Mindfulness — the art of being truly present, here and now. To cultivate it in daily life, one must begin with the simple act of attention. Not as a grim duty or a spiritual exercise, but as an exploration, a playful curiosity about this moment, as it unfolds.
I tell this to myself, as I channel my inner Alan Watts.
First, I imagine him to say, “recognize that mindfulness is not about achieving something. It is about noticing what already is.” A starting point could be your breath. You don’t need to control it, for your breath breathes itself. Sit quietly for a moment and simply observe the rhythm of inhalation and exhalation. Feel the air moving through your nostrils, the rise and fall of your chest. This, you see, is an anchor — a way to come back to the present whenever your mind drifts.
As you go about your day (my inner Alan Watts tells me), mindfulness can be woven into the most mundane activities. Washing dishes, for example, can become a meditation. Feel the warm water on your hands, the texture of the soap, the sound of the running tap. (This is why I don’t mind doing the dishes.)
Walking, too, becomes an opportunity to feel the earth beneath your feet, to notice the sway of your arms, the sounds of the world around you. (This is why I like taking solitary walks.)
I imagine Alan telling me that “the key is to avoid labeling these experiences as ‘good’ or ‘bad.’ Simply notice them.” The moment you try to forcemindfulness, you turn it into yet another task, another thing to “get right.” But life, as Alan would say, is not a riddle to be solved; it is a song to be sung.
And when you inevitably find yourself lost in thought, distracted or overwhelmed, be gentle with yourself. The act of noticing that you’ve wandered off is, itself, mindfulness. In that moment, you are aware of awareness.
Ultimately, mindfulness isn’t something separate from life. It is life. It is the art of realizing that you are not apart from this flowing moment but an intrinsic part of its dance. The wind doesn’t have to try to blow; it simply does. So, too, let mindfulness arise naturally, as an expression of your own being.
And with that, my inner Beavis and Butthead start going, “Heh heh, heh, heh heh heh, he said ‘blow.’”