As you have probably figured out by now, there are many different kinds of practice that we can do when we “practice” mindfulness and meditation. Some require that we set aside a set amount of time on a very regular basis – preferably daily and engage on some kind of “training” of our mind, to become more stable, less distractable, less reactive. This is the formal aspect of our practice. Janet talked about this in her last blog post – Simple but not Easy.
Here, I would like to bring more focus on something different. What people call the informal practice of mindfulness and meditation. The shorter periods of time we take during the day, during our normal activities, to “pause and reset”, for a few mindful minutes. A way of “turning off our internal mind devices” for a few minutes at a time. A stepping back from the usual, habitual, automatic, flow of our lives.
These moments of practice are not meant to replace the formal practice of sitting in meditation, but to enhance it. As we become more experienced in the practice of formal meditation, we become also more able to create these mini-pause or mindful breaks during our day. The 2 are not opposite to each other; the 2 kinds of practice go hand-in-hand; they actually reinforce each other.
What is it that we call a “pause” in the mindfulness tradition?
1. The pause is meant to bring us back to the present moment experience. And to do that, we bring our ATTENTION onto SENSATIONS in our bodies. So, this pause is in large part a “physical” event, a “bodily” event, an “embodied” event.
2. It is not a “thinking” event.
3. It works most often like this:
• First, we bring our attention toward our physical presence – our breath, our body sensations. We allow these to become known and felt fully.
• From there, we touch into the feeling tone, or the emotional weather of this moment. We name it; We allow this to be.
• And we may finish by giving ourselves a simple word of kindness or of reassurance.
The overall effect is that we INTERRUPT all the automatic patterns of our life. Instead of remembering a past event, or anticipating what will happen next, we intentionally put the break on the working of the mind and bring it back to NOW.
When can it best happen and how do we build a habit of it?
1. Anytime your life is asking you to WAIT for something – in a line at the cash register or a kiosk, or at the airport; at a red light; while your computer is updating its software or rebooting; and more.
2. Times when we are moving from one physical space to another physical space – mindful walking steps. For instance, leaving the house to go somewhere else. Leaving the car in the parking lot or garage to go to an office or home. This is very relevant during the holiday season because we may be attending more events or gatherings and be more rushed.
3. Tying it to an existing habit of doing a daily task, especially those that involve taking something into our HANDS – dog leash, car keys, glass of water in the morning, first cup of tea or coffee. When we take something in our hands, it has the capacity to hold and command our interest or attention; there is a deep pull of the mind to what’s in our hands. This offer an opportunity to stop and hold our attention.
4. An actual mindfulness bell – a cell phone chime or reminder.
To recap
1. The informal practices, of building mindfulness minutes into our life cannot be ALL of the practice. It is reinforced and supported by the practice of formal meditation.
2. However, these informal practices can have a major impact on QUALITY of our day, of the way we experience our day or move through our day.
3. The practice is primarily a return to our physicality, a return to awareness of our physical presence
– quality of our breath,
– sensing the pressure points, tension points, pain,
– touching into our emotional tone of this very moment.
• This is not a blank pause or a zoning out. It is awake, embodied, and curious. “A pause that doesn’t push anything away.” “A pause that makes room.” “A pause that holds experience, without gripping it.”
4. We build mindfulness minutes in our lives in a way that suits us – picking the occasions (for examples during waiting moments, transition moments, when we take something in our hands, or by using a mindfulness bell.)
EXPLORE WHAT’S NEXT
If this reflection resonated with you, we invite you to take the next step. Visit our calendar of upcoming meetings and events to find opportunities to practice in community, deepen your understanding, and connect with others on the path. Whether you’re just beginning or returning to your practice, there’s a place for you here.