Finding Richness In Everyday Moments
Many of us spend the majority of our days on autopilot. We go through the motions as we eat, drive, work, and interact with others. So often we focus on thoughts about our past and future and forget about the part most relevant to our lives - the present moment. We may finish an entire meal without tasting it. We may walk our dog without noticing what's surrounding us. We may even have conversations without really listening to the other person.
The good news is, it is possible to shift your focus to the present and begin savouring those small rich experiences that life has to offer. The present moment is always available to you. All it takes is intentionality, practice, and patience.
To show you what I mean, let's try an experiment. Take a moment to read over the following paragraph, then try following the instructions for yourself for a few minutes:
Pick up a nearby object. It could be a book, your phone, a pen, your cup of coffee, whatever you'd like. Now (and bear with me here) imagine yourself as an alien who is looking at this object with curiosity and wonder for the first time. Try not to judge the item as good or bad or old or new... it just is. Hold the item in your hand and feel the different textures on your skin. Look closely at it and observe the colours, any light reflecting off, and the textures of the object. Examine the fine details and notice the craftsmanship - by either a person, machine, or nature - that created this object. Notice how heavy or light it is in your hand. Does it have any moving parts? Try shifting it between your hands and as you move it, see if you can hear any sounds as it moves. If you find your mind wanders during this activity, simply notice what has happened and, without judgement, shift your attention back to the object.
Pick up a nearby object. It could be a book, your phone, a pen, your cup of coffee, whatever you'd like. Now (and bear with me here) imagine yourself as an alien who is looking at this object with curiosity and wonder for the first time. Try not to judge the item as good or bad or old or new... it just is. Hold the item in your hand and feel the different textures on your skin. Look closely at it and observe the colours, any light reflecting off, and the textures of the object. Examine the fine details and notice the craftsmanship - by either a person, machine, or nature - that created this object. Notice how heavy or light it is in your hand. Does it have any moving parts? Try shifting it between your hands and as you move it, see if you can hear any sounds as it moves. If you find your mind wanders during this activity, simply notice what has happened and, without judgement, shift your attention back to the object.
Once you've completed the activity, take a moment and reflect on your experience. Did you notice how different it felt to really engage your senses to examine something you've likely seen hundreds of times before? Now imagine doing a similar exercise but shifting your focus to eating a delicious meal, having a hot shower, spending time with a loved one, or going for a walk and experiencing the world around you.
What you just practised is a mindfulness skill. Jon Kabat-Zinn defines mindfulness as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally.” You may have heard of mindfulness in the context of meditation or with some spiritual affiliations, but it can also simply be thought of as a practice of honing your attention skills and truly savouring your daily experiences, without judging the experience and instead accepting it as it is.
Consciously experiencing the world through sight, sound, touch, smell, and taste can be powerful. It helps you step out of autopilot and opens up your attention to the small things that we typically miss. Fortunately for us, it can also be applied to literally any activity - including walking, eating, washing the dishes, exercising, or even noticing your own thoughts and bodily sensations!
I should warn you that this practice is called a practice for a reason. Although it does get easier with time, even those well versed in mindfulness get regularly distracted by their own thoughts and pulled out of the present. This is the way human brains work - it is absolutely natural and to be expected. So any time you notice your attention has drifted, simply acknowledge that thoughts are there, and gently and nonjudgementally redirect your focus back to the present moment. As you engage with the world in a mindful way over and over, you'll likely find it easier to maintain focus for a little longer.
If you found this exercise to be useful, I would encourage you to try it during an everyday activity that you normally do on autopilot. I suspect you'll find those mundane moments of your day will feel a little richer.