Mindfulness in everyday life vs formal practice
Prior musings have outlined a method of optimizing physical, mental and spiritual health by focusing on self-care and embracing the mindful attitudes of non-judgmental acceptance, patience, curiosity, trust, non-striving,letting go and kindness.
Mindfulness can be practiced both formally and as a way of being. (see Musing 17) Formal practice is choosing to set aside some uninterrupted time to meditate, which can be done sitting,lying down, walking or in many other ways. Informal practice involves being aware as one goes about everyday activities. Awareness of being aware (so-called meta-awareness) helps us pay full attention to whatever activity we are doing. This enriches the experience and may contribute to efficiency,effectiveness,creativity and enjoyment.
It has been proven that 20 minutes a day of formal meditation leads to increased function of the brain structures that relate to calmness,clarity,creativity, joy and problem solving. This seems to take at least three months of regular practice and increases with continued practice. Commiting to a minimum of 20 minutes daily has numerous benefits, especially having the ability to be mindful and resilient at times of greater stress. Stress is inevitable and knowing that you have the inner strength to manage it reduces worry about the future. This allows us to more fully experience the present moment, where life unfolds.
Time management and prioritization play important roles in developing a formal meditation practice. (see musing 21). Making formal meditation a priority will help replace non-nourishing “zone out” time with brain-nourishing attention to the present moment. If there has been no formal meditation practice for a while ,return to it with gratitude,not self-criticism. Self-kindness,creativity and flexibility can help you return to formal meditation practice with ease.
Informal meditation is essentially adopting a mindful way of living. Every activity from eating,walking,working,mundane chores,exercise, intimate relations,communication,etcetera can be done with full moment by moment awareness. This increases our resilience and allows us to experience life in an aware,awake “full colour” way.
Mindful Home Practice:
Formal practice: Find a set of guided meditations that you enjoy (see our website www.managestress.ca The “Meditation CDs” tab has downloadable mp3s available) Set aside 20″ per day in a comfortable environment where interruptions are minimized. Be flexible,creative and kind with yourself. Consider taking some classes with a local meditation group to refresh your practice. Informal practice: Paying attention to everyday activities with your 5 senses can be enriching and help develop a mindful approach to life. Walking,eating,chores,working,recreation, etcetera can become opportunities to meditate,which is simply paying attention on purpose.