For leading a more mindful lifestyle, I am a big advocate that a formal mindfulness practice feeds informal, everyday mindfulness. There are many ways to formally practice mindfulness (sitting meditation, yoga, chanting, walking meditation, contemplative prayer…and hundreds more) and you are training yourself to focus your attention on something and releasing the habit of getting carried away in thought. By formally training yourself in this way, you prepare your mind to become more mindful in everyday life — you will find pausing comes more spontaneously and your awareness of the present moment expanded.
I equate this to getting a healthy and fit body — you have to formally exercise to physically get your body in overall better shape. On the flip side, you can’t expect your bodies to become fit without regular exercise. Your mind will naturally become more mindful if you formally practice and yet, without a formal practice, your mind is not conditioned toward mindfulness making everyday mindfulness more challenging.
In my work with clients who want to lead more mindful lifestyles, it has now become clear that practicing pausing throughout the day can be a powerful part of the path that also *feeds* the formal practice. So, my perspective has shifted somewhat to see it more as a cycle — formal feeds informal and informal, in turn, feeds formal. And, for some people, learning to pause throughout the day is less intimidating than learning to meditate. So start now. Here are 10 ways that you can Pause….TODAY!
1. Make eye contact with your kids or partner when they walk in the door. Linger with this moment.
2. When you reach to turn on the sink, hold the handle and take a deep breath before turning on the water.
3. Before you shift your car into “Drive”, sit there for a moment and feel your hands on the steering wheel.
4. Before you take a bite of your next meal, pause and look at the food on your plate. As you take your first bite, pause to fully taste and notice yourself chewing.
5. As you get into bed at night, take a moment to feel your body relax into the bed. Notice the feeling of release and any sensations that arise.
6. Take a moment in the shower to do nothing but feel the water running down your back.
7. Next time you reach for your cell phone, just hold it in your hands for a moment without answering or typing; feel your hand on the phone.
8. At your computer, stop typing or reading, place your hands gently on the keyboard and close your eyes. Take a few deep breathes and invite any tension in your shoulders to relax.
9. Next time you go to the refrigerator, place both hands on the handles but do not open. Just pause and breathe a few moments before opening the doors.
10. When you put on or take off your shoes, feel the contact between your feet and the ground. Wiggle your toes and feet enough to make a solid connection.
It isn’t rocket science, it is simply practicing (over and over) and reminding yourself to pause and connect with the breath. You will be amazed by how creating these little openings for mindfulness throughout your day allows for more ease and peace to seep into your everyday life. So go ahead…pause, right now.
