Every new year, many of us look back at the year that has ended and wonder where time has gone and where our life is going. We make promises to make changes in the new year, to be better people, and to finally wake up to our lives. Soon enough, distractions pile up in the form of endless responsibilities, personal drama, frustrations, and reactive thinking. Before we know it, we are sleep walking through life again, going through the motions until we find ourselves celebrating the beginning of yet a new year.
A couple of years ago, I was asked to lead a weekly mindfulness session to an intensive outpatient therapy group. This was a group comprised of people recovering from substance abuse. There are lots of research that show that mindfulness practices are extremely beneficial to mental and physical health.
Put simply, mindfulness means paying attention to your surroundings. It means being aware of what is happening inside and around you, and being present to the moment. It is a sure way to wake up from the slumber of going through the motions of life. But only if you remember to practice it.
During the mindfulness sessions, we talked about different ways of looking at the world and practiced mindfulness together. Here’s what I found. The sessions were indeed helpful and the group told me every week they had been looking forward to our sessions. But it was difficult to keep the practice up during the week, when life was full of distractions.
Truth be told, I had the same problem. So, inspired by a mindfulness author who encouraged that we focus on one principle or virtue per day, I created a mnemonic device to help us engage in life-giving practices each day. The daily themes help give focus to the day and keeps us from being overwhelmed. Now I am sharing it with you!
Meaning Monday – focus on paying attention to how you are contributing to the well-being or goodness of the world. How are you making a difference? Notice even the small things you do that make the world a little better. Once you start paying attention, you can also approach this day from a perspective of “how can I be of service today?”
Truthful Tuesday – focus on telling the truth today, which includes letting go of false beliefs, assumptions, and unrealistic expectations. Sometimes we label events as “bad” simply because they do not meet expectations or assumptions we created. Sometimes we hold on to destructive or unhelpful labels about ourselves or others. When you feel frustrated today, reflect on whether any of your expectations, assumptions or beliefs are being challenged. Then ask, “is the story I’m telling myself true?”
Wish Well Wednesday – practice compassion. Like our contribution to the world, practicing compassion is another way to infuse life with meaning and purpose. Keep it simple by simply wishing well to someone else. To make it less overwhelming, you can schedule 10-minute intervals when you deliberately wish well (send a good wish, say a silent prayer, or blessing, etc) to everyone you see or interact with. Eventually you can extend this practice to yourself by practicing self-compassion and wishing yourself well.
Thankful Thursday – practice gratitude. Being thankful means first being aware of the gifts around us. It doesn’t mean pretending the world is perfect or being thankful for adversities. It means acknowledging we have been given gifts — perhaps people who’ve helped us along the way, the gift of nature, simple activities that bring us joy. Pay special attention to the people in your life who make life richer, more beautiful and who add joy to your life.
Freedom Friday – practice letting go of anything that keeps you captive and steals your joy: resentment, bitterness, comparison/competition, shame. Notice I didn’t say feelings such as anger or sadness. Some emotions may be difficult or uncomfortable but serve a purpose and aren’t “bad.” Give yourself freedom to feel your emotions and to be your own self. Forgiveness is a process for liberating yourself from being re-victimized from old wounds.
Surprise Saturday – do something surprising, different, special, fun or just a little out of the ordinary today. Doing something unexpected or simply different forces us to focus on the moment rather than being in our usual trance. It doesn’t need to be something big; perhaps try a new recipe, listen to new music, read something you don’t usually read or try a new hobby.
Sacred Sunday – rest and nourish your soul today. This could include what is commonly thought as traditional spiritual practices such as praying, reading sacred texts, or participating in congregational worship. It can also include other spiritual practices such as spending time in solitude, being in nature, or meditation. Do something that helps you nurture your spirit and commune with God – however you understand God.
That’s it! I should warn you that, even though the themes should be easy to remember, it can still be difficult to remember the practices throughout the day. For this reason, I like to write the theme of the day (such as “meaning”) on my hand in the morning. That way, I am constantly reminded to be present to my life through a life-giving practice. Eventually, the practices may start blending together, which is more than okay!
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