Here is a simple script for mindful moments. Let’s break it down.
- Notice your thoughts.
“I’m sitting on a soft, blue chair. I like this chair.”
- Then, hear the judgment or value – remove that.
“I’m sitting on a soft, blue chair.”
- Then, remove labels and descriptors.
“I’m sitting on a chair.”
- Then break it down into verb and noun.
“Sitting – chair”
- Then focus on one of those words only.
“Chair”
- Then say that it in your head until you stop feeling any reaction. Or having any thoughts. Then the mind will be blank.
“Chair … chair…chair”
Now, you’re in a mindful moment.
Two things you may realize:
1. Mindful moments have little to no thoughts. So, being “thought-less” makes you more “mind-ful.” Ideally, you will become slack-jawed and feel foolish. That’s the goal.
(Some writers have quipped that you want to be mindful, not mind FULL“)
2. You will struggle to have simple thoughts. Judgment and words will pop in. Don’t fight them. Just calmly return to the phase of the exercise you were in. It’s a process of chasing your tail at first. Normal.
Chair. Chair. Chair….. mmmmmm, empty mind. Just being.
Life is really simple, but we insist on making it complicated. – Confucius
