“3M Exercises” Multi mini mindfulness
This week talk is practical. How to practice mindfulness at any moment, any time, anywhere on anything.
Remember that the beneficial impacts of mindfulness are cumulative with practice even if it is not formal sitting /walking meditation.
Focusing actively on anything is mindfulness practice in its spiritual sense as long as you stay away from any analytic process, judgment or decision. Otherwise, we are just thinking for the purpose of achieving a goal. Spiritual mindfulness has no practical objective but to observe.
When we pay attention for few sec. or min. on x, y, z and as described, we are creating a short in our bioelectrical circuits of our brain/mind. The torrential flow of thoughts (~100,000/day) is stopped because the mind/brain cannot deal with 2 thoughts at the same time and must focus on x, or y or z.
Mind and brain are one unit observing reality.
All 100 billions of neurons and trillions of connections are all focusing on a single object whatever it is.
After the theory, the practice.
Using one of our 5 senses is an excellent practical tool to practice mindfulness during the day because our mind/brain is extremely sensitive to its sensorial inputs, which will take priority if you decide touse one of them.
You may pick seeing, hearing, touching, tasting or smelling for few seconds, one or two minutes several times during the day, anywhere.
These sensorial focus points are infinite. Here are few examples:
Paying attention in a mindfulness way to:
Feeling the ground or counting the steps while walking in the house or outside.
Listening to any sound at home such as the water in the shower, in your cars or even noises at work
Eating in a mindful way by moving or arms slowly, smelling, tasting, chewing and swallowing.
Watching something around you such as color, sky, moving clouds, trees,
Feeling the wind, the temperature.
Touching something such as your skin by joining your hands your hands, touching your desk, the wheel of your car, your presto card, what you are wearing,etc.
Smelling the air, the food, the grass, the train, your car,
Tasting your coffee or any drinks.
Using your non-dominant hand for short and easy tasks. You are rewiring your brain by enhancing your prefrontal concentration circuits
Feeling the fresh air entering through your nose.
When practicing, remember this key factor. You are bringing your usual wandering and restless mind where your body and what he is doing.
Mind and body become one unit experiencing the concrete reality of the moment, the only existing one. No more dissociation between what you are doing automatically and what your mind is thinking in its continuous and various fictional space-times.
This is called awakening. You are making the miracle of just being, that is pure consciousness in the present moment.