Sati
When the Buddha used the term sati, which is generally translated as mindfulness, he was focusing on an important aspect of mindfulness—remembering. This is so relevant today because of the incredibly fast-paced nature of our lives, especially cell-phones which seem to be glued to most people.
Joseph Goldstein, a co-founder of Insight Meditation Society, was asked at the end of a retreat why we should meditate every day. His response was that if you meditate every day, you are more likely to remember to be mindful during the day, especially at times when you need to! I find this to be true.
After 40 years of practice, I remember many, many times a day.
• I remember when I realize I am rushing, and then I slow down.
• I remember when I am walking, and then I notice the snow, the trees, the sky, and more.
• When someone says something that irritates me and I recognize that I am irritated, I smile that I remembered that I have a choice, and my response is different.
• I often remember to be grateful when I am eating or taking a hot shower, which so many people cannot do.
• I remember gratitude when my wife smiles at me.
Of course, this took time and practice. And still I forget more than I remember, which motivates me to keep practicing!
Making it playful
Remembering can be hard work, but it can also be playful—when we remember! Jan Chozen Bays’ book How To Train a Wild Elephant has many suggestions which I have found useful.
Below are several of my favorites. You can see other possibilities in her book by looking at the Table of Contents on amazon.com. You can get a used book for as little as $6. A great investment!
Try one for a week and see what you notice. I have made some suggestions for each one and there are many other possibilities. Recommendations by Jan are in quotes.
In each case, it is simple to pause for just a few seconds, long enough to come back into remembering you are a human being, not a human doing. In those few moments, you can feel your body, your heart, and your mind as opposed to just being in your head.
Use your non-dominant hand
Use your non-dominant hand for some ordinary tasks each day. When you are eating or doing other tasks like opening a letter or opening the door, you might feel your muscles and be aware of the concentration, one-pointed awareness needed because this is new.
You might feel the curiously and joy of a child who is learning to do these things.
You might feel appreciation for people with arms that don’t work well or have other physical challenges.
You might feel gratitude for being able-bodied.
“Mindfulness enables us to keep returning to the unlimited possibilities that are always emerging from the great birthing place of the present moment.”
“Zen master Suzuki Roshi said, ‘in the beginner’s mind there are many possibilities but in the expert’s there are few.’”
Look up
I gave this one to my students when I was teaching at Keene State College. Many of them were stunned at what they hadn’t noticed--the weather vane on top of one of the residence halls, carvings on the walls of some of the buildings downtown, that there were apartments above the shops.
Looking up you often see the blue sky, clouds, trees, birds. Much has been written about the power of the awareness of the natural world. And a smile can come upon you.
What do you feel in your body, heart, mind when something new catches your eye?
You might ask “what else am I missing?”
Notice beauty in non-ordinary places
One of my students who chose this one came to class one day in the winter after an ice storm. She was crossing the street and noticed a sewer grate, where water from melting snow runs, and saw a thin layer of ice on the grate, like a crepe. So delicate and so beautiful!
You might pause to notice what you feel in your body, heart, mind when something beautiful catches your eye.
Entering new spaces (mindfulness of doors)
Each time you enter a building or enter a room, be aware that you are moving: “I’m coming inside. I’m moving from the living room to the dining room.”
You might notice what changes: temperature, light, images, and your response to these changes.
“Part of this practice is to pay careful attention to how you close the door when entering a new space. We often move immediately into a new space without finishing up with the old one, forgetting to close the door or letting it slam shut.”
Notice trees
Pause to notice a tree that catches your eye. See it as if for the first time.
What do you feel in your body, heart, mind when you do pause to notice a tree?
“There are many aspects you can attend to for example, there are different shapes, different heights, ways of branching, and colors and types of foliage. Don’t let the mind begin analyzing: just notice and appreciate the trees.”
See the color blue
Jan picked blue for reasons she describes in her book, so I suggest starting with blue.
When I did this practice, I found that every time I noticed the color, I also paused to take a breath mindfully, and I often smiled.
You might check to feel the response of your body and your heart to seeing that color.
You might feel gratitude for the fact that you can see.
Enjoy!
If you are willing, write a comment to let us all know what you discovered.