Mindfulness training is about learning to be awake for the moments of your life. This sounds easy, but is it? For most of us, our daily lives are so jam-packed with meetings and constant distractions, that we are more often on auto-pilot than awake. We just put our heads down and plow through the day as best as we can.
When we begin mindfulness training, we usually learn to practice while sitting quietly. This is an important part of the training but it is not enough. We also need to learn to bring our training right into the midst of our day. And the good news is that you can explore this aspect of the training without adding anything on to your ‘to-do’ list. I call this part of the training Purposeful Pauses and it has been an integral part of the Institute for Mindful Leadership’s training for more than 15 years.
Purposeful Pauses invite you to notice what is here to be noticed when you intentionally bring your attention to a moment in your day. For example, you notice that you are drinking a cup of coffee-the warmth in your hand, the aroma, the taste on your tongue, etc. Your full attention is on the experience of drinking that cup of coffee. And, it is also about redirecting your attention when it takes off into the future or the past while you are taking a Purposeful Pause. For example, while you are paying attention to your coffee, you notice that your mind starts to worry about tomorrow’s presentation. In that moment when you realize you are no longer paying attention to the experience of drinking your coffee, you redirect your attention back to the taste of the coffee on your tongue, or the warmth of the cup, etc. A Purposeful Pause only takes a couple of minutes but it breaks the autopilot way of living and helps to train your mind to be focused. Each time you redirect your attention, you are building the ‘muscle’ that keeps you focused and present.
These mini-trainings are a continuation of the attention training you experience when you are practicing meditation on your cushion or in your chair. Purposeful Pauses allow you to turn off the autopilot and find some spaciousness in the day to make conscious choices…when you are awake, you are present for your life. When you need to make important choices, you want your full focus to be on the task at hand.
Here are a few other examples to get you started:
- Choose to start your day rather than letting the day start you-begin each day be noticing the sensations of the breath for a few breaths before jumping out of bed. What is your intention for the day?
- Use transitions wisely-choose to drive to and from work without listening to music or phone messages. Just drive-pay attention to what you see, hear, smell and touch. What do you notice about how you arrive?
- Nourish yourself-mindfully eat your lunch without looking at your computer screen or phone. How are you taking care of your body’s needs today?
- Just walk between meetings-no emails or texts. If you are telecommuting, use the time between meetings to take a few breaths, stand up and stretch or walk down your hallway. In just a few moments, you can let go of the last meeting and feel more centered and ready for the next meeting.
- As you turn off your computer for the day, ask yourself What Went Well? We have a tendency to focus on what didn’t go well so we need to be intentional about bringing our attention to what did go well.
After our workshops and retreats, our clients consistently tell us how bringing Purposeful Pauses into their lives makes an immediate difference in how they show up-for their colleagues and for their families. What other Purposeful Pauses can you find? Look closely, where would a break in your day serve you?