When we sit to meditate everyday, we sit with an intention. We formally practise observing our mind. We sit with the intention to observe our breath. When we notice that our mind has wandered we intentionally bring it back to the breath. We also do this with a sense of kindness and non-judgement. We tell ourselves that this is natural – it happens to everyone and gently bring back our attention to the breath. Then we finish our practice and go about our day.
Sometimes we don’t get the time to practise this in the morning. Or during the day. We beat ourselves up for not doing it. While actually the whole day is an opportunity to practise mindfulness. Once we get up from the mat, right from folding the mat to putting it away to the next thing you focus upon – like making coffee of taking a shower – you need to carry that same intention with you. Observe the movements of you body as you make coffee, when you get distracted by thoughts or emotions – notice them, acknowledge them and gently bring back your attention to the coffee making.
This way you realise that there is not much difference between your formal sitting meditation practice and your mindfulness practice during the rest of the day. And choose an activity that you don’t care about very much, like doing dishes. Do it intentionally with attention to your feelings whether you are frustrated or angry, your sensations like the foam in your hands and object you are washing and then your thoughts – wandering away to what you need to do during the day or judgements about how boring this task is or how you would like to be elsewhere. Maybe when you do the task mindfully, over the days – you might even begin to enjoy it.
Click on the audio link below to practise a guided meditation for 10 minutes.
Bell The Mind 