Jon Cabot-Zinn, Ph.D. founder of UMass Medical School's Mindfulness-Based Stress Reduction Clinic, defines Mindfulness as "The awareness that arises from paying attention, on purpose, to the present moment, non-judgmentally." (Cabot-Zinn,2016) In simple terms, Mindfulness is being aware in times that you are typically unaware. Often we naively call this awareness our subconscious mind, but the fun part is that once thought or observation enters your conscious mind, it is no longer part of your subconscious.
Have you ever been driving, and, let's say, you wanted to drive to the store, but somehow you pulled into your work parking lot, not knowing how you actually got there or why you automatically drove there? You think to yourself; I must be working on autopilot. We spend much of our waking hours in this state of autopilot. Dr. Matt Killingsworth, a University of Pennsylvania "Happiness" expert, claims that our minds wander 47% of the time, leading to a great deal of unhappiness. (Ted 2012)
Meditation is broken into two different practices. Our formal practice is when we sit in meditation either silently or listening to a speaker or audio. Informal practice is often clumped together under the term "Mindfulness." Becoming mindful is both very easy and ridiculously hard. As we "wake up" to our everyday life through Mindfulness, we have the opportunity to not only become more aware of what is happening, strengthening our minds and lowering our stress levels, but according to Dr. Killingsworth, we become happier. Mindfulness activities don't need to be long or complicated. Starting with one of the activities listed below for five to ten minutes is all you need to create a mindfulness practice.
What are some everyday Mindfulness Activities?
Walking: Walking Meditations, everything from silent meditative walks to forest bathing, is an easy way to be mindful. As you walk, concentrate on how the ground feels under your feet, how the air feels on your skin, and how your body swings and sways with your steps. If it is safe to do so, take off your shoes. Feel the grass or dirt under your feet. Feel the coolness of the morning dew or the warmth of the midday sun. Notice how you step: heel, arch, toe, or for those who are neurodivergent, it may be toe, heel. Repeat your gait sequence like a mantra as you walk, thinking to yourself your step combination. Or count steps with curiosity. How many steps are there from your front door to your mailbox?
Bathing: One of my favorite mindfulness activities is mindful showering. Notice your automatic behavior in the shower. Do you wash your hair first or your body? Do you always leave the shampoo in a particular place related to the conditioner or body wash? Once you understand your routine, begin to do those activities mindfully. How does the bar of soap or loofah sponge feel on your skin? Is it smooth or rough? Does this sensation feel good? After soaping up, does your skin feel soft, or is there a sticky sensation? How does it feel when you wash your hair? What if you spent a few extra minutes giving yourself a head massage? How does that change your routine and maybe even change your day? What is the water temperature? What would change if you turned the dial slightly down or up? Notice the steam rising and notice for a moment how the light from a window dances on the water spray. What do you smell? Does your body wash really smell like roses and lilacs? Be curious. Did you choose your shampoo because it subconsciously reminds you of the baby wash your parents used when you were a child or because it smells like the flowers at your high school dance or wedding?
Washing Dishes or Other Chores: Very few people like to do chores, but even if you enjoy cleaning, are you mindful while doing it? Too often, we experience emotions while doing chores, we narrate a stream of unconscious displeasure about what we are doing, or we are thinking of something entirely different than what we are currently doing. From the data collected by Dr. Killingsworth's "Happiness Study," it was discovered that when our minds wander, "we often think about unpleasant things: our worries, our anxieties, our regrets." This same study found that even when our minds wander to neutral or pleasant thoughts, we are still less happy than when we focus on the task in front of us. So, try to stay mindful when doing mundane or unpleasant tasks. Narrate to yourself what you are doing, but do so in a neutral way without the emotional link. Think to yourself. I am now picking up the blue plate and washing it with the sponge, and I will continue to do so until all the leftover pasta sauce washes down the sink. Try focusing on the sensations of what you are doing. The soap as it glides over the plates, or the temperature of the water, the feeling of the vacuum in your hand. Stay in the moment. Dance a little, but don't think of the first song you danced to with your middle school crush but dance to the sound of the water splashing the sink or the swish of the broom on the floor.
Driving: Back to driving. Next time you are behind the wheel, instead of "zoning out," allowing yourself to navigate by autopilot. Start with sensing where you are. Look around before putting the car into drive. Not just to become aware of any children chasing a rolling ball across the street but of the sun's position or the weather. How the air feels on your face or how you are gripping the wheel in your hand. Are you gripping too tight? Take a deep breath and loosen your hands. Are your hands in the old standard 10 & 2 positions, the new 9 & 3 recommendation, or is it a relaxed one hand at the 12 o'clock position? Should you change your hand position? Does it feel comfortable holding the wheel in a different position? As you are driving, shut off the radio and notice your neighborhood. Call out the colors of the houses and street signs as you pass. Have you noticed how lovely your neighborhood is? When someone cuts you off, instead of honking your horn, smile, and wave, think to yourself that they must be in a hurry and need to be somewhere fast. Turn around any disparaging thought to one of concern or even humor. Instead of, "Look at them driving like a maniac," think, "Oh, they must have a crying baby who needs to be fed." Or try wishing them some Lovingkindness. Think to yourself, sending a "May you be safe, may you be well, may you be happy" their way. They may be in great need of some Lovingkindness.
Eating: Mindful eating can be a lot of fun and very satisfying. Taking your time, savoring the experience, and using all your available senses in your eating ritual may change your relationship with food before digging into your meal. Take a breath. What do you smell? Is your food sweet or savory? How does the smell combine and interact? Do any memories or emotions come up? Signals from the olfactory bulb take a direct route to the limbic system, including the amygdala and the hippocampus, the regions related to emotion and memory. (Walsh,2020) Next, with your first bite, savor chewing, and if you can safely hold the food in your mouth before swallowing. Our sense of taste is found in our insular cortex, the part of our brain which plays a role in our visceral and emotional experiences. (The Sweet Spot: Research Locates Taste Center in Brain | Cornell Chronicle, 2019) The insular cortex is believed to be involved in consciousness. It is linked to emotional regulation, including compassion, empathy, perception, motor control, self-awareness, cognitive functioning, interpersonal experience, and the awareness of hunger, pain, and fatigue. (Wikipedia contributors, 2023)
The insular cortex is located in an older part of our brain, so the emotional link of eating is hard-wired into our brain. Too often, we eat too quickly, not taking notice of the emotional connection in eating or the messages we receive about eating are harmful and possibly traumatic, making us feel bad. Mindful eating can help heal our relationship with food. As you practice mindful eating, be aware that unexpected emotions may arise, and there could be an emotional release. Practice mindful eating when you feel safe within your window of tolerance and where there is support if you feel emotionally cued by unpleasant memories. If you experience effects from an eating disorder, check in with a therapist or trauma expert before practicing mindful eating.
Yoga, Tai Chi, or Exercise: Joyful movements such as yoga, tai chi, and many types of exercise give people plenty of mindfulness opportunities. Yoga and Tai Chi are mindful practices that link your breath with your movement. There are many yoga classes that have a focus that is more closely related to strength training. Try to find a class that links movement with breath and allows your body a gentle flow. While enjoying these movements, focus on how your body moves. Notice where you feel your breath in your body or how your breathing changes in different poses. Do you feel your heartbeat? Where in your body do you feel it? When you find your mind wandering, bring it back to your body. What are you doing at that moment? Where are your arms, your legs? Do you feel your muscles tighten, shake, or relax? If you focus on your body, can you make transitions smoother? Notice where and when you can push your body further and where you need to back off. Can you change your relationship with movement by being mindful of how your body moves?
How Does your Formal Practice Affect Your Informal One
As you progress in your formal meditation practice, you slowly begin to notice when your mind is wandering, not only when you meditate but when you are going about your day. As this awareness develops, you will become curious about where your mind goes. During your formal meditation, you will become more aware of your breath, the pauses in your breath, and where in your body you feel your breath. The dedication given to your formal practice will flow over into your daily routine, giving you more conscious awareness of what you are doing and why.
Sur-Thrive Wellness offers group and 1:1 meditation guidance. Book a free consultation, and we can work together to build your meditation practice. And check out the events page for meditation meetings and classes near you or virtually online.
My dear readers, May you be healthy. May you be safe. May you be loved.
In lovingkindness,
Krystal Linn, RMT, CHt, CLC, CMT
Works Cited:
Kabat-Zinn, J. (2016). Wherever You Go, There You Are: Mindfulness meditation for everyday life. Hachette UK.
TED. (2012, November 5). Want to be happier? Stay in the moment | Matt Killingsworth [Video]. YouTube. https://www.youtube.com/watch?v=Qy5A8dVYU3k
The sweet spot: research locates taste center in brain | Cornell Chronicle. (2019, March 14). Cornell Chronicle. https://news.cornell.edu/stories/2019/03/sweet-spot-research-locates-taste-center-brain#:~:text=The%20insular%20cortex%2C%20which%20separates,our%20bodies%2C%E2%80%9D%20Anderson%20said.
Walsh, C. (2020, February 27). How scent, emotion, and memory are intertwined — and exploited. Harvard Gazette. https://news.harvard.edu/gazette/story/2020/02/how-scent-emotion-and-memory-are-intertwined-and-exploited/#:~:text=Smells%20are%20handled%20by%20the,related%20to%20emotion%20and%20memory.
Wikipedia contributors. (2023). Insular cortex. Wikipedia. https://en.wikipedia.org/wiki/Insular_cortex
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