How to build mindfulness into everyday life :
Mindfulness exercises as an invitation to experiment

What if routine, ordinary actions could be the gateway to a richer life?

In the following, I will suggest a couple of one-minute experiments, followed by a discussion of what I mean by "experiments" and of how one grows from making mistakes.

Experiment 1:

As you eat your meal, change the hand you use, for just one minute. For instance, if you normally hold your spoon with your right hand, hold it with your left as you eat. Notice what it's like to pay more attention to movements you were taking for granted.

Experiment 2:

What if your metrocard could do more than open the turnstile at the subway? What if it could be a gateway to mindfulness?

The “metrocard” is New York City’s subway and bus card. If you don’t live in New York City, or don’t use a metrocard, you can still do what I'm suggesting... for instance, with your ATM card.

I’m inviting you to try an experiment for the next few days: Think of your metrocard as “mindfulcard”.

What does this mean? I’m going to give you some suggestions:

- When you’re about to use the card, pause for a brief moment. How brief? Just the time to notice your breathing – a pause so brief people around you wouldn’t think you’re doing something special.

- As you’re using the card, slow down your movements ever so slightly – just enough for you to notice that you’re slowing them down, not so much that other people would notice.

- As you’re putting the card back into your pocket or your bag, do so with the same deliberate slowing down.

All in all, this shouldn’t add more than a minute or so to your routine.
Yet, it may alter the way you experience this routine.

I’m inviting you to notice what happens when you perform such a routine task with more attention: What does it feel like inside? Body sensations? Feelings?

Comments about "experiments":

The following is ostensibly about running. You don’t need to be a runner to read it. You will find in it a metaphor that applies in many other situations.

The New York City marathon inspires a bunch of articles about running. The weekend of the 2011 marathon, the New York Times magazine published an article on “the once and future way to run”, which presented an eloquent argument for landing on the balls of the feet. The article’s author had done research among the Tarahumara Indians of Mexico “who tackle 100-mile races well into their geriatric years”, talked about his own experience, and quoted other experts.

Acouple of weeks later, a column in the New York Times, also written by a runner, took on a totally different approach. She wrote: “Take, for example, the notion that there is a perfect running form, like striking the ground with the midfoot or forefoot. There is no convincing evidence for this convoluted advice, disinterested researchers say. In fact, studies have found that individuals automatically run in a way that is most efficient for their own bodies. Those who change the way they run naturally are less efficient and more prone to injury.”

The earlier article had preemptively responded to this criticism by quoting the situation of Alberto Salazar: “Despite his domination of the marathon in the ’80s, Salazar was plagued with knee and hamstring problems. He was also a heel-striker, which he has described as “having a tire with a nail in it.” … (He hired a coach to) create, essentially, a squad of anti-Salazars…. to find ways to teach … runners to run barefoot-style and puncture-proof their legs.”

Nevertheless, there is clearly conflicting evidence. What is one to do? If you read such articles to answer the question: “What should I do?”, you’re lost among the conflicting theories and conflicting evidence. On the other hand, if you see them as addressing the question: “What could I do?”, the you will find in them a treasure trove of experiences shared by other people. You can see these shared experiences as an invitation to experiment, to try several things, and eventually find what works best for you.

How to grow from making mistakes:

There was an episode of Seinfeld where George discovered something that changed his life. He was at the diner, with Jerry, and the waitress asked for what they wanted to eat. On the spur of the moment, he decided to order something different from his usual.

George said that, from now on, he would always do the exact opposite of what he was accustomed to do. After all, things weren’t working out for him, in terms of love or money, so why not do the opposite? And it worked: virtually instantly, he started getting attention, respect, love and money.  
 
Eastern mystics talk about karma, about the laws of cause and effect. They believe that whatever happens, happens because something else caused it. So the challenge is to try and figure out what it is that caused it, and tinker with it until it works right for you.

Of course, it’s easier said than done. It would be so easy if all it took was to do the exact opposite of what you’ve always done.

The idea is to allow yourself to deviate from what you’ve always done, in the spirit of experimentation. You don’t take for granted that there’s only one way to do things – the way you’re accustomed to. You’re willing to try other ways. You really don’t know what will work, you’re just trying.

So I am advising you to make new mistakes: Don't be so concerned with always making “the right” decision. Mistakes are inevitable, so just try to make some new ones instead of the old ones.

See also: Mindfulness and therapy

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