3 Steps to Deepen Your Mindfulness Practice
By Leo Babauta
Let’s imagine that you’re a reasonably healthy adult with all of your basic needs met, people who care about you in your life, and things you enjoy doing available to you … you should be pretty happy, right?
It turns out, even in this incredibly lucky scenario, most of us still struggle — stress, anxiety, frustration, overwhelm, letting ourselves and others down, disappointment, hurt feelings, anger, feeling like you’re always behind … it all creates a sense of unease that is not aligned with our fortunate circumstances.
So how do we go about enjoying life, finding a sense of peace and calm and purposeful focus?
I’ve found mindfulness practices to be the key. They’re not a magical solution to anything, but they do ease the suffering we experience in our lives.
Those of you who who have practiced meditation for awhile know what I’m talking about. Let’s look at a few ways to deepen into the practice, if you’re interested.
Step 1: Drop Into Direct Experience of the Moment
Most of us are caught up in our thoughts about our lives, ourselves, other people, the world around us … most of the time. We’re stuck in a movie in our minds, a storyline or narrative about the situation. This causes all of our trouble — frustration, disappointment, stress, anxiety, overwhelm, unhappiness.
The practice here is to drop into the direct experience of the moment. Not the thoughts about the moment (though those will come up), but the actual sensations happening in the moment.
You might notice the sensations present in different parts of your body, including how your breath feels, but also how your torso feels, seeing what you can notice in your neck and head, in your arms and legs. You might notice the sensation of air on your skink, or ground beneath your feet. You might notice sounds or light or colors or shapes.
Whenever you notice yourself caught up in thoughts or ideas, in a narrative or fantasies … drop back into the direct experience of the present moment. Experience everything with beginner’s mind, as if this were the first time you ever experienced this before.
This is a practice that you can get better at, returning again and again to direct experience. You move from concepts and thoughts and ideas and storylines, to direct experience. Just observe, just notice, just be curious.
If you’re feeling frustrated or stressed, try this and see if it shifts anything for you. See if you’re caught up less and present more.
Practice this for at least a month (though it’s really a lifetime practice).
Step 2: Bring a Sense of Friendliness Towards the Experience
After you’ve practiced dropping into direct experience … you might try a new way of relating to that direct experience.
Instead of just noticing as an impartial observer … see if you can bring a feeling of warmth, friendliness, gentleness, kindness, even love to your relating to this direct experience.
For example, if you see someone on the street, you can just notice that there’s a person there … or you can feel a friendliness towards them. Welcoming them into your experience like you would welcome someone warmly into your house.
In the same way, you can bring a friendliness and warmth and welcoming towards anything you notice in your direct experience. You notice the sensation of air on your skin, and you might feel friendly towards these sensations. The same with anything you hear, see, smell, touch. The same with how you notice nature all around you, or sensations in your body.
It’s a continuation of the practice of direct experience, but with a shift in how you relate — it’s unconditional friendliness to anything you bring your awareness towards.
Practice this for at least a month as well.
Step 3: Drop the Sense of Self, and Motivation from Gain & Loss
Once you’ve practice the two steps above, you’ll be grounded in a view of reality that is much more free of conceptions and storylines, more open and unconstrained.
The next step is to notice that when you’re in direct experience, there is no self. I mean, there’s a body and brain, but it’s not separate from everything around it — it’s interconnected, not identifiable as something distinct from the world around it. Just as you might pick a drop of water in the ocean and say, “This is a separate drop of water!” … it’s only separate in our minds, in concept. In reality, it’s not separate but a part of everything around it.
This might sound pretty philosophical, but what is very real is noticing whether everything you do is motivated by a desire for gain or desire to avoid a loss. For example, you might want someone’s praise or affection (gain), or you might want to avoid them getting mad at you (loss). You might be scrolling through and posting in social media looking for validation (gain) or worried about missing out (loss). You might buy something because of how you think it will make you look or feel (gain) or because you’re feeling worried or insecure about a situation (loss).
All of these actions motivated by a sense of gain and loss are completely normal — we all do it. But they all come from a sense of separate self — we are trying to gain something for the self, trying to avoid a loss for the self. Helping this separate self get what it wants or avoid what it doesn’t want becomes our biggest activity and goal in life. It is what makes us frustrated or angry when we don’t get what we want, or hurt or sad when we get what we don’t want, or anxious or stressed when we might gain or lose something.
Being motivated by gain or loss is what causes our struggles in life. And that stems from the sense of separate self.
What’s another way? Dropping the sense of separate self. Just being present with direct experience. Feeling a friendliness and even love for everything and everyone around us. And then being motivated by that love — I act from a place of love and compassion for everyone around me (myself included, but not only myself).
Try it! It’s an incredible practice. Be directly with your experience, dropping your sense of self, of separateness from everything around you. Start to appreciate how connected you are to the world — you breathe in air from the world, eat food from the world, drink water and get information and heat and clothes and shelter and love from everything and everyone around you. You’re completely interconnected and interdependent. Dropping the conception of self, like you drop other concepts, return to direct experience.
And then watch your actions and see if they’re motivated by a desire for gain or desire to avoid loss. See if you can come from a place of love and compassion for everyone in the world, every living being. It’s a really powerful place to be moved from.