Practice Mindfulness Without Going Slow
I often write about the merits of going slow and pausing. Slowing down and pausing can help with emotional regulation and allow you to connect with what's most important in the moment. It can offer you an opportunity to interrupt habitual judgment and fear and free you up to enjoy something simple in the moment. For example, walking slowly and mindfully through a park may help you soak up sights, scents, and sounds at a subtle and satisfying level. Going slow and pausing is a strategy you can engage in to meet a variety of needs.
On the other hand, slow doesn’t necessarily equate to mindfulness. Mindfulness is not time dependent. It is a quality of kind attention that can be accessed in any activity. Recently I asked a friend of mine who does high speed motorcycle racing what he likes about it. He proceeded to describe an experience of deep focus which is one aspect of mindfulness. Even though he is racing 200 mph, time almost stops for him. He is so focused that every bit of sensory experience is lived fully such that the sound of an engine is broken into distinct pitches and tones. As he spoke about his experience his face was lit up with aliveness. Focused presence in the moment is a deeply satisfying experience.
If you let go of the idea that mindfulness is about going slow, you can access a variety of other strategies for increasing mindfulness which then gives you access to greater wisdom and compassion. It’s essential to remember that central to mindfulness is an attitude of loving-kindness toward your experience of the present moment. Grounded in this central intention, let’s look at three strategies for cultivating mindfulness in the midst of a full day.
First, one of the most simple and powerful ways to engage in mindfulness is to direct your attention internally. You could close your eyes or have them open. Even at a stoplight in traffic you can take a moment to feel your breath, focus on the center of your abdomen, or scan your body for sensations. Whether in line at the grocery, riding in a car, or cleaning your house, simply direct your attention inward and notice what you notice. This simple act of mindfulness interrupts reactive or habitual patterns of thought and provides a little extra energy.
Second, focus on one of the five senses for a minute or two at a time. For example, when you get up from your desk to go to the bathroom, notice the sensations on the bottom of your feet as you walk. Or, if you can look out a window when you are at work, notice the spaces in between the objects you see. If you happen to be outside, notice how many different sounds you can hear. In these moments, by focusing on the senses, your mind will have an opportunity to rest and you receive a bit of rejuvenation.
Third, create a practice that interrupts resistance. Resistance to experience is so habitual that you likely rarely notice it until you have relief from it. It triggers suffering and robs you of precious life energy. Create a habit of using tension or discomfort as cue to engage a mantra or action of acceptance of your experience as it is. Mantras of acceptance might sound like any of the following:
I feel________ and that’s okay.
I can be with this experience.
I can love this part of me.
I am sending love to this anxiety (fear, anger, depression, etc.)
I am big enough to feel this.
Hello, reactive part of me. It’s okay that you are here.
Actions that help dissolve resistance might include:
Placing a hand on your heart
Exhaling longer than you inhale
Stretching and yawning
Self-soothing touch or massage
Smiling and relaxing tense muscles
The change you want to make in your life and see in the world will arise from a new mind and an open heart. Mindfulness opens the door to a new way of experiencing life that goes beyond habits and accesses wisdom. You can learn and evolve through suffering, pain, and drudgery, but it is not required. The more simple moments of mindfulness you string together, the more you have an opportunity to grow through discovery, insight, and joyful experience.
Practice
Choose one of the practices above to engage in every day in the coming week. Find a simple way to remind yourself of the practice you have chosen. For example, put post-it notes in the places your attention will land throughout the day. Or, write a reminder on your hand. Or, set several alarms on your phone.