Meditation Beyond the Cushion: Mindfulness in Daily Life
By WITHIN teacher Herky Feroz Chopra
Maybe you've noticed that a regular meditation practice does wonders for your wellbeing, and in reducing your stress levels - but how much of your practice are you taking with you as you go about your day to day life?
In my own journey, although I was fortunate to be exposed to wisdom teachings, meditation, and spirituality at an early age growing up in India, I found that the true benefits are reaped when the practice becomes you and your daily life becomes meditation amidst the chaos, mundane, and routine.
If you begin your day more intentional with your life, get in tune with your breath, body, and the workings of your own mind, it can help you savor the moments of joy and gratitude, and access more ease and calm, as you go about your day.
The opportunities throughout the day are endless. At work, before joining your next zoom meeting, take 3 deep breaths to signal your body to relax, schedule brief pauses on your calendar or phone, take a mindful walk during breaks, or eat your lunch slowly chewing and savoring each bite. Invite a coworker to have a shared meditation experience. Even small intervals of spaces relieve stress and clear up the mind for clarity, focus, and creativity.
Meditations can be of various kinds - concentrative, contemplative, mindfulness, mantra, lovingkindness, devotional, insight, and you get to pick and choose which one resonates the most with you, and often it’s a combination.
As a parent, I find several opportunities to bring myself back to the present moment in acceptance of what is vs desiring it to be another way. One of my favorite grounding activities is to sit on the green grass under the shade of a tree while waiting for my son’s school bus to arrive, feeling supported by the earth below as well as the expansiveness of the sky above. Motherhood can be challenging, and while one cannot be attentive to children’s needs all the time, I try at least for a portion of time to put aside everything and be fully engaged and present in the activity that we are doing together, whether it is playing on the playground, in the bath, reading, doing homework, or just being silly!
It is also a humbling experience to learn that no matter how much of a seasoned mediator you may be, there will be times when things fall apart and you just lose it. Practicing self-compassion has been instrumental in removing Mom guilt that I hear so often from other moms too!
At home, try to be one with the dishes you are rinsing, the floor you are scrubbing, or the tea you are sipping. Feel the cold or hot shower on your skin. Take in the aroma and smell of your hot food. Remove resistance and aversion by trying something you may have never tried before. Look at your body with kindness vs judgment as you look in the mirror. Let gratitude wash over you before you go to bed or wake up in the morning.
Mundane activities are perfect for meditation because they require minimal effort. Whenever you can, direct your full non-judgmental attention to the activity you’re doing. Mindfulness is not timed or a task we do once per day. It is a lifestyle, one that teaches you that no matter where and how life takes you, you can stand still and access calm amidst the storm.
This is not to say that regular meditation practice is not required. Taking out at least 10-mins in the morning and evening can work wonders and build the muscle of staying present when difficult situations. It also helps in adding more ease, clarity, and peace to your life.
Don’t turn meditation into a chore. Focus on progress, not perfection; consistency, not duration. Remind yourself that you don’t need to do everything all at once. You just need to show up for yourself and gain dominion over the monkey mind and its negative tendencies.
So whether you are practicing on or off the cushion, next time instead of fearing discomfort, welcome it as much as you welcome joy; for one will put a smile on your face and another will help you evolve and grow.
A Zen student asked his master “is it okay to use email?”
“Yes” replied the master, “as long as you don’t create any attachments.”
Stay open, let life show up with its myriad colors, stay present to whatever transpires, and let life unfold organically.
Herky loves helping students deepen their meditation practice, and take it off the cushion into their lives. She teaches regularly in our online meditation studio. Join her for a class this week!