when we don’t cast judgment or identify with them.
• Approach the next conversation you have with presence, interest and an attitude that you have something to learn. This completely changes how a conversation unfolds, and enriches it for all parties involved.
These are just a few of the techniques used in building mindfulness into our day.
A version of this post was originally published in my blog, “Mindfulness: more than just meditation”, June 21, 2018 - Kevin Diakiw
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