How “Mindful” are You?
by Shelly Wilson
At the heart of any spiritual practice is the cultivation of mindfulness – the direction of one’s full attention to a single object or activity, such as breathing, walking, or preparing a meal, for a sustained period of time. In doing so, being mindful, we counter the mind’s tendency to dart off distractedly in random directions.
Definition of Mindfulness
Mindfulness is being aware of, or bringing attention to, this moment in time, deliberately, and without judging the experience. Zen Master, Thich Nhat Hanh (Tik · N’yat · Hawn), is a spiritual leader, author, poet, and peace activist, who is respected throughout the world for his powerful teachings on mindfulness and peace. Among his many important teachings is that in order to heighten one’s awareness, it is essential to be mindful of all that is experienced in each and every moment. He teaches that incorporating enhanced awareness into our daily life will ultimately enrich our lives. He states, “Through mindfulness, we can learn to live happily in the present moment, which is the only way to truly develop peace, both in one’s self and in the world.”
The Plum Village.org website talks about mindfulness as, “the energy of being aware and awake to the present moment. It is the continuous practice of touching life deeply in every moment of daily life. To be mindful is to be truly alive, present and at one with those around you and with what you are doing. We bring our body and mind into harmony while we wash the dishes, drive the car or take our morning shower.”
Activities to Assist with Practicing Mindfulness
Aspects of the art of mindful living include walking meditation, sitting meditation, eating meditation, total relaxation, working meditation and stopping, smiling, and breathing mindfully. Practicing mindfulness while folding clothes, washing dishes, pulling weeds, or any other task enables you to consciously be in the moment. Whatever you do as a daily practice, you can do mindfully.
Choose to experience simple, routine tasks as if for the first time, while savoring the sensations and absorbing the details of the task you are focused on, such as brushing your teeth, getting dressed, listening and talking, eating and drinking as well as driving.
Go for a mindful walk and notice every detail you encounter, trees, flowers, people, cars, insects, birds, clouds, smells and sounds, rather than pondering and creating to-do lists or revisiting the day’s events. Intentionally, focus your awareness on one particular item. When outside, look at one leaf on a tree, one stone, one flower, etc. You may also focus on one piece of art or decoration within a room when indoors.
Breathe
Breath is life-force energy. When we restrict our breathing, we diminish our life energy. Deep breathing expands the lungs, which then sends a direct message to your heart. In turn, your heart starts beating slower. Focus your awareness on your breath – each mindful inhalation and exhalation. Is it shallow or deep, slow or fast, smooth or rough, regular or irregular?
You breathe naturally and autonomously. Choose to breathe consciously whenever you feel stress or overwhelmed. Visualize yourself breathing in emerald green healing energy and exhaling that which no longer serves you.
Focus Energy in the Present Moment
Mindfulness helps us to become really present, so we respond wisely to a challenge and experience in each moment as it unfolds. Consciously become present and choose to live in the present moment. The Universe operates on Divine time; whereas, humans function on linear time with clocks and calendars. Everything is as it should be in each and every moment. Focus your energy right here, right now in this moment, rather than dwelling in the past or focusing on the future. Focus on living, be-ing, and breathing in the moment.
Mindful Eating Exercise
By noticing what we eat and drink, we can cultivate gratitude for the food we have. Mindful eating gives us a sense of well-being and peace, so that we no longer need to use food to fix our problems.
Focus your attention on one piece of food (raisins work wonderful for this exercise) and imagine you have never seen anything like it before. Hold it in the palm of your hand and notice the size, color, form, weight, shape, and texture. In addition to making observations, you may be guided to smell and touch/feel it as well. Now, gently place the food in your mouth. Slowly chew it and really taste the food.
Consciously practicing mindfulness in our daily activities will enhance our life and offer us the ability to attain peace within. Subsequently, this peacefulness will have a ripple effect throughout our lives.
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About the Author
Intuitive Medium, Reiki Master and Spiritual Growth Coach Shelly Wilson would love to assist you on your spiritual journey. She is the author of 28 Days to a New YOU, Connect to the YOU Within, and Journey into Consciousness. In addition, Shelly is a featured columnist and the Executive Editor for OMTimes Magazine.
http://shellyrwilson.com
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