Throughout the day there are so many opportunities to practice coming fully into the present moment. Here are a few examples:
- Holding your cup of coffee or tea
- Watching a weather phenomenon arising and falling away
- Riding mass transit
- Waiting in line
- Walking anywhere
Whether you meditate or not, you can still practice being present in this moment just as it is. Meditation develops and tune these skills, but using them is something that you can do any time. Using these examples, here’s how to come fully into the joy of this moment:
That comforting cup of warm liquid is a welcoming place to rest your full attention, especially on a cold day. Hold it in your hands and focus on the feeling of the heat in your palms. Notice any sense of relaxation, restfulness, pleasure, anticipation, etc. that arises in you. Maintain that focus as you lift the cup to take a sip, noticing all the senses involved now. Close your eyes and savor the experience. Stay present in the moment just as it is, allowing other senses – hearing, seeing, etc. to be noticed as they make themselves known. Rest in a state of openness and welcoming.
If you spot a rainbow and you have a few minutes to spare, stop and watch it with your full attention. Let go of all the associative thoughts that come up for you with rainbows or the anticipation of telling someone about it, or the desire to take a photo. Just be with the experience itself. Notice how it intensifies and lessens in intensity. Stay with it until it dissolves.
If you are on a bus, subway, plane or other form of mass transit, take the opportunity to really feel the movement, hear the sounds, feel bodily sensations of sitting or standing, swaying, pressure against the seat or other surfaces. If you feel so inclined, send metta — infinite lovingkindness — to everyone on the transport with you.
If you are waiting in line, say at a grocery store, recognize that impatience will not get you out the door any faster. Then sense into the sensations that are present in the moment. All the ones already mentioned, but also taking in the visual feast of color and pattern in all the packaging without getting caught up in labeling what they are or what you think of them. See it all as an artist might see it. If someone in front of you seems to be taking longer than you deem necessary to conduct their transaction, notice how that judgment feels in your body, how it reintroduces impatience, anger, judgment and other kinds of discomfort. Why are you letting their actions negatively affect your current state of being? To shift your state, you might expand from simple awareness to sending metta to that person who most likely has life challenges beyond what you can imagine. While you’re at it send metta to the checker who must deal with challenging people all day while you will very soon be on your way out the door. And while you’re at it, send metta to the people in line in front and behind you. And why stop there? Send it out to the whole store full of people going about their day, doing the best they can. And once you’ve done that, and especially if there’s good music playing, you might recognize that this moment is really more of a party going on. Why any second everyone might break into dancing. or conversation. Or at the very least smiles. You could be the one to break the ice with just a little smile at one other person. Try it!
If you are walking, see if you can be fully present, letting go of any sense of your destination or sense of accomplishment. Just walking. Just sensing into the movement of your muscles, your feet touching the ground, the way your body balances, the feel of air on your skin, the temperature, the sights and sounds going on all around you as you move through space. How freeing it is to be present!
In all these situations, and in any others you can think of, the common thread is to come fully into the senses, letting go of all the thoughts that take you away from this moment and entangle your attention in other places, times, challenges, etc. That is mindfulness. Also notice the opportunities for extending kindness to all around you. How different this is from the mind state of seeing people as obstacles to your goals!
Every moment of every day offers you the opportunity to be present, to live more fully, to feel more alive and in love with life. I have mentioned just a few examples. There are as many more as there are moments in the day. See what you find when you open to the senses and fully live this magical moment, just as it is. And please, report back your findings!