As a teen who grew up with ADHD(attention deficit hyperactivity disorder), I could first-hand relate with the havoc a scattered and uncontrolled mind could cause. Therefore, resorting to meditation and cultivating mindfulness every waking second became a 24*7 job for me. I have been meditating for eight years now, and I have to admit there are still moments when the going gets extremely tough. However, there is no part of me that’s giving up and going back to being a slave to my monkey mind as it throws me from one thought to another. That’s the thing about meditation. Once you experience the joy, freedom and the health benefits, you’ve got no option but to continue. It’s beautiful!
I am currently living in a hostel in Langkawi Island in Malaysia. I was discussing mindfulness and meditation with Alice, a 25-year-old girl from Britain. We were discussing the mindfulness movement that has become mainstream now. I commented that it’s brilliant because it’s helping so many people. However, the aim is to be aware and mindful at all times of what’s happening in the present moment and not just during a meditation session. She seemed confused and asked me a simple one word question that for a moment left me perplexed and speechless.
She asked, “Why?”
Why to be aware at all times?
How does one answer this question to a person who doesn’t have ADHD. No real sadness, anxiety and is a normal human, reasonably happy and grateful. What would be her motivation to cultivate mindfulness? Thankfully, Gurudev Sri Sri Ravi Shankar again came to my rescue.
Gurudev says, “If you have a pain, observe it’s happening in the body. If there is tightness or joy in your mind, observe that it is tight, sad, unhappy or happy. Just observe that you are not enjoying, and it is happening elsewhere, as though it is happening elsewhere. When you see events as just ‘happenings’, rather than as ‘doings’, you are liberated right away.”
Alice seemed convinced, but questioned with a visible frustration, “ It’s not easy mate. My thoughts sometimes just won’t shut up. How do I cultivate mindfulness at that time?”
I replied, “You are already mindful that you have an overactive mind at that moment. Just be relaxed and observe it. See the changes in the activity, but watch it without hope or fear and be relaxed and loose.”
Her eyes became wider and seemed intrigued with the flow of the conversation. So, I continued.
“However, I know what you’re saying. The instructions are simple, but it’s not easy. But with regular practice, strong intention and a plan we all can get there.”
I have her attention now, as she earnestly asks, “Plan? Interesting! Do you have a plan?”
“Yes. I do have a plan to achieve the goal of 24*7 mindfulness.”
So, here’s my plan that I intend to follow thoroughly and see if it inspires you to make one for yourself.
The Plan
- Learn to meditate: You have to start with that of course. You have to have a teacher who can teach you the art of meditation. My teacher is Gurudev Sri Sri Ravi Shankar, master of unparalleled wisdom. Gurudev’s Sahaj Samadhi meditation course was a life-changer for me and I strongly recommend you join a course near you. Start your journey here
- Yoga and Pranayama: Sri Sri Yoga and Sudarshan Kriya are the first ones that come to mind. Have you learnt Sudarshan Kriya yet? Just one word: amazing!
- Do activities that makes mindfulness easy: Do you like to dance, write, sing or draw? Is there a hobby that pulls you in the moment? No, not watching a movie or listening to music for hours. It could be rather making a movie or music. It has to be your creation, and something you like doing. Something that tells your mind that in the moment I just want to focus on this.
- Be prepared that you will falter: This would make sure you don’t set unreasonable expectations and set grounds for frustration. Be prepared that you will still do things you know you shouldn’t be doing and accept it. Just be mindful of that. Do not add guilt in the mix and cultivate a victim consciousness. As long as you have a strong intention, visible changes will happen. Be patient!
- See things as they are: Have as many body, mind and speech checks in the day as you can. See what is happening in the current moment. What are you feeling? How is your mind? Is it lost in thoughts? Is it bored, angry, joyful, drowsy, frustrated or plain blank? Be mindful.
- Get an object of mindfulness that you carry around with you: Mine is the rhythm of my breath. It’s a beautiful object as it is so strongly connected with our feelings and thoughts, and we can always be observant of it. I have a second object as well for when I am on the move. I walk a lot, so I make a point to note the sensations in my feet when I am walking. Find objects that could work for you. Perhaps the contents and activity of the mind. Perhaps sensations in the stomach and abdomen area.
- Listen: Interacting with people and the environment is a very big part of our lives. Simply listening to the person we are talking with, giving them our full attention is a natural way of cultivating mindfulness. Also, listening to the sounds in the environment is an exceptional way of relaxing and letting your body settle in the present moment.
- Get a dream diary: We spend 8 hours of our day in our sleep. To not be mindful of what happened in those eight hours and wake up like you don’t know who or where you are is wasting those hours. Have you heard of lucid dreaming? It’s a practice of being aware of the fact that you’re dreaming and whatever is happening is not objectively real. Start with writing your dreams. Keep a notebook and pen on your bedside. As soon as you wake up, write your dreams. This way you’ll take more interest in your dreams and cultivate mindfulness in your sleep as well
- Simplify your life: Avoid doing things that are not conducive to your well-being, and your goal. Listen to your body and mind. Is it happy being awake till 2am in the night and then waking up late afternoon? Is it relaxed engaged in texting all the time? What are the sensations in your body when you pick up your mobile? What do you feel in between waiting for the messages?
Simply trusting in our mindfulness helps us make the right choices easily. The mind radically simplifies itself and cultivates an external and internal environment of peace and happiness. It starts noticing silence, peace and space and more. Cultivating mindfulness this way, brings the mind back home to joy and serenity.
Dear Alice, you were right. It’s not easy! However, trust me, it’s worth it. Start with making a plan for yourself and customize it as you go forward. I wish you the very best in your journey of being aware of what’s happening in you and around you at all times.
Written by Aman Bansal.
Based on inputs from Dr. Prema Seshadri, Faculty, The Art of Living.
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