I always abhor those articles that extol various life “hacks” that preach small effort techniques delivering huge results.
So it’s with trepidation that I share this advice with you, as it carries a similar message.. but it’s by no means a shortcut. It’s more a method to refocus your perspective on everything you do, which produces the result of keeping you in a mindful state.
Think about everything you do on a daily basis. No, not the tasks, work, or the “big picture” stuff: instead, I’m talking about the little things that fill in the gaps. When you’re walking, place each foot with deliberation, when you put a carton of juice away in the fridge, slot it into it’s place mindfully, don’t just drop it into place.
The easiest task to try this activity is with the way that I got into meditation in the first place: washing the dishes (which is now one of my favorite activities). Pick up each plate carefully, slide it into the water with care. Each careful swipe with the sponge or cloth should be deliberate and done with attention to detail, with purpose. This behavior translates into rinsing, and placing each item into the rack. At first, all this effort will feel unnatural, perhaps even mentally taxing.. But as it becomes a measured, practiced effort, you’ll fall into a rhythm. You’ll start to appreciate the feel of the hot water on your hands, the suds running off the plate, the rainbows dancing in the soap bubbles, the lemony scent of the water.. This is what it is to be present in the moment, each moment.
As you start to understand the calm that these moments hold, you’ll catch yourself applying this same behavior to other banal tasks.. Each step you take, every keyboard key you type, the notes in the music that fill your ears: every activity will anchor you in each moment as it comes and goes.
It’s important not to let this active deliberation stress you out. It should use minimal effort. If you’re doing multiple things at once, let your attention drift from one activity to the next, taking delight in each as you dwell in it.
Mindfulness is not a chore, it’s a simple process of living purposefully. Not only will this sort of mindset improve your mood, but it will also create a sense of confidence, of conscious existence in the world that surrounds you.