There is something so intoxicating about being present and mindful. Yet, it can also be quite elusive. Inner dialogue, activities, and people pulling us in other directions can create a frenzied, chaotic state. When we’re feeling this way, mindfulness is distant. I’ve discovered something in my daily mindfulness meditation practice that is helpful for me, which might benefit you too.

One of the principles of mindfulness practice is to focus your attention on something like breath, sensations, or sounds. This might seem simple to do, but what inevitably happens is that your mind will wander. One moment you are breathing in, breathing out, and noticing the breath. The next minute you’re creating and organizing to-do lists in your head. Oops.

What do you do? Without judgment, you mindfully notice that your focus shifted. Then you gently return back to the breath. No berating, no panic. You just calmly return to the object of your attention. It is in this practice of shifting attention, awareness, and return that we become more mindful. We strengthen these muscles, which can be used in other areas of our lives.

Recently, I spent time outside doing yard work and trimming shrubs. On this crisp fall day, it felt energizing working outdoors. As I cut and cleaned up debris, I focused only on what was before me. It was so enjoyable to move, hear the rustle of the leaves, the chirping of the birds, and the snip, snip sound of my cutters. I clipped, observed, assessed, and cut some more. I didn’t rush. 

It was satisfying to see the results. While there were many other things I could have been doing, I allowed myself this focused time of mindfulness, presence, and gratitude to work outside doing one cut, one shrub, one mindful action at a time.

Where does mindful attention show up for you? How do you handle distractions? I’d love to hear your thoughts. I invite you to join the conversation!