Wireless Meditation:
5 Tips For Anywhere Mindfulness
by Maya Frost
The problem with meditation is attachment.
We get in the habit of needing
our altar, favorite cushion, incense, CD, certain
time of day, necessary length of time, or particular
style of sitting. If we can’t do it the “right”
way, we tend to skip it altogether. We get so attached
to the trappings that we get a little testy if we
don’t have everything just so.
This is funny when you think about it. In Buddhism,
the core belief is that life is full of suffering,
and this suffering is due to attachment. Isn’t
it ironic that we become so attached to the idea of
meditation? Isn’t it a bit absurd to think of
followers of particular styles of meditation as obsessive
about their own approach?
I find it hilarious.
I also find it destructive.
I’m all for whatever
works. If committing to a ritual is right for you,
by all means, light that candle. If you must do some
yoga exercises prior to sitting, go for it. If you
need to go for a run before chanting, be my guest.
However, if
you find that your concept of what you need in order
to meditate is limiting instead of liberating you,
it’s time to take a look at what I refer to
as “wireless” meditation.
The beautiful thing about
going wireless—-whether it’s with phones,
computers, or your own quest for mindfulness—-is
that you suddenly become unencumbered by extraneous
connections. You can continue with your day. You can
go anywhere. You are free.
Just as a wireless phone allows
you to think of your workplace in a whole new way, a portable mindfulness practice
gives you the opportunity to bring attention to whatever
you’re doing.
Your connection to your mind and your heart is hooked
up while you’re taking a shower, washing the
dishes, walking the dog, or tending your garden.
You no longer see mindfulness
as something you can do only if you’re sitting
in your family room before the kids get up.
For those who’ve given up
on meditation, consider the freedom of a portable mindfulness
practice.
Here are five questions to
ask yourself in order to stay connected anywhere,
anytime:
- “What can I notice
this minute?”
Look around. What do you see? What colors pop? What
kind of light fills your space? What do you smell?
What do you hear? How does your body feel right
now?
- “Where can I focus
my attention this minute?”
Choose something within you—-a physical sensation,
a thought, an emotion. Or, go outside your skin
and shine all of your attention upon something around
you. Spend one minute in full discovery mode.
- “What can I do to
connect with this person?”
If you’re a parent and you’re feeling
a little burned out by your child’s demands,
stop thinking about how to fulfill a request and
focus on how to fulfill a need. Can you give loving
attention without giving a thing? Can you focus
your full attention on your partner in the way most
likely to make them feel cherished?
- “How can I bring
more mindfulness to this task?”
Whether you’re filing, copying documents,
folding laundry, or scrubbing the bathtub, you can
focus intently and intensely upon your particular
task. Take note of the textures. Pay attention to
edges, creases, folds, warmth, texture, and color.
Focus on the muscles you’re using in each
step of the process. Feel the bending, flexing,
and stretching your body must do to perform each
movement.
- “How can I find more
meaning in this moment?”
In every moment, we have the opportunity to connect
to what matters most. We can choose to find a reason
to feel grateful, content, secure, uplifted, and
cared for. By paying attention, we can find value
in the simplest tasks and the greatest challenges.
