How to Train a Wild Elephant_ And Other Adventures in Mindfulness - Jan Chozen Bays [6]
When we infuse one routine activity with mindfulness, then another and another, we are waking up to the mystery of each moment, unknowable until it arrives. As things come forward, we are ready to receive and respond. We are receptive to what is being given to us, moment by moment, by the Great Presence. They are simple gifts, warmth spreading through our hands as we hold a cup of tea, thousands of tiny caresses as clothing touches our skin, the complex music of raindrops, one more breath. When we are able to give full attention to the living truth of each moment, we enter the gate to a life of continuous prayer.
MISUNDERSTANDINGS ABOUT MINDFULNESS
Although mindfulness is highly touted, people may easily misunderstand it. First, they may mistakenly believe that to practice mindfulness means to think hard about something. In mindfulness we use the thinking power of the mind only to initiate the practice (“Be aware of your posture today”) and to remind us to return to the practice when the mind inevitably wanders during the day (“Return your awareness to your posture”). However, once we follow the mind’s instructions and begin to use the method, we can let go of thoughts. When the thinking mind quiets down, it shifts into open awareness. Then we are anchored in the body, alert and present.
The second misunderstanding about mindfulness is that it means doing everything very slowly. The speed at which we do things is not the point. It is possible to perform a task slowly and still be inattentive. Actually, when we move faster, we often need to become more attentive if we want to avoid errors. To use some of the mindfulness tools in this book, you may need to slow down—for example, while practicing mindful eating. For other exercises you will be asked to slow down briefly, to bring the mind and body together before reengaging with your regular activities—for example, resting the mind for three breaths. Other tasks can be done at any speed, such as the exercise that involves paying attention to the bottoms of the feet while sitting, walking, or running.
A third common misunderstanding is to think of mindfulness as a program of time-limited exercises, such as a thirty-minute period of sitting meditation. Mindfulness is helpful to the extent that it spreads out into all the activities of our life, bringing the light of heightened awareness, curiosity, and a sense of discovery to the mundane activities of life, getting up in the morning, brushing teeth, walking through a door, answering a phone, listening to someone talk.
HOW TO USE THIS BOOK
This book offers a wide variety of ways to bring mindfulness into your daily life. We call them “mindfulness exercises.” You could also think of them as mindfulness “seeds,” seeds to plant and grow mindfulness in the many nooks and corners of your life, seeds you can watch as they grow and bear fruit each day.
Each exercise has several sections. First there is a description of the task and some ideas about how to remind yourself to do it throughout the day and week. Next is a section entitled “Discoveries,” which includes people’s observations, insights, or difficulties with the task, along with any relevant research findings. In the section called “Deeper Lessons” I explore the themes and larger life lessons connected with the exercise. Each exercise is like a window, giving us a glimpse of what an awakened life would be like. Lastly there are a few “Final Words,” which sum up the exercise or inspire you to continue letting it unfold.
One way to use the book is to start each week by reading only the description of the task and how to remind yourself to do it. No peeking ahead! Post your reminder words or pictures where you’ll see them during the day in order to remember the task. Midweek you could read the Discoveries section for that particular exercise to see what experiences and insights other people have had