Tools to Bring Mindfulness to Life

Some days, kindness comes easy. Patience just happens. We feel present without trying.

Other days? Not so much. We’re tired, overwhelmed, and caught up in to-do lists and self-doubt.

Mindfulness helps bridge that gap—shifting us from reacting to responding, from rushing to presence.

Podcasts!

Lying in bed, walking in the park, or folding laundry, podcast are a lovely way to bring ideas and mindsets into your life. My top 5!

  1. Tara Brach: A DC-based teacher and director of the Insight Meditation Community of Washington, her podcast features talks with reflections woven in and heaps of self compassion. Episode to try: Beyond the Controlling Self, on letting go of a narrow sense of things need to be.
  2. Being Well with Rick and Forrest Hanson: mixing science with mindfulness and meditation, this podcast explore the practical side of well being with an earnest father/son duo. Episode to try: Connecting with Your Best Parts, which reminds us most of what we’ll find within us is beautiful.
  3. Heart Wisdom with Jack Kornfield: Based at Spirit Rock meditation center, his talks seethe with his deep sense of empathy and clear insights into what truly matters. Episode to try: A Peaceful Heart, on how to respond within to war and suffering of our planet
  4. Meditative Story: first person stories overlayed with mindfulness themes and meditation prompts. Episode to try: Finding a Way in by Sinead Burke, an elementary school teacher who uses her unique gifts to help her students believe in themselves.
  5. Jonathan Foust: this podcast is focused on some of the techniques and tools that meditation can help us cultivate, as well as support to build your own practice. Episode to try: What if the Obstacles are Your Path, on how “problems” can also be our greatest source of growth.

Guided Meditations

Guided meditations to…

Books

How to Meditate

  • Real Happiness: The Power of Meditation by Sharon Salzberg Structured as a 28-day introduction to meditation, covers the basics, from technique to science, and has great practical tips, too.
  • Mindfulness in Plain English by Bhante Gunaratana. Clear, simple writing on the "how" of mindfulness and meditation.
  • How to Train a Wild Elephant: And Other Adventures in Mindfulness by Jan Chozen Bays. A book of short exercises to try with explanation about how they connect to mindfulness.
  • Fully Present: The Science, Art, and Practice of Mindfulness by Susan L Smalley and Diana Winston. A more robust gateway to mindfulness with science, practice, and jumping off points to deepen your exploration. 

Not quite sold on mindfulness, but want to learn more?

  • Meditation for Fidgety Skeptics by Dan Harris. This books is written for people with the eponymous skepticism but who are also open. Focuses on his personal story and how meditation has changed his life.
  • Waking Up: A Guide to Spirituality Without Religion by Sam Harris. Completely secular lens on the power of mindfulness for those less interested in the “woo-woo.”
  • Why Buddhism is True by Robert Wright. The title is a bit deceiving - it doesn't say Buddhism is the definitive way to be, but rather that tenets, including meditation, target the human foibles evolution has built into us.

Micropractices

STOP

This practice can be done in a few seconds or a few minutes to build in space between stimulus and response.

S: Stop. Take a pause and slow down

T: Take a couple deep breaths to ground you

O: Observe what’s going on in your body and mind. What stories are you telling yourself?

P: Proceed. Perhaps what you were planning on doing with a bit more choice, perhaps something different

5-4-3-2-1

This practice is great for when you are really in the thick of it, and feeling very anxious, angry or sad.

  • Take 5 breaths
  • Name 4 things you can see
  • Name 3 things you can feel
  • Name 2 things you can smell
  • Name 1 thing you're grateful for

HALT

When emotions are high, HALT brings awareness to what can amp-up your emotions.

  • H: Are you hungry? Our body and brains need fuel to control our impulses & emotions. Find a healthy snack! #peanutbutterpretzelsftw
  • A: Are you feeling anxious or angry? Anxiety about status, perceptions, or other things can accentuate stressors. A few deep breaths with a focus on the exhale can calm your nervous system and remind you that the spark is not the fire.
  • L: Are you feeling lonely or in need of connection? We are social animals, and are wired to connect. Even if you don’t feel like it, consider calling or texting a friend or family member or, ideally, seeing them in person.
  • T: Are you tired? Our brains need sleep, and poor or limited sleep eviscerates impulse control. Can you find some time to rest (ideally away from a screen) or create the conditions for a bit more sleep at night?

Swap “I have to” with “I get to”

Stress narrows our aperture. This practice helps you see beyond the blinders.

When you’re feeling aversion to something – a sense of “I have to do XX” see what happens if you instead say “I get to do XX.”

“Gratitude is everything”

Cultivating appreciation is a powerful way to see yourself and your world a bit differently. Try journaling, emailing, or texting a friend a few or one thing you’re grateful for every day. If you don’t feel particularly grateful, let that be OK, pause, and see if can find something small

Mirror goodness

Our brains have a negativity bias. To help rewire your brain, make it a practice to notice good things about other people: what they are wearing, how they made you feel, their service. And don’t use your words. You may notice you see more of your own good, too.

WAIT

“Why Am I Talking?” Most of us talk a bit more than we need to. Next time you’re about to interject in a meeting or at a get together, ask yourself this question. If what you’re saying necessary? Kind?

Dog Mindfulness

  • PresenceA meandering walk around the block takes on new meaning with a dog. Sniffs, squirrels, butts - so much to pay attention to! Take heed! Guide
  • GratitudeDogs are experts at seeing the good, loving us just as we are, and showing us the path to daily (minute-ly?) gratitude! Guide
  • Self CompassionDogs model taking care of themselves #napsfordays, they care for us, and the give us practice in responding to pain with love, a lesson for us all :) Guide
  • Joy!Life goes by fast and if we don’t pay attention we miss it. Part of what we lowly humans miss is the joy available every moment. Not dogs! Guide