Vietnamese Buddhist monk Thich Naht Hahn suggests that in order to feel more at peace, centered, and in control of our time, we pick at least one day per week to practice mindfulness. Perhaps, like me, you may choose Monday.
There are many interpretations. For Hahn, mindfulness embodies patience, focus, and presence in the moment, no matter what you are doing. From the moment that you wake up to the moment that you go to sleep, Thich Nhat Hahn suggests slowing down and paying attention to the moment, each moment, throughout the day.
Hahn encourages us to pay attention to every little detail that we may otherwise ignore or try to rush past to get somewhere else. For example, when you wake up on your day of mindfulness, go ahead and move your toes and stretch your body before getting up. Linger a little longer in bed and tell yourself, “I am waking up. I am moving my body”, and notice your breath. Remind yourself that your body is your friend. Check in and see how you are feeling physically and emotionally. As you take your first steps to get out of bed, do so in a calm and deliberate way. When you aim to complete your typical daily activities, such as brushing your teeth or washing your face put all of your attention and focus to the one activity you are engaged in that moment. Rather than hurrying to complete tasks, try to be one with your work. Do your work slowly and steadily, without hesitation.
If you want to talk or sing, do so mindfully. Otherwise, maintain a spirit of silence and reflection. Pay attention to your thoughts, feelings and bodily sensations. One of my favorite suggestions that Hahn makes is to wash your dishes with mindfulness. Really try and be one with the activity of washing the dishes. Rather than rushing to get the task over with, instead notice the way the water feels and moves as it flows out and onto your hands. Pay attention to how the soap looks and smells. In other words, try not to hurry or to rush. Take control over your time.
If you notice yourself trying to hurry, that’s ok. You can label your feeling of impatience. Tell yourself, “I feel impatient or anxious.” Wait for it to dissipate and get back to the task in an intentional way or take a break. Try to meditate. Notice your breath. If it’s too difficult to stay with yourself in this way without hurrying, try to journal or take a slow and steady walk and breathe in the fresh air. Take note of what came into your mind or what your body was feeling in these moments and talk about them with your friends, family members or your therapist. You may deepen your work and learn a tremendous amount about yourself.
Practicing mindfulness once a week should benefit you throughout your week. You may begin to see a significant change in your life as you slow down and learn to be more present with yourself. Slowly but surely, you may find that you never have another manic Monday again.
Blog about Mindfulness in Manhattan written by Jen Joseph, PsyD, CGP, Licensed Psychologist in Manhattan and Brooklyn, NY. dr.jenjoseph@gmail.com
