A Simple, Mindful Moment
A Simple, Mindful Moment
When humans live through and survive something stressful or stress inducing, it is normal for our cores to jumble or experience shock. Life stressors can overwhelm any one of us and disrupt our unity and the collaboration between our bodies, hearts and minds. Remedies that can bring us back to equilibrium is the practice of mindfulness and meditation.
Louanne Davis, PsyD writes about mindfulness and meditation in her book, Meditations for Healing Trauma. She states, “Mindfulness is your inborn ability to be mindful - that is, to be aware of your moment to moment experience. Mindfulness meditation is a method to train or ‘exercise’ the brain. This helps to develop mindfulness skills. Mindfulness is about learning to relate differently to what you experience. Mindfulness meditation is like going to the mind gym. “
Davis demonstrates a simple mindfulness meditation called, Having a Mindful Cup of Coffee. She states, “When you mindfully connect with your body and explore body sensations while engaging in a very familiar activity, you can experience the return to a sense of safety.”
This meditation (written below) is something you can read, share with others, ask others to read to you, and even record for your own keepsake. May this mindful meditation bring a sense of safety, peace and equilibrium for you.
For this practice, you will need a hot coffee or tea, or a cold beverage. Make sure that the drink isn’t too hot or too cold to hold or drink. Find a place to sit where you won’t be disturbed. However, once you are familiar with this meditation, you can practice it in a coffee shop or restaurant.
Check in with your body, heart and mind. Briefly observe whatever you notice, and allow it to be as it is. Is there any tightness in any part of your body? No need to do anything - just observe. Do you have any sense of anticipation, impatience or uneasiness - or are you feeling neutral? Notice if any thoughts about
this practice are present - perhaps a judgement that “this seems silly.”
Wrap your hands around the container. Notice how the surface feels against your skin. Perhaps close your eyes for a moment. What is the temperature of the container - hot, warm, cool? What is the texture of its surface - smooth, rough, irregular? Do you notice anything different when your eyes are open compared to when they are closed?
Bring the container to your lips, ready to drink, but not drinking just yet. Notice any sensations when the container makes contact with your lips. What do you notice about the temperature? Texture? What do you smell?
Notice the urge to drink. Slowly take the first sip and hold the liquid in your mouth. Notice the sensation of the liquid on your tongue and against your cheeks. What is the temperature of the liquid? What sensations do you notice in your mouth - as your move your tongue, as you squish the liquid around your mouth? Has the temperature of the liquid changed? How does the liquid taste - sweet, bitter or something else?
First, notice your intention to swallow. Now, slowly begin to swallow the liquid. Notice sensations as the liquid travels down your throat to your stomach.
Notice the urge to bring the container back to your lips for another drink before your arm begins to move. As you bring the container toward your lips, notice the sensations in your arm and hand. Take another sip in your own time while observing all of the body sensations that are part of swallowing. Has the temperature of the container changed? Spend as much time as you like mindfully drinking what remains.
Check in again with your body, heart and mind. Lightly touch whatever you notice with your attention and allow it to be as it is. Is there any tightness in any part of your body? Do you have any sense of mood or emotions that are present? Notice if any thoughts are present.
Is there any difference between what you notice now and what you noticed when you began this practice?
Now, take 3 deep breaths in through your nose and out through your mouth as you bring your awareness back to the presence of this space or room.
Louanne Davis, PsyD
Laura Widger is a NY State Licensed Clinical Social Worker with 15 years of experience in the field of emotional wellness and mental health. She owns and operates Inner Peace and Strength - Mental and Emotional Health, and specializes in trauma healing with children and adults. She lives in Cattaraugus County with her husband, children, and German short haired dog. Laura personally and professionally strives to promote internal self leadership and the discovery of true genuineness and balance within.