To let go
Is to stay open,
just like this
To let go
Is to stay open,
just like this
This place where you are right now
Life circled on a map for you.
Wherever your eyes and arms and heart can move
Against the earth and the sky,
The Beloved has bowed there –
Life has bowed there knowing
You were coming.
A slightly edited poem by Hafiz
Translation by Daniel Ladinsky, The Subject Tonight Is Love
The beauty of mindfulness is that it is meant to be practiced in our daily life. We are not only practicing when we are sitting on the meditation cushion. And essentially, the more we practice the more mindfulness becomes integrated into all that we do.
Here are some simple mindfulness techniques to do throughout the day
– When you wake up in the morning take a few moments to feel and get in touch with your breath. It’s a good idea to do this before going to sleep as well.
– Connect with your breath as much as you can during the day – do a short breathing anchor meditation. Notice how many times throughout the day you are in touch with your breath.
– Pay attention to moments when you shift from one position or activity to the next. For example getting up from the chair or sitting down. Do these as mindfully as possible. Stay in touch with your breath and notice how the movement feels in your body.
– Belly breathing. Notice how you are breathing right now. Put your hand on your stomach and take a few breaths all the way down to the belly, feeling how it expands on the in-breath and contracts on the out-breath.
– Slow walks. Take a walk while paying attention to how your body feels. Feel the soles of your feet against the ground when you take each step. Notice how your body feels when you are walking slowly and then how it feels when you take faster steps. Remember to also feel your breath now and then during the walk. Then also, try to pay as much attention to your surroundings. See the buildings or the trees, notice the colors, the shapes, the movement you can see. Then you can shift by noticing the scents you can feel, or the sounds that you can hear.
– Make a habit of noticing some positive situations during the day. One idea is to write them down in the evening. You can do the same with a negative situations or events that seem to stay with you, and pay attention especially how you react or respond to them, what reactions they might have caused in your body – without making any judgements.
This poem by Rumi is often read in connection to mindfulness, and I think it’s a beautiful reminder of how to meet discomfort in our practice, and our lives.
Each morning we wake up to certain feelings or sensations, and each morning there is something new. Sometimes we feel rejuvenated and content, other times we are tired, in pain, feel a heaviness or something else we would categorize as negative. Even pausing for a moment to simply meet & feel whatever is there, will increase our awareness and sense of presence. We practice meeting it all with as much patience, kindness, and curiosity as possible.
In mindfulness meditation we practice focus and observation, which in time helps us gain a different perspective of what we are feeling and sensing, instead of becoming absorbed by it. If we feel pain somewhere in the body, we can try and imagine breathing into and out of that place, I have found this to be helpful with for example headache and shoulder pain.
We practice meeting our feelings and sensations. We try as much as we can to invite it all in, even the discomfort. After all, it may be clearing the way for new joy.
The Guest House
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.
The dark thought, the shame, the malice,
meet them at the door laughing,
and invite them in.
Be grateful for whoever comes,
because each has been sent
as a guide from beyond.