Although I talk a lot about how to integrate movement and activity with your mindfulness practice (hence the name of this blog), today I feel it is important to highlight the equal utility of cultivating stillness and quiet in your practice. In the midst of the busyness of daily life, physically being still and not moving our bodies generally only happens when it has to: stuck in traffic, waiting at the DMV, or logging hours at our desks. And opportunities to cultivate stillness in our minds happens far, far less often.
Of course, mindfulness does not mean emptying the mind of thought. Instead, when I talk about mental stillness, I refer to the practice of intentionally noticing and being aware of the mind’s activity. Resting in awareness of what is present, rather than all of the myriad other mental gymnastics. It means noticing the pull to make that mental shopping list or write that mental email to your boss or to take a mental inventory of your own failings during the week. When being still, it is possible that we notice the movements in our minds and bodies (like that rumbling stomach, your respiration, that ache in your back) even more than we do in other less mindful moments. This awareness may be unpleasant and there may exist a rather strong pull to slide back into the busyness to avoid these sensations. The practice of being still is quite dynamic and changeable- which seems contradictory!
Making time to be still has many benefits, including that it strengthens your brain’s ability to understand and identify complex experiences. Furthermore, being intentionally still is just plain uncomfortable at times (it’s true!) which is a useful state to explore given that discomfort is something that occurs often throughout any given day. If our bodies become better acquainted with it, we can potentially increase our effectiveness in responding to a discomfort-inducing situation.
So, the next time you feel yourself hurtling along with the velocity of life, take a minute to consider being still. Here’s one exercise to try:
Adopt a posture that you can maintain for a few minutes and settle in to your body. Notice the feeling of contact that your body makes with the objects around it, the floor or the chair or your clothing. Open your awareness to the feeling of being still in your body. Notice that you may feel the desire to move, to scratch an itch, to adjust your weight, to fall asleep… Whatever is present, just take a moment to note the associated sensations. Investigate the sensations of the breath in the body and the movement in the body that occurs with each in-breath and each out-breath. Now, bring your attention to thinking and notice what may be present in your mind. Just as you did with noting sensations in the body, simply observe the habits of the mind that are occurring in this moment of stillness. Continue for a few minutes and notice the quality of ease or dis-ease that may ebb and flow over the duration of this practice. When you conclude the practice, intentionally return to movement with some of this expanded awareness and notice what that rejoining with busyness feels like in the body and the mind.
All practice is useful and as this lovely diagram points out, there is possibility for great variety in our “mindfulness diet.” I hope that you will consider a brief moment of intentional stillness even when life provides us with infinitely more opportunities to avoid sitting with ourselves. Or, perhaps you can take just yourself fishing.