I wake up in the early morning to the sound of birds chirping delightfully outside my window. I quietly make my way to my yoga room, where the gentle flow of the tabletop waterfall cascades rhythmically, inviting me to my morning meditation. I inhale deeply, letting the stream of thoughts flowing in my mind pass gracefully in and out of consciousness. I then exhale any tension or tightness my body may be holding as I sit in my deep meditation for a delicious 40 minutes.
BEEP BEEP BEEP! The sound of my alarm wakes me from my dream. I roll out of bed, grab my robe and fumble to let the dogs out, stubbing my toe along the way. Following a few expletives, I scoop the dog food into the metal bowls, toss them to the floor and make my way to the steaming shower that must quickly wash away the lingering fog from my still-sleepy brain.
I jump into my clothes, paint on some semblance of a face and pull up my hair. I grab a glass of juice, a packet of instant oatmeal and a yogurt, which will serve as my breakfast and lunch when I make it to the office. I secure the dogs and (as I exit the house) take a deep breath (holding it for the required four seconds), offer a blessing for the day on the exhale and haul it to my Jeep because I am now five minutes late for work!
Research continues to remind us of the role of mindfulness in our experience of overall wellness. Yet, a culture of “busy” permeates, sabotaging earnest attempts at a peace-filled, mindful lifestyle. Jon Kabat-Zinn, in his groundbreaking book Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness, writes, “There is something about the cultivation of mindfulness that is healing, that is transformative and that can serve to give our lives back to us.”
A practice of mindfulness extends beyond the individual practitioner and benefits those who surround her or him. Thich Nhat Hanh, Buddhist monk and author of many books, including Planting Seeds: Practicing Mindfulness With Children, offers, “When you are solid, happy and full of compassion, you will naturally know how to create a happy family or school environment, and how to water the positive qualities in your children, other family members, students and colleagues at work.”
Although most of us would agree that this sounds divine and long to attain a lifestyle that promotes full presence, many of us struggle with the basic logistics of beginning a mindfulness practice. To devote the suggested 40 minutes a day to meditation would require many of us to eliminate sleep. I am a huge advocate for daily meditation, but I find that a 20-minute practice following my hour at the gym is about all I can devote to it daily. However, there are numerous ways that we can create moments of mindfulness throughout our day.
1) Add intention to routine activities. Routine activities can take on contemplative practice when we set our intention on being fully present in the moment. Walking the dogs, making the bed, even emptying the dishwasher can become moments of mindfulness (if we put the distractions of our phones away). For example, a morning shower is filled with sensory experiences if we allow ourselves to be present to the sensations of the water cascading down the body. We can use that time to do a body scan and note where tension is being held, then allow the warm water to release the tightness and relax our muscles.
2) Breathe through the mundane. Traffic lights are notorious stressors. We can, however, repurpose those few minutes by taking deep breaths, setting aside our agenda for the day, turning off the radio and becoming fully present in our bodies.
3) Seek consciousness through coloring. Adult coloring books have become the latest craze because they allow the individual to focus on a single task. The activity incorporates creativity and color and allows for a few moments of relaxed consciousness. Grab a book and color during breaks at work.
4) Practice jigsaw meditation. Jigsaw puzzles are another way to promote a focused meditation. Dollar stores carry small puzzles that can be placed in break rooms at work, promoting collective consciousness with colleagues. Taking a few quiet moments to focus on this task may be just what the doctor ordered to relieve stress during the day.
5) Delve into devotion moments. Opening a book with inspirational quotes can offer moments of reflection and contemplation. My recent favorite such book, The Meaning of Life by Bradley Trevor Greive, provides brief reflections captured in combination with precious pictures of animals.
6) Make time for teatime. Taking a break for a cuppa tea has long been one of my favorite routines. Tea has been a staple in China for centuries, first being used for medicinal reasons and later for more social purposes. British afternoon tea was offered to break up the extremely long time between breakfast and the fashionably late dinner, which were the only two meals served. Still, a good cup of tea in the afternoon can provide a soothing, fragrant mini-escape from a stressful day.
7) Embrace the Zen of nature. Years ago, I purchased a mini-Zen garden, filled with sand and miniature rocks, for my office. I use a small rake and create swirls and twirls in the sand as I release the tension of the day. I know other colleagues who enjoy the art of bonsai and trim their tiny trees during breaks. Nature is a sacred space that connects with us in meaningful ways. Gardening, taking nature walks, watching a sunrise or sunset — just being present to the outdoors can significantly reduce our stress levels.
8) Blow bubbles. Bubble therapy is one of my personal favorites. It requires one to take a deep breath and skillfully exhale in a way that will not burst the bubble. After a particularly stressful day, I like to take my huge bubble bottle outside and blow to my heart’s content.
9) Make a gratitude list. Counting our blessings appears to offer not only moments of mindfulness but also a shift in brain chemistry. Taking time to reflect on that for which we are grateful can promote an immediate reduction in the experience of external stressors — and the effects can linger long after the moment has dissipated.
10) Connect with others. Animals can provide connection and comfort in the most primal way. For me, watching goldfish pop to the surface during feeding and then swim gracefully among the miniatures in the bowl is therapeutic. However, few things beat a cuddle (and a good tummy rub) with my two 65-pound dogs. We all huddle together and enjoy the connection between human and animal. Of course, although I love my canine cuddles, my ultimate is simply sitting quietly and hugging my spouse for a few moments.
Armed with a handful of ways to incorporate moments of mindfulness, take a deep breath, exhale and enjoy being present in your day.
Cheryl Fisher is a licensed clinical professional counselor in private practice in Annapolis, Maryland, and a visiting full-time faculty member in the pastoral counseling program at Loyola University Maryland. Her current research is titled “Sex, Spirituality and Stage III Breast Cancer.” She is also writing a book, Homegrown Psychotherapy: Scientifically Based Organic Practices, that speaks to nature-informed wisdom. Contact her at firstname.lastname@example.org.
Opinions expressed and statements made in articles appearing on CT Online should not be assumed to represent the opinions of the editors or policies of the American Counseling Association.