Mindfulness in a busy world

"It's not a matter of letting go - you would if you could. Instead of 'let it go' we should probably say 'let it be'" Jon Kabat Zinn

You just need to find 10 minutes a day, they said. Yes, that's easy peasy I thought. Except it isn't. Life gets in the way, there's always something to do, somewhere to go, someone to sort out.

Then that 10 minutes, if you can find it, your mind is racing. It's hard, doing this mindfulness stuff. Your thoughts are pinging to your next task, and the one after that, and the one after that.

This is why mindfulness is a practice. You need to practice it to get better at it. You also need to practice creating a habit out of it. Explore the best time for you. Is that first thing in the morning before you brush your teeth? Last thing before you go to bed? While you are snatching a break to eat your lunch? Sitting in the car just as you arrive at work?

You have found your time. But sometimes you have 10 minutes, sometimes just one. That's OK - even one minute is still a habit. The key is to do it even if you do only have a minute.

Then you sit still, close your eyes (or gaze downwards so you can ignore what's going on around you) and focus on something. Traditionally that's your breath, but it can be a sound, a sensation elsewhere in the body. Pretend it's the most interesting thing in the world. When your mind wanders, which it will, notice it and gently re-focus on whatever you have chosen as the most interesting thing in the world. That ticking clock is much more interesting than what you need to buy from Tesco!

And that's it, really. Just sit. Notice the sensation of your breath in your nose as the air flows in and out. Notice how your feet are hot / cold / tingling / feel a bit weird. Notice that strange ache in your back when you try to sit up straight. Notice the faint noise of traffic in the distance. Notice your cat purring. Notice the feeling of air on your skin. And when your mind goes for a wander, bring it back, kindly and gently.

As you practice, you will notice how your attention and focus increases, not only in the mindfulness but also in everything else. You'll feel calmer. More able to pause before the automatic reactions kick in. Better able to deal with the stresses of the day.

Give it a try and let us know how you get on. At Rise&Bloom we can support you if you want to explore meditation and mindfulness in more detail.

Love

Jen Rise&Bloom