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Being Mindful in Daily Life






Sometimes, the best way to practice mindfulness is to simply choose an everyday activity and do it mindfully, paying attention to what is happening right now, rather than getting caught up in thoughts, concerns, or worries about the past or future. For example, there are different ways you can walk down the street on a beautiful autumn day:

· Stuck in your head: One way to walk down the street would be for your body to do the walking and moving, while you think about other things. Perhaps you’re working out your finances, worrying about a test or things that might go wrong in the future, or thinking a lot about things that went wrong in the past. Perhaps you’re consumed with anxious or distressing thoughts that pull you away from the present and make it hard to even notice your surroundings. That’s one way to walk down the street.

· Just getting where you’re going: Another way to walk down the street would be to focus on getting where you are going. This would involve walking quickly, trying to beat lights at crosswalks, dodging people as they get in your way, avoiding eye contact and random conversations with people, looking straight ahead, and focusing on where you are going and how to get there. This is what mindfulness expert Dr. Jon Kabat-­Zinn would call being in “doing” mode, in which you’re totally focused on getting something accomplished rather than experiencing your life in the present moment.

· Mindfully: Another way to walk down the street would be to awaken your mind to your surroundings: watching the leaves as they fall gently to the sidewalk; noticing the colors in the trees, the shapes and styles of the buildings you pass, and the way the light reflects off the plants, trees, and passing cars; feeling the breeze on your face; and noticing how your legs feel when walking, what the pavement or trail feels like under your feet, and so on. This would be more like what Dr. Kabat-­Zinn calls being in “being” mode, in which you’re fully in the present moment, paying attention to and experiencing what is happening in the here and now.

Oddly enough, the third way of walking, using mindfulness skills, sounds simple but is probably the hardest of the three. It can be a lot easier and feel more natural to be in your head the whole time, not even paying attention to what’s right in front of you. In fact, this is how many people spend much of their lives—­in their heads. But this third way of walking is how you would walk if you were practicing mindfulness, and it would help you better connect with positive and rich present-­moment experiences, something people often miss out on by being in their heads.


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