Mindfulness in the Flow
“I can’t meditate because I can’t sit cross legged.”
My husband had been talking to a friend of his about his own meditation practice and this is what he got back. Hearing statements like these add fuel to my fire. I say it almost every time I offer meditation to those who choose to join me, especially in my mindfulness in the flow workshop.
“Instagram meditation is BULLSHIT.”
Sure, it would be lovely to be sitting in the perfect posture, wearing the perfect clothes on a mountain top somewhere in Nepal. I’d love to do that. Maybe I will someday. But for most of us, that is not accessible. What is accessible is bringing mindfulness into the flow of daily life, with or without a formal meditation practice.
Other nonsense I hear…
“I don’t have time to meditate.”
Sure, it may seem indulgent to just sit and be even for 5 minutes some days.
“I can’t clear my mind.”
I cringe when I hear this or even a cue that indicates that we are supposed to clear our minds. One of my favorite explanations of this comes from Dan Harris who says “if it is easy, you are either enlightened or you are dead.” Good news! If you are reading this I suppose there is a chance that you are enlightened, but you are most definitely not dead.
“I can’t sit still.”
What if I told you that you didn’t have to. Walking meditation saved me years ago when on a 7 day silent meditation retreat. I resisted it based on how stupid it looked to me, until I surrendered. Now I am not sure how I lived without it.
If you are still resisting, I have good news for you. Meditation is a great tool for bringing mindfulness into your life. However, with practice and intention, you can approach your regular and routine activities with a sense of mindfulness and presence. The key is to recognize when you are operating on autopilot and going through the motions. With so many conveniences, with so much automation, and with the constant flow of information that technology brings to us, it’s easier than ever to become overstimulated.
There are days when I log into Insight Timer, which is one of my favorite resources and I get bogged down by all of the choices. This is a sign that I simply will be served best by using the timer feature and sitting in quiet reflection for 10 minutes rather than finding the perfect guided meditation or music track.
If this all makes sense, you can stop reading here. But if you are looking for a few examples, come with me as I illustrate how I like to make a typical Saturday as mindful as possible, with a mix of work and play.
Mindful Coffee
Whenever possible, I like to drink my morning coffee without my phone. Time away from the screen gives me time to think. It allows my brain to wake up as I am a very slow starter in the morning. It allows for my husband and I to communicate. And as a bonus it invites heavenly puppy kisses.
My Saturday Self Care Ritual – A Visit to Just Breathe
I love and treasure my Saturday morning yoga. Even though I practice yoga throughout the work week, Saturdays feel different. There’s not as much of a rush to get my day started and I don’t have to wake up super early to get it in. There’s more spaciousness to it which makes it feel more nurturing. With this particular practice at the Just Breathe Salt Room, there is a sense of community and connection. Salt therapy offers numerous benefits, including a sense of overall wellbeing. And here’s the thing, if you find it difficult to discipline yourself to embrace self care, then find your ritual. Step away from the place where your responsibilities live (aka, your home) and find your local happy place.
Preparing for my Coaching Client
If you’ve worked with me, you may have noticed that I often have a candle burning in my home office space. Yes, this creates a nice ambiance. But for me, it is also about setting an intention for my day so that I can bring my best self to all that I do.
In this particular case, I am getting ready for my Saturday coaching client. After lighting the candle, I review my notes from our last session. I may refresh myself on some particular tools and concepts from coach training that I suspect will be helpful. I set up my computer screen. In other words, I do all the typical prep. And then I center myself…
This may look like formal meditation and it is similar. What I will emphasize here is that it is important to me to take at least 4-5 minutes before the coaching session begins away from the screen. The outcome is that I am fully present for my client so that I can listen intently and hold space for them without judgment. Coaches are taught to practice detached involvement. It’s one of the most challenging skills to embrace and the only way I am able to even come close to being proficient at it is by allowing enough spaciousness for my own self care.
Acquiring Food For the Week Ahead
First, confession time – I LOVE junk food. But a girl can’t live on tater tots and ice cream, especially as she ages.
I’ve learned to love good, local, nurturing food. A book that opened my eyes and kind of changed my life is Animal, Vegetable, Miracle by Barbara Kingsolver.
Buying local is an act of mindfulness because it sustains the economy close to home. It’s also a small thing that we can all do to promote the health of the environment because local food does not have to travel as far to get to us.
I wish I had the time to wander aimlessly around the farmer’s market every weekend. But these days, I’ve chosen to prioritize other activities and accepted that online ordering from Whole Foods is good enough. I love that they have a ‘local’ filter on their website. This helps me to incorporate as many local products into my rotation as possible.
And Onward…
The day goes on with miscellaneous tasks for my business which seem mundane, but I do them with gratitude because I have been dreaming of building this for so long. In these moments, it’s important to see the bigger picture.
To get away from the screen, I take breaks to fold laundry. I put on some good tunes, and I fold mindfully, feeling the textures of the clothing. I appreciate the resources that allow me to have a closet full of clothes. Showing gratitude for all he does to support me, I mindfully enjoy folding my husband’s laundry.
The day ends with a trip to our favorite neighborhood watering hole.
How grateful I am to have incredible sushi right in my neighborhood in this place where we’ve built relationships and become regulars.
For me, having a formal meditation practice has enhanced my life in countless ways. But what matters most is the mindful moments that happen while living life.
Finally, connect with me in my Mindfulness in the Flow workshop to learn more.
Watch this short video to dive deeper into mindfulness in the flow.
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