Monthly Archives: May 2019
You may sometimes find yourself longing to sit and do nothing, yet when the opportunity presents itself, you may not know how to enjoy it.
That’s largely because our society is very goal-oriented. We tend to always be going in a certain direction and having a particular aim in mind. Buddhism, on the other hand, has a certain respect for enlightened “aimlessness.” That teaching says you don’t have to put something in front of you and run after it, because everything is already there inside you. The same is true with sitting.
Don’t sit in order to attain a goal. Each moment of sitting meditation brings you back to life. Whatever you are doing, whether it’s watering the garden, brushing your teeth, or doing the dishes, see if you can do it in a way that is “aimless.”
– Thich Nhat Hanh
15 practical steps Thich Nhat Hanh says we can take to bring mindfulness to our work:
- 1. Start your day with 10 minutes of sitting in meditation.
- 2. Take the time to sit down and enjoy eating breakfast at home.
- 3. Remind yourself every day of your gratitude for being alive and having 24 brand-new hours to live.
- 4. Try not to divide your time into “my time” and “work.” All time can be your own time if you stay in the present moment and keep in touch with what’s happening in your body and mind. There’s no reason why your time at work should be any less pleasant than your time anywhere else.
- 5. Resist the urge to make calls on your cell phone while on your way to and from work, or on your way to appointments. Allow yourself this time to just be with yourself, with nature and with the world around you.
- 6. Arrange a breathing area at work where you can go to calm down, stop and have a rest. Take regular breathing breaks to come back to your body and to bring your thoughts back to the present.
- 7. At lunchtime, eat only your food and not your fears or worries. Don’t eat lunch at your desk. Change environments. Go for a walk.
- 8. Make a ritual out of drinking your tea. Stop work and look deeply into your tea to see everything that went into making it: the clouds and the rain, the tea plantations and the workers harvesting the tea.
- 9. Before going to a meeting, visualize someone very peaceful, mindful and skillful being with you. Take refuge in this person to help stay calm and peaceful.
- 10. If you feel anger or irritation, refrain from saying or doing anything straight away. Come back to your breathing and follow your in- and out-breath until you’ve calmed down.
- 11. Practice looking at your boss, your superiors, your colleagues or your subordinates as your allies and not as your enemies. Recognize that working collaboratively brings more satisfaction and joy than working alone. Know that the success and happiness of everyone is your own success.
- 12. Express your gratitude and appreciation to your colleagues regularly for their positive qualities. This will transform the whole work environment, making it much more harmonious and pleasant for everyone.
- 13. Try to relax and restore yourself before going home so you don’t bring accumulated negative energy or frustration home with you.
- 14. Take some time to relax and come back to yourself when you get home before starting on household chores. Recognize that multitasking means you’re never fully present for any one thing. Do one thing at a time and give it your full attention.
- 15. At the end of the day, keep a journal of all the good things that happened in your day. Water your seeds of joy and gratitude regularly so they can grow.
– Thich Nhat Hanh
Hugging meditation is something to practice with people you love and trust, particularly if you have been upset with each other. To begin, close your eyes, take a deep breath, and visualize yourself and your beloved three hundred years from now. Then, open your arms and hug your loved one.
If we can see the impermanent nature of our self and our loved one, we can realize how precious every moment is that we have together. We won’t want to waste our time together by being angry and hurting each other.
When you hug someone, first practice breathing in and breathing out to bring to life your insight of impermanence. “Breathing in, I know that life is precious in this moment. Breathing out, I cherish this moment of life.” You smile at the person in front of you, expressing your desire to hold him or her in your arms. This is a practice and a ritual.
When you bring your body and mind together to produce your total presence, full of life, it is a ritual. You hold the other person in your arms gently, and breathe in and out three times, cherishing the other person’s presence. Then you separate and smile to each other again – a smile of gratitude and love.
– Thich Nhat Hanh