While many of you reading this will be happy practicing mindful meditation in a formal setting, others may want to expand their daily practice. Incorporating mindfulness into your daily routine at home really is the start point to embracing mindfulness as a way of life.
Start by picking an activity that do on a regular basis such as brushing your teeth or having a shower or bath. These activities are good because they encourage you to focus on your senses. Engaging in either activity with full awareness will help you to learn how to temporarily step aside from the constant chitter-chatter of the thinking mind.
Totally focusing your attention on what you are doing, with an attitude of curiosity and non-judgemental openness will help you to develop a more intimate relationship with yourself. Try to tune in to the senses: notice the movement of your body, the taste, the touch, the smell, the sight, the sound, and so on.
For example, being mindful when taking a shower, notice the sound the water makes as it leaves the nozzle, perhaps the sound of the spray. Notice the way the sound is different as it hits the hard surface of the bath or shower tray. Notice the way it sounds as it touches the skin. Now feel the water itself, the temperature, the force of the water against your body, the way it feels in your hair, on your shoulders. Now notice how it feels with the water running over your body, does it feel different on your shoulders compared to your chest, or down your back.
Now shift your senses to the smell of the shampoo or soap you are using, experience the lather and the way it feels as you rub it into your hair or your body. With the soap on your body, try to notice the subtle plane of contact between the soap and your skin. Imagine that contact as it is happening, really feel it. Notice how it feels as you rub harder or softer.
Now shift your attention to the water again, this time becoming aware of the way the water droplets cascade down the hard surfaces of the walls, shower curtain or screen. Notice the way the droplets form and drip. Notice the way steam and condensation create a vapour, an atmosphere around you.
Notice the movements of your arms and the way you wash your body. Connect to your experience. Does the act of showering have a sensuous quality? Are you rushing or are you savouring and really enjoying the experience? Or is showering merely a chore you want to get out of the way? How do appreciate the water itself? Can you see the way nature provided rain and how this gas been transformed into the water you are now using? Can you appreciate this great gift, the luxury of a shower when many in the world are devoid of precious water? Can you give thank for the water, or indeed being able to shower yourself without assistance?
What of your thoughts? You will find that many thoughts arise and particularly if you are just learning to be mindful, staying focused is hard. When you catch yourself getting caught up in your thoughts , simply acknowledge them and gently let go of them, bringing your attention back to what you’re doing. As you will soon realise, again and again your thoughts will wander, this is completely normal. Simply, acknowledge, shift focus and attend mindfully once again to what you are doing.
So here we are, a practical exercise to help introduce mindfulness practise in everyday life. Reminding yourself to take notice of your thoughts, feelings and bodily sensations as you go about your daily tasks is a first step to bringing mindfulness into the centre stage of your life.
Until next time,
Introduction to Mindfulness Meditation
Wednesdays 6 -7pm
The Bexhill Mindfulness Centre
Meeting at: Parkhurst Hall, Parkhurst Road, Bexhill, TN39 3JA
This weekly gathering is an opportunity to engage in simple mindfulness meditations with others. There is no commitment to attending each week. As well as meditations there will also be a talk or discussion on aspects of mindfulness in daily living or the philosophy of mindfulness. The groups are suitable for all ages irrespective of background and no experience of mindfulness meditation is necessary. Meditation takes place on chairs, you do not need to wear special clothing or bring anything with you.
Love to see you if you can make it
Steve Clifford, Cognitive Behavioural Psychotherapist