Module 5: Cultivating Presence
The foundation of cultivating presence is mindfulness – paying attention to the present moment without judgment. Mindfulness can be practiced in many ways, but here are three core practices to get you started:
A. Basic Mindfulness Meditation (Sitting Meditation):
This is a foundational practice for developing mindfulness. It involves sitting comfortably and focusing your attention on a specific object, usually the breath.
Instructions:
Find a Quiet Place: Choose a quiet place where you won't be disturbed.
Get Comfortable: Sit comfortably on a cushion or chair, with your spine straight but not stiff. You can also lie down if that's more comfortable.
Close Your Eyes (or Soften Your Gaze): You can close your eyes gently, or if that's uncomfortable, soften your gaze and look down at the floor in front of you.
Bring Awareness to Your Breath: Notice the natural rhythm of your breathing. Feel the sensation of the air entering and leaving your body. You don't need to change your breath in any way; just observe it.
Focus on the Sensations: Pay attention to the physical sensations of breathing – the rise and fall of your abdomen, the feeling of the air in your nostrils, or any other sensation associated with your breath.
Notice Wandering Thoughts: Your mind will wander. That's perfectly normal. When you notice your mind has wandered, gently acknowledge the thought without judgment, and then redirect your attention back to your breath.
Be Kind to Yourself: Don't get discouraged if your mind wanders a lot. It takes practice. Just keep gently bringing your attention back to your breath.
Start Small: Begin with short meditation sessions (5-10 minutes) and gradually increase the length as you become more comfortable.
End Gently: When you're ready to end your meditation, take a few deep breaths, gently wiggle your fingers and toes, and open your eyes.
Emphasis on Non-Judgment: The key to mindfulness meditation is to observe your thoughts and feelings without judgment. Don't criticize yourself for having thoughts or for getting distracted. Just gently guide your attention back to your breath.
B. Walking Meditation: Mindfulness isn't just something you do on a cushion; you can practice it anywhere, anytime. Walking meditation is a great way to bring mindfulness into your daily life.
Instructions:
Find a Place to Walk: Choose a place where you can walk back and forth for a few minutes without interruption (indoors or outdoors).
Start Slowly: Begin walking at a slower pace than usual.
Focus on Your Feet: Pay attention to the sensations of your feet making contact with the ground. Feel the heel, the ball of the foot, the toes.
Notice Your Body: Be aware of the movement of your body as you walk – the swing of your arms, the shift of your weight.
Coordinate Breath and Steps (Optional): You can coordinate your breath with your steps, inhaling for a certain number of steps and exhaling for a certain number of steps.
Notice Wandering Thoughts: As with sitting meditation, your mind will wander. When you notice this, gently redirect your attention back to the sensations of walking.
Be present.
Emphasis on Embodiment: Walking meditation is about feeling your body moving through space. It's about being present with the physical sensations of walking.
C. Mindful Eating: Eating is something we do every day, often mindlessly. Mindful eating is about bringing awareness to the act of eating, savoring each bite, and appreciating the nourishment we receive.
Instructions:
Minimize Distractions: Turn off the TV, put away your phone, and create a quiet space for eating.
Look at Your Food: Before you start eating, take a moment to look at your food. Notice the colors, shapes, and textures.
Smell Your Food: Inhale the aroma of your food.
Take a Small Bite: Take a small bite and chew it slowly and deliberately.
Focus on Taste and Texture: Pay attention to the taste and texture of the food in your mouth.
Notice Your Body's Signals: Pay attention to your body's signals of hunger and fullness.
Eat Slowly and with Appreciation: Eat slowly and savor each bite. Express gratitude for the food and for the nourishment it provides.
Emphasis on Sensory Awareness: Mindful eating is about engaging all your senses in the experience of eating.
These are just three basic mindfulness practices. There are many others you can explore. The key is to find practices that work for you and to incorporate them into your daily life. Even a few minutes of mindfulness each day can make a big difference.