CSH Mindfulness Newsletter – Issue 29, The Elixir of Ordinary, Everyday Mindfulness
August 1, 2022
As I settled into my office this morning and reviewed my long to-do list, I was greeted by birds singing in a backyard tree. I was drawn to their singing, reminding me of an old Chinese proverb, “If you keep a green bough in your heart, the singing bird will come.”
Maybe our mindfulness practice is like the green bough that rests in our heart, like the branch of a tree, connecting us to our roots. It grounds us, allowing us to hear the song in our own hearts, and the singing hearts of others.
I’m often surprised by how even momentary, mindful encounters with the world around me – like hearing the sound of birds singing – can remind me that stillness can be found even in the midst of one’s busy daily activities and the mind’s ever-changing preoccupations. There’s no need for cushions or bells, or a fancy meditation timer.
Mindfulness in everyday life is like an elixir. It can wake us up, soothe the soul and serve to remind us of what’s most important in life. It allows us to really notice the weariness in our co-worker’s voice, the warm smile on a kind stranger's face, or the need for a loved one to be really listened to - and that maybe the time has come for you to make amends. It reminds us that life is only present to us right now, in this very moment. The past is indeed the past and the future, well that’s anyone’s guess.
There is no doubt that a daily meditation practice prepares our minds and hearts for the ability to be more present and alive to the moments of our life. However, putting mindful awareness into practice in our busy and ordinary daily lives is where the real fruit of our practice begins to blossom. “Everyday Mindfulness” can serve to shift and enhance the very quality of our day, enabling us to engage more honestly and openly with whatever arises, and to practice greeting it with wise discernment.
Tips for Practicing “Mindfulness in Everyday Life”
- Allow your reactivity to be your teacher. When you notice you’re feeling distracted or stressed, or overwhelmed by your to-do list, rather than allowing reactivity to take center stage, try a mindful S.T.O.P. exercise.
S = stop or at least slow down a bit.
T = take 2 or 3 satisfying, deeper and fuller breaths, allowing the out breath to release all the way out, extending a bit longer than the in breath.
O = observe what’s happening with some objectivity, openness, and a good dose of self compassion. Remember, this being human isn’t easy for any of us and there is no need to do battle with your current circumstances. Instead, consider viewing the situation as a helpful friend or mentor might, and imagine what supportive words of advice they might offer you right now.
P = proceed with a possible new perspective (even a little bit can help!).
- Bring all five senses with you on your next walk in the woods, a city park, or your neighborhood. Feel the connection of your feet in contact with the earth, see all the different hues and shades of green before you, hear the sounds of the wind and smell the aliveness of the earth. Nature is always in the present moment; while resting in her rhythm and aliveness it can remind us of our deep and nourishing connection with the earth. If you can’t get outdoors, consider looking at images of nature and reflect mindfully on nature’s enduring qualities.
- “Drive yourself calm” - try mindful driving and commuting. I think we can all agree that bringing mindfulness to our driving a car or commuting - whether on a bike or public transportation - could make the world, and our roadways, a better and safer place. Every time you encounter a stop sign or light, consider taking a moment to appreciate a few mindful breaths or the feel of your feet on the ground as you scan the world around you. When you notice stress bubbling up, instead of boiling over, consider offering yourself and your fellow travelers some kindness by repeating the following phrases: May I be at ease, may you be at ease, and may we all be at ease.
- Take 3 deep, satisfying mindful breaths as you wake up and before falling asleep. As you do this in the morning, consider setting an intention for your day and in the evening, recalling 3 things you are grateful for that happened that day. Invite the body to relax as you notice the felt sense of it being supported by the surface you are resting on.
- Extend some needed grace to yourself and others. We are living in very challenging times. Even a small dose of momentary mindfulness - at work, at home or in the larger community - can help us to see our shared humanity and serve to remind us to extend some much needed grace and understanding to ourselves and others.
