Mindful Activity

INFORMAL MINDFULNESS PRACTICE – PRACTICING “OFF THE CUSHION”

What is the difference between formal and informal practice?

Formal practice refers to the periods of time dedicated solely to the practice, whether it be the body scan, yoga, or meditation. We try to limit distractions and interruptions during our formal practice (from phones, people, noise, etc.). People often call this practice on the cushion, because some people choose to sit on a meditation cushion for formal practice.

In informal practice, we work with the stuff of life! Informal mindfulness practice can be anything at all. Normal activities, such as brushing our teeth, driving, talking, etc., become informal mindfulness practice through the quality of attention that we bring to them. When we intentionally bring our attention to what we are doing, in the moment, it becomes an informal practice.

How do you “do” informal mindfulness practice?

You can work with pre-planned mindfulness cues throughout your day, and you can also spontaneously choose to come into a state of mindful presence at any time.

How do you work with mindfulness cues?

You can set a phone, computer or clock to remind you to take a few breaths mindfully. You can also designate certain activities as mindfulness cues. (You might place a note nearby to remind you.) Here are a few that work well. Have fun finding your own too!

• Brushing your teeth

• Shaving

• Washing your hands

• Doing the dishes

• Petting your pet

• Hugging a loved one

• Sitting in the car at red lights

• Before starting the car to drive/ before getting out of the car after turning it off

• Waiting in line, anywhere

• Drinking a cup of coffee/tea

• Walking to/from the car at home or work (or anywhere)

• Pausing to take a breath before answering when the phone rings

What am I supposed to pay attention to when I’m doing informal practice?

Do I still focus on the breath?

Simply allow the primary focus of your attention to be the activity at hand. If you are washing the dishes, pay attention to any sensations of temperature, texture, pressure, etc. Notice any sounds – the flow of water, the clink of dishes, etc. And certainly, keep a light focus on the breath because it will always be present in the moment, too.

Often we are lost in thought during the activities of our day, so informal mindfulness practice presents the opportunity to come home to our experience at any time.

And simply taking a moment to connect with your breath at any time is the most universal informal practice of all!