Mindfulness Week 2

I chose these images as a reminder while being mindful to also slow done and look around. How often would we simply look right past the beautiful details God shows us. –Mandy June Photography.

The introduction to this post was given last week and is titled Mindfulness. I encourage you to read that post first. 

Waiting my turn in line to return an item, I relaxed and simply watched what others were doing around me. I didn’t tap my foot, review my shopping list, or look at my phone. I people-watched. It was as if my body gave a sigh of relief, as I became an observer of my surroundings. Then a few days later, it happened again. While driving the four minutes from my home to my in-law’s farm, I looked out the windshield at the fields and cattle, and I felt myself relax. These two occurrences (and a few others in my first week of practicing mindfulness meditation) convinced me this practice of meditation is restorative.

The first week of mindfulness meditation was focused on building concentration and awareness. The meditations were eight minutes in length and to be completed twice a day. There were two days I completed both meditations. On the other days, I did it once in the evening. The practice of meditation was described in Mindfulness using the analogy of sitting near and watching a river. It explained our mind is like the river and we can sit on the bank and watch the thoughts streaming past. During the meditation, you might lose track that you are to observe and instead step in the current and be swept along by your thoughts. When you notice this has happened, you are simply to take note of where your mind went, and then gently escort the mind to focus again as an observer.

We can observe our thoughts because the mind doesn’t just think; it also knows it is thinking. The way the book teaches this awareness is to have you focus on your breath. It describes the breath as both an anchor and a moving target. As you focus on your breath, your mind is anchored to the present. As your breath moves in and out, you can aim your thoughts to focus on the inhale and exhale. Then when your mind wanders (as it will do) you can see what your mind started to think about, note your thoughts, and then focus again on your breath.

Last week, I detailed how I would organize these next posts:

Three quotes from the book with a short explanation 

&

A recap of what I am thinking, feeling, and discovering in regards to mindfulness.

Three Quotes from Mindfulness*:

1. “When we’re unhappy, for example, it’s natural to try to figure out why we’re feeling this way and to find a way of solving the problem of unhappiness. But, tension, unhappiness or exhaustion aren’t “problems” that can be solved. They are emotions. They reflect states of mind and body. As such, they cannot be solved – only felt. Once you’ve felt them – that is, acknowledged their existence – and let go of the tendency to explain or get rid of them, they are much more likely to vanish naturally, like the mist on a spring morning.” Page 28

I learned through this book that our mind is so often in problem-solving mode that we often try to solve our emotions as though they are problems. When our brain focuses, for example, on sadness as a problem, it highlights the gap between where we are and were we want to be. Brooding and asking yourself, “Why do I feel this way?” does nothing to help an emotional difficulty.

2. “Habits trigger thoughts, which trigger more thoughts, which end up triggering yet more habitual thoughts. Fragments of negative thoughts and feelings can form themselves into patterns that amplify your emotions. Before you know it, you can become overwhelmed by deep-seated stresses, anxieties and sadnesses.” Page 71

We can shake ourselves from negative patterned thinking by: 1) mixing up our usual habits or 2) focusing carefully on the senses when doing a routine activity. This week along with the meditations, I tried my morning routine of emptying the dishwasher with more awareness to my senses. I noticed how after so many years of practice, my fingers deftly sort the silverware. I heard how loud I am when I stack bowls and plates. I noticed how heavy our dinner plates felt in my hand. I was experiencing the present moment.

Then the last day of the week, Mitchell “helped” me unload the dishwasher. The chore took longer, but Mitch mixed up my usual habit and showed it in a new light. I noticed his chubby hands would grab a sippy-cup and then he would turn and hold it out expectantly to me. This new helper showed me that a routine activity experienced in a different way would give you fresh perspective and new thoughts.

3. “It’s almost as if your mind is digging around in the back room, offering up possibilities to gauge if you – your conscious awareness – like them or find them useful or interesting in some way. It’s like a child holding up its toys to an approving adult. This is what your mind does – it offers possibilities. You can choose whether to accept these thoughts or not. But all too often we forget this. We confuse the mind’s thoughts with reality and we identify ourselves far too closely with our minds.” Page 87

It is a powerful point the book makes: you are not your thoughts. 

What I am thinking:

*It is helpful to pause and observe my mind’s chatter and learn my thought patterns.

*It’s freeing knowing I don’t need to take all my thoughts personally. 

*Noticing my tendency to often miss the present moment is motivating me to practice mindfulness. 

*Meditation is revealing to me how my mind wanders and where it likes to travel. 

What I am feeling:

*It is hard to add another item to the “task list”. I especially feel this way because I can’t meditate when I am with my children. (I tried twice and the first time they crawled all over me and the second time my daughter weaved my toes in the rug). 

* Each meditation I make time for feels like a needed reset and I feel a sense of relief.

* I am still struggling to remember each day, so I set a reminder on my phone. 

* I enjoy the time meditating and feel it is worth the investment.

What I am discovering:

* When I made note of where my mind wanders during meditation this week, I noticed it most often went to daydreaming or planning. I see how this lines up with my personality and loving to have an organized plan and spontaneous fun.

I look forward to keeping you abreast of what I am learning and practicing.

Until next week,

-Kassie Joy

Quotes are from Mindfulness by Mark Williams and Danny Penman