Seven Ways to Bring Conscious Presence into Each Day, With or Without Meditating
Once I started opening myself to see through the eyes of my heart the divine aspects of life became evident everywhere I looked. A new kind of art appeared as dew on spiderwebs. The whisper of a breeze through a forest of balsam pine stole my breath and held me back from turning the radio on. The many scents of a spring day awakened my own rebirthing. Magic awaited my conscious recognition around every corner.
The keys to this zenith arrived with one simple addition to my daily schedule. Meditation swept me away like Alice down the rabbit hole. I traded a few minutes of house cleaning, reading, or stitchery for a scant hour of bliss by meditating a minimum of five days per week for up to an hour at the same time each day as the sun began its descent. I treated the daily jaunts into my inner depths as an adventure into unexplored territory. As the door opened to my heart so did the wonder and awe I remembered from childhood. The world came alive with color, sound, sensation, and the delicious changing scents of each season. Dreams called forth symbols and offered messages unlike the old mundane wanderings of my resting mind. Loneliness fled as I began to discern a tangible life force in trees, plants, rocks, and water and my heart opened to friendships with all of creation.
Perhaps you don’t have forty-five minutes or an hour to dedicate to meditation yet, most can squeeze out ten or fifteen minutes upon waking or just before sleep. As a species we are far too busy and frenetic these days and time to chill out is not only refreshing and necessary, but also well-earned. Meditation carries the added benefit that it can be done by anyone whether you are religious or not.
Find a comfortable place to sit or lie down. Take slow rhythmic breaths, holding for four seconds at the end of the inhale and exhale; once you are comfortable you can increase the pauses to seven seconds. If you are tempted to fall asleep you may try focusing on a point on the inside of your forehead. If you are distracted simply remind yourself to return your focus. Falling asleep is not the end of the world so if you are starting your practice before work or a pending appointment it is probably a good idea to set an alarm with a gentle wake-up sound.
Okay. Now you have opened the door. Whether or not you take the time to meditate, just by reading this you are ready to bring more presence to your day. Here are seven things to watch for or try out once you step over the threshold:
1) Water. Step out during a rain (when there is no thunder and lightning) and feel the cool pelts against your skin. Acknowledge all that needed to happen prior to this natural cleansing shower: water vapor from previous rains rises up to the ethers, it cools and turns into tiny droplets that turn into clouds, and finally too heavy to stay in the sky the droplets come down to earth. Once the rain settles into the earth it is filtered through soil and rock to become the water that flows through pipes for you to bathe in and drink. Feel the warmth and comforting silkiness of your dish water as you sink your hands in. Be mindful of every sip of water that quenches your thirst and nourishes your body. Thank the water you shower or bathe in and notice the sensations you normally take for granted.
2) Air. Give thanks that we still have enough clean air to deliver oxygen to your lungs. Air gives freely of itself until we humans do things that pollute. Be mindful of excess trips in your car and consider the impact of larger vehicles versus smaller, more efficient ones. Avoid sprays with chemicals that linger in the air and soak into the soil.
3) Earth. Be thankful for soil that grows your fruits and vegetables. Earth is one more thing we all have in common and cannot live without, whether it is the soil in your garden or the entire planet that supports our every step without ever having to think about it. That’s just it, we can be more present with and mindful of our earth and take care of what is here for our use. Soil gives us vital nutrients that are easily destroyed by human-created chemicals. Wherever you can, avoid using chemicals or buying foods tainted by them. Encourage organic natural farming by supporting local organic farmers.
4) Fire. Respect the element of fire that can be both destructive and useful. Where would you be without the sparks of warmth in winter or the flame that cooks your meal? Be careful to put out any fires you enjoy indoors or outdoors. Appreciate the many celebrations you have enjoyed by candlelight, the fireworks, campfires, hearthside chats, and picnics. As a form of meditation, gaze at a candle flame for ten minutes or more. Be aware of any thoughts that move through your mind and remember to breathe.
5) Your body. Think of the multitudes of processes that take place inside of you that keep you waking up each morning! Your heart beats, your lungs breathe, your blood flows, your cells replicate, your brain assists you at work and at play. Sit a moment and acknowledge the incredible vessel you are privileged to ride in throughout your life. Move your arms and legs. Wiggle your toes. Smack your lips and ride your tongue across a sweet treat. Sniff the air around you. All of this is possible for a relatively short period of time. Take good care of your ship!
6) Food. Sit quietly at the table. Expand the moment. Observe the contrasts and brilliant hues of the morsels on your plate. Lean over and sniff the aromas. Feel the anticipation as you lift your fork to your mouth. Let the flavors explode in your mouth. Chew as though you have all day and be aware of all the sensations, textures, and tastes. Feel the food as it slides down your throat and take note how long you feel its presence before you reach for the next bite.
7) Clothing. How do you choose your clothing? Is it for fashion or for comfort? If you spend enough time you can usually find both comfort and fashion in one item or you can learn how to sew your own. Slip on your favorite outfit. What color is it? Is the color pleasing to your eye and your skin tone? How does the fabric feel against your skin? Is it soft, scratchy, rough, smooth, harsh, or silky? Do your items fit well or do they bind or feel tight? Do you love how it makes you look and feel when you wear it? Considering all of these qualities can help you discern whether or not to keep an item or get rid of it. In the dressing room you can determine whether or not to buy and if this item is something you will love. I do my best to buy only what I will love, enjoy, and get the most use out of. This strategy keeps me from buying in excess and prevents certain clothing from stagnating in my closet collecting dust. Thrift stores are this woman’s best friend for an inexpensive wardrobe that reduces waste by recycling and reusing gently worn clothing and accessories.
When you are done with this list and feeling present you may wish to expand to more things in your environment to observe on a deeper level. Can you envision a tree as another being? Can you see an ant as a vital part of our ecosystem? There is so much more to daily life than we allow for. As you bring more consciousness and presence to each step throughout the day, you can see and appreciate more which makes for a happier you overall. Try meditation or at least slow down as you move through the day and notice your surroundings. Enjoy the peace that comes with really seeing and being grateful for all you have.
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