Mindfulness
rituals
by Thich Nhat Hanh
Are you simply moving through your day, without fully living?
I did this for many years. It was as if life was just passing by, and
I was waiting for something to happen. I always felt like I was
preparing for something later.
But today isn't preparation for tomorrow. Today's the main event.
You don't need to do all of these, but give a few of them a try to
see if they make your day better.
Ritual isn't about doing a routine mindlessly. It's a way of building
something good into your life, so that you don't forget what's
important. Done mindfully, a ritual can remind you to be conscious. Done
mindlessly, a ritual is meaningless.
Here are a few timeless favourites:
1. Sit in the morning.
When you wake up, in the quiet of the morning, perhaps as your coffee is
brewing, get a small cushion and sit on the floor. I will often use this
opportunity to stretch, as I am very inflexible. I feel every muscle in
my body, and it is like I am slowly awakening to the day. I'll also just
sit, and focus on my breathing going in and out. I'm an absolute
beginner when it comes to meditation, but this always starts my day
right.
2. Brush your teeth.
I assume we all brush our teeth, but often we do it while thinking of
other things. Try fully concentrating on the action of brushing, on each
stroke of each tooth, going from one side of the mouth to the other. You
end up doing a better job, and it helps you realize how much we do on
autopilot.
3. Eat mindfully.
Turn off the TV, put away the computer and mobile devices, even put away
the book or newspaper. If you eat with any of these things (most people
do), eating without them will seem boring. And yet, unless you do this,
you are not truly appreciating your food. I like eating my oats (with
nuts and berries) mindfully, paying attention to each bite. It makes the
food taste better, and I eat slowly and with gratefulness.
4. Wash your bowl. When
you're done eating, wash your dish immediately. Do it while paying full
attention to your washing, to the water and suds.
5. Drink tea.
There's something ancient about the tea ceremony - and when you drink
tea as a mindfulness ritual, you're connecting with millions of others
who have done so over the centuries. Make your own tea ceremony -
prepare the tea carefully and mindfully, pour it slowly, sip it with
thoughtfulness. See if you can set aside one time each day to do this,
and it will transform your day.
6. Walk slowly. I like to
take breaks from work, and go outside for a little walk. Walk slowly,
each step a practice in awareness. Pay attention to your breathing, to
everything around you, to the sounds and light and texture of objects.
7. Read in silence.
Find a quiet time (mornings or evenings are great for me), and a quiet
spot, and read a good novel. Have no television or computers on nearby,
and just immerse yourself in the world of the novel. It might seem
contradictory to let your mind move from the present into the time of
the novel, but it's a great practice in focus. Also, I love a good novel
more than almost anything else.
8. Look at someone
gratefully. Each day, find someone you care about. Instead of
just seeing what you always see, really look at the person. Try not to
do it creepily. See this person for the miracle that he/she is, and be
grateful for his/her existence. If you're feeling generous, tell that
person how thankful you are for him/her.
9. Work with focus.
Start your workday by choosing one task that will make a big difference
in your work, and clearing everything else away. Just do that one task,
and don't switch to other tasks. Single-tasking is a great way to find
focus. Increase your 'Monk Mind.'
These rituals aren't the only time you should be mindful, but they're
great reminders. Today, try a few of them to fully live and fully
appreciate this wonderful day. |