Mindfulness Begins with Observation

The Little Things? The Little Moments? They aren’t little.

John Kabat-Zinn

Majority of our lives are made up of the small, the mundane, the unnoticeable. Hollywood and the shape of modern American society have set expectations that life is full of large noticeable moments. Imagery of sun glinting off our smiles indicate health and stress free living. I don’t know about you, but when I step out the door I am not taking any moment to pause. I typically am concerned with keeping the toddler from running straight across the street to pet the neighbors dog (cars be damned!) or the overzealous puppies from darting out the door.

Photography, videos and advertisements have taught us what perfection should look like. Social media has brands for all parts of life from hot mess moms to Pinterest moms. When is the last time you saw a mom with messy hair, sleep deprivation and pajama clad wandering the late night market for cold medicine for a kid on social media as the new trend?

I call bullshit. What all of that has done is set us up for unrealistic expectations so someone else can promote their thing (which I don’t fault anyone for promoting their thing). However, that is not an accurate representation of daily life. Life is messy, chaotic, confusing, and emotional. There are productive and focused moments. There are moments where you lose your train of though because the voices of Donald and Goofy float in from another room accompanied by a child’s giggles … this is a moment. A real, live beautiful moment. Did it derail my train of thought, yes. Is it worth hearing his laughter and joy? Absolutely.

When I was younger I was so into the flow of things that I got in trouble for being different. I wanted to sit and watch the sun on a leaf instead of being in cheer. That wasn’t the image for girls my age so off to cheer I went. Social Imagery has a powerful impact on perceptions and expectations. These perceptions and expectations can take the place of personal realities and norms if we are not mindful of our truth.

Gorgeous photography, trending news, apps and the like are fascinating. They serve as a distraction from our everyday and give us things to discuss with co-workers and acquaintances which can help with relationship building. However, the distractions can warp our perceptions of ourselves.

Mindfulness assists us in bringing us back to our life and our moments. When we accept that our life will have more small moments than large a relief can wash over us. Carrying a constant expectation that life is going to have a string of major changes/announcements/moments is asking ourselves to constantly be ON. Instead of being ON, be mindful.

Cultivating a practice of mindfulness will increase the likelihood of finding the opportunities that are in front of us as they are instead of looking for opportunities with a preconceived notion of how they should appear. The more we can focus on the moment and see it for what it is the easier our life will be. Removing preconceptions from our lives is a game changer.

Suddenly, we aren’t worried about doing things the way someone else said we should but finding the solution for ourselves that aligns or fits with who we are and how our life flows. Mindfulness matters. Mindfulness brings awareness to ourselves of what is or is not working. By identifying how we are feeling in the moment we identify what isn’t working. Once we acknowledge what isn’t working then we can make the shifts and changes needed for peaceful living.

Simple ways to begin mindful living:

  • Observe how you feel when asked to commit to something. What is the first answer that runs through your mind? What is the answer that left your mouth? Do they match?
  • Observe if you have a default answer to any commitment question. Are you the person that will always say yes or are you the one people ask for a short time and then stop because they know the answer is no? If you have an auto-default on answering, why is that?
  • Observe your physical body when speaking with people or doing tasks. Do some people leave your body feeling tight and sore? Are you relaxed with most interactions? What do you think your body is telling you about your interactions?
  • Observe your mental state when doing tasks or interacting with people. Does a task wear you out or leave you energized? Do you get grumpy and bitchy or remain calm? Is there dread or peace associated with this task?
  • Observe your emotional state when doing tasks or interacting with people. Are you worn out at the thought of having to interact with this person? Does a social event fill you with dread or peace? Do holidays have you buying a bottle of whiskey and making an escape plan before going somewhere? Does this invitation feel like an obligation you must do or fill you with joy?

Pick one place and begin your observations with mindfulness. No judgement just observe. I recommend that you take the time to journal your observations. This will allow you to notice trends and patterns.

Take a breathe. Reflect. Be Mindful and reclaim your life.
Irisa

Mindfulness for Personal Awareness

Good Morning Beautiful People,

Today, I would like to discuss with you personal awareness. In my opinion this beautiful tool is essential to mindfulness, clearing energy blocks and being in tune with the Universe to create the life you adore.

First I want you to take a long, slow deep breathe in your nose, then a long slow exhale out of your nose … again breathe slowly and deeply, then exhale slowly and deeply … once more a long, slow deep breathe in your nose, then, then a long slow exhale through your nose.

Now, gently observe yourself. Ask: Dear body, how are you feeling? Be receptive to the answer and simply note it. No digging, reasoning or judging. Ask: Dear mind, how are you feeling? Again, we simply want to know and acknowledge the answer. Nothing more at this time. Ask: Dear Self, how are you feeling? No judgement, no logic, just know the answer and acknowledge it.

You have checked in with your body, mind and spirit … yourself. You have taken a moment to be aware of yourself and where you are at this moment. This is huge. When is the last time you offered yourself the gift of personal awareness?

We sit with our loved ones when they are having difficulties and offer them judgement-free loving kindness. Also, if you don’t think that you sit with loving kindness and awareness for others; when is the last time you said “well, they are just going through a rough time, this isn’t what they are really like …” or something akin to that? Give yourself the same loving kindness and personal awareness you give everyone else. Be the person you are to everyone else to YOU! Stop putting yourself last!

As I have been digging deeper into mindfulness, I had a huge realization with my own personal awareness last week (which was absolutely awful). It was the beginning of elementary school, severe humidity, total body joint pain flair and a migraine that lasted 4 days. I haven’t felt this awful in a very long time. Normally, I am the queen of ignoring my personal pain to push through and get things done.

This week, instead of simply pushing through, I gave myself the space to do mindfulness and sat with personal awareness. How? First, I decided that my family could either pitch in and do some of the simple chores or it wouldn’t get done. I practiced total honesty with them about how I was feeling and what I needed.

Here is what I received: the 8 & 6 year old did some extra picking up without argument and they gave me lots of love and cuddles. My partner, when he wasn’t working, helped with some of the bigger stuff. This was a gift because I could physically rest to heal and it was a gift to them, because I was honest and upfront with how I was feeling and what I needed they could pitch in to help me. This kept me from being upset and moody with them and all of us were happier.

While resting, I observed my body, my mood, my frustration, my temperament and I simply made notes in my journal on what I was feeling and thinking each time something of notice occurred. After a few days of this I looked at what I had written and noticed a pattern of what was bothering me.

By sitting with my self awareness I noticed thoughts and feelings manifesting that were not beneficial to me. This period of observation without judgement or wallowing allowed me to really know some things that were causing conflict and energy blocks within my life. Now that I have awareness on these things, I can move forward and resolve the conflicts and eliminate the energy blocks so that I can continue to move forward with my personal growth in alignment with the Universe and creating a life that I adore.

There is an importance to using the skill of mindfulness to help you be self aware. The tricky part is to observe the self, not wallow or judge. Observation allows you to simply be. Think of it as people watching, except for yourself.

If you find yourself constantly thinking about a situation or individual you may be wallowing. If you find yourself coming to rigid conclusions about an individual or situation, ask yourself Am I judging? Using the simple breathe exercise in the beginning of the article and bring yourself back to a place of mindfulness.

This self awareness through mindfulness allows you to sit, know and understand where you are in your life and what is really affecting you. By doing this you can make better decisions for yourself and your life that allow you to clear energy blocks and be in alignment with your true self. Know thyself and you can create a life you adore.

Be proud of the work and time you are spending on yourself. You deserve it! I would love to hear how mindfulness for personal awareness helps you.
In love,
Irisa