Be Mindful in Everything You Do

1/30/2013

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So you know that calm and relaxed state you feel after meditation? It feels good and lasts for a little while then daily life oozes back into your body and mind leaving you feeling stressed and maybe even overwhelmed. You might even feel like you're back where you started.

Is it possible to sustain that feeling beyond the meditation and carry it into your daily life?

I believe it is and can be done rather simply. But just like meditation, it is a life-long process and isn't always easy.

All you have to do is take the mindfulness techniques you practice in mediation and use them in whatever it is that you're doing. Whether it's driving or having a discussion with someone or reading a book. Just allow your attention to rest fully on whatever you are doing. Being aware of what is happening within and around you will help you to cultivate mindfulness throughout your day and prolong that sense of peace.

This is one of the reasons why we practice mediation, for the positive effects it can have in all areas of our life.

Here are a couple of mindfulness tips from one of my favourite blogs, Zen Habits:

  • Do one thing at a time. Single-task, don’t multi-task. When you’re pouring water, just pour water. When you’re eating, just eat. When you’re bathing, just bathe. Don’t try to knock off a few tasks while eating or bathing or driving. Zen proverb: “When walking, walk. When eating, eat.”

  • Stop worrying about the future – focus on the present. Become more aware of your thinking — are you constantly worrying about the future? Learn to recognize when you’re doing this, and then practice bringing yourself back to the present. Just focus on what you’re doing, right now. Enjoy the present moment.

Join the class next week on Thursday, 7 Feb from 7 - 8 pm at the Mandala Center for Health and Wellness to discuss various ways to bring the mindfulness you practice in mediation beyond your practice and into your daily life.

Namasté,
Sarah
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Free Meditation Planner

1/2/2013

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The first few days of 2013 are a time of new beginnings, focusing on our personal goals and creating New Year’s resolutions to make this our best year ever!

When you ask yourself “What one thing can I be doing that will bring me the most benefit in my life?” what is your answer? Mine is to create a regular daily meditation practice so I thought yours might be as well.

To help you develop a daily meditation practice and “Create a Meditation Habit” here is a free Meditation Planner made just for you.

Here is some background info to help you fill it out.  

Why meditate…

Under this section, list the various reasons why you choose to meditate or what you hope to gain from a regular practice. It is best to approach meditation without expectations and to accept the experience as it is. Yet, it may help you stay motivated if you remind yourself of your reasons for choosing to develop a regular practice such as health benefits, stress reduction, focus or concentration, compassion, emotional resilience or whatever other reason you choose to make the time for yourself to meditate.

Your reasons for meditating may change over time. Just focus on a few main reasons you are drawn to at the moment.

When to meditate…

By deliberately choosing specific times in the day that you will meditate (and even the location and any props you’ll need), you are taking the time to think about how this new activity will fit into your daily routine. Maybe you will meditate before getting out of bed or leaving your house for the day. Maybe you would prefer to meditate over lunch to get a break from work or at the end of your day.

Make a commitment to yourself to meditate for at least 5 minutes before going to sleep at the end of the day. (Using meditation techniques as you fall asleep will help you drift off peacefully but it is more ideal to meditate as a separate activity to gain the most benefits and allow you to explore your meditations without falling asleep.)

Choose a least one backup time as well. Successful habit changers are specific with what they will do if their original plan fails. By having a backup plan, it will be easier to go with the flow of your day and maintain your habit despite unexpected changes to your routine.

Set Your Goal Time

Decide how long you would like to meditate in each session. Start small and work your way up to ensure success. Even 5 minutes a day will help you instil the habit. Then if you wish, you can extend the sessions by a minute every day or 5 minutes one week and 10 the next. Whatever works best for you.

Ensure you choose something that will help you be successful. Remember the focus is a regular habit, not to meditate for hours one day and then be fed up with the process. By starting slow at the beginning, it is more likely you will make a change that sticks with your routine.

Check off each day that you meditate or write down the length of time you meditated that day. By seeing each box filled, there will be more of a draw to do it again and again to keep filling up the boxes.

A Visual Reminder

Post the Meditation Planner somewhere you will see it daily such as the fridge, a mirror in the bathroom or somewhere you will see it easily. This will ensure you are getting a visual reminder every time you see it which will help you stay focused and remember your intention to create a meditation habit. Even keep a pen nearby so you’re able to keep track easily.

Finally, Remember Compassion

The last piece that is required for developing a successful habit is compassion. Be patient with yourself if you forget one day or your schedule doesn’t align with your plan. Once you remember to meditate just start again where you left off. A missed day isn’t a failure but part of the journey as you are developing the regular habit. Keep practicing, be compassionate with yourself and adapt your routine as you go along.

Your Meditation Planner

Here is the downloadable Meditation Planner for you. It should only take a couple of minutes to fill it out. Then post it right away so you can start tracking your progress today. Enjoy!

Wishing you much success as you “Create a Meditation Habit.”

Namasté,
S

PS – The January “Create a Meditation Habit Course” starts next Thursday 10 Jan at 7pm.

Space is limited so if you’d like to reserve your spot, just send an email to [email protected].

Hope to see you there! :)

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