{"id":6256,"date":"2020-01-14T13:58:24","date_gmt":"2020-01-14T12:58:24","guid":{"rendered":"http:\/\/mapsofthemind.com\/?p=6256"},"modified":"2021-06-19T20:20:21","modified_gmt":"2021-06-19T18:20:21","slug":"an-incredibly-simple-effective-way-to-practice-mindfulness-anywhere","status":"publish","type":"post","link":"https:\/\/mapsofthemind.com\/2020\/01\/14\/an-incredibly-simple-effective-way-to-practice-mindfulness-anywhere\/","title":{"rendered":"An Incredibly Simple & Effective Way To Practice Mindfulness Anywhere"},"content":{"rendered":"

Here\u2019s an easy and effective way to get more mindfulness, patience and peace in your life. With this technique you\u2019ll open up lots of opportunities for mindful moments. Even better, those moments will replace time that would normally be filled with impatience, boredom, or mindless distraction. It\u2019s like the six point swing of mindfulness practices.<\/span><\/p>\n

Here it is:<\/span><\/p>\n

Waiting Is Meditating<\/span><\/h2>\n

Or, waiting is mindfulness.<\/span><\/p>\n

That\u2019s it. You remove waiting from your life, and replace it with awareness.<\/span><\/p>\n

Anytime you find yourself in a state of \u2018waiting\u2019 for something, use this as a reminder to be present and practice mindfulness. Take 3 long deep breaths, relaxing yourself, then bringing your attention to your body. (Or, whatever other mindfulness practice you like).<\/span><\/p>\n

\"woman<\/p>\n

Sounds easy, and in principle it is, but it takes some practice and mental reprogramming to get there consistently. I won\u2019t pretend I practice this everywhere, but I do it often and find it to be a great tool to have in the mindful kit, and certainly most worthy of a share.<\/span><\/p>\n

How To Practice<\/span><\/h1>\n

An example to demonstrate….<\/span><\/p>\n

\"supermarket\"<\/span><\/p>\n

You enter the supermarket to do some grocery shopping. You\u2019re in a hurry and just want to buy your stuff and get on with your day. You whip round and with your basket full you join the queue for the checkout. It\u2019s a little longer than you\u2019d like.<\/span><\/p>\n

Now, instead of entering a state of \u2018waiting\u2019 and whatever that might normally bring up, (maybe a feeling of hurried restlessness and\/or a compulsive urge to get your phone out and check some feed), you check yourself. <\/span>You stop for a moment.<\/span><\/p>\n

\"and<\/p>\n

You take 3 deep breaths.
\nYou bring your attention to the sensations in your body.
\n<\/span>You observe them patiently until you reach the front of the line.<\/span><\/p>\n

When you reach the cashier you’re more relaxed and focused, and go on with your day, happy to have taken the opportunity for a mindful moment.<\/span><\/p>\n

Opportunity Is Everywhere<\/span><\/h2>\n

\"queue<\/p>\n

If you consider how many times you find yourself waiting, you’ll see how many opportunities there are for mindfulness:<\/span><\/p>\n

    \n
  • Any queue or line: shops, airports, banks, post offices etc.<\/span><\/li>\n
  • Stopping at a red light<\/span><\/li>\n
  • Something is downloading, buffering, loading, converting<\/span><\/li>\n
  • Coffee is brewing\/tea steeping\/water boiling<\/span><\/li>\n
  • Bus stop\/tram station\/train station platform<\/li>\n<\/ul>\n

    I\u2019m sure you can think of many more.<\/span><\/p>\n

    Try to think of one now. What is something you often have to wait for? Think of how it would affect you if you slowed down every time.<\/span><\/p>\n

    Mental Reprogramming<\/span><\/h2>\n

    To frequently and effectively use this in your life, it helps to mentally program yourself to associate waiting with this practice, so you catch those opportunities rather than missing them in a blur of hurried and unconscious thoughts (hey, we all do it).<\/span><\/p>\n

    To do this, first find a short phrase that is catchy for you. Some examples:
    \n<\/span>\u2018Waiting is breathing\u2019
    \n<\/span>\u2018Waiting is slowing down\u2019
    \n<\/span>\u2018Waiting is mindfulness\u2019<\/span><\/p>\n

    \"breathe<\/p>\n

    Then once you have your phrase, drill it in. As if you were learning a new word or other behaviour; repetition repetition repetition<\/b>.<\/span><\/p>\n

    Sit down for 5 minutes and meditate on it, repeating it like a mantra. Saying, over and over again, \u2018waiting is breathing, waiting is breathing, waiting is breathing…\u2019.<\/span><\/p>\n

    You can also write your phrase down and leave it somewhere you\u2019ll see it a lot, like your desk or mirror (post its work!), whilst you train yourself to associate waiting with your practice.<\/span><\/p>\n

    \"mindfulness<\/p>\n

    Implement this in to your life and over time you\u2019ll naturally become more patient in times when you\u2019ve found yourself mentally (or loudly) saying \u2018hurry up!\u2019 Or \u2018come oooon\u2019. You know what I\u2019m talking about \ud83d\ude09 <\/span><\/p>\n

    As with anything, it takes practice, so keep it up!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Here\u2019s an easy and effective way to get more mindfulness, patience and peace in your life. With this technique you\u2019ll open up lots of opportunities for mindful moments. Even better, those moments will replace time that would normally be filled with impatience, boredom, or mindless distraction. It\u2019s like the six point swing of mindfulness practices. […]<\/p>\n","protected":false},"author":1,"featured_media":6306,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[9],"tags":[135,231],"class_list":["post-6256","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mindfulness","tag-mindfulness","tag-practice"],"jetpack_publicize_connections":[],"yoast_head":"\nAn Incredibly Simple & Effective Way To Practice Mindfulness Anywhere - Maps of the Mind<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mapsofthemind.com\/2020\/01\/14\/an-incredibly-simple-effective-way-to-practice-mindfulness-anywhere\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"An Incredibly Simple & Effective Way To Practice Mindfulness Anywhere - Maps of the Mind\" \/>\n<meta property=\"og:description\" content=\"Here\u2019s an easy and effective way to get more mindfulness, patience and peace in your life. 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