The mindfulness experiments – 1
A few months ago, I decided it was time to incorporate some mindfulness into my day. Now this is a much used (and some say abused!) term today – and a novice like me can add to the woes easily. So let me at the outset define what it means for me – and then go on to share what’s been happening since I gave it a test run.
To me mindfulness equals being “aware”, of “noticing”consciously. Note that I am not trying to “improve” anything – the effort on my side is only to notice. The very act of noticing consistently can perhaps provide insights for change – if and when required – to begin with, its only about taking stock of my state.
So in short, if I could witness myself being angry, being happy, being sad, walking, talking – whatever be my state of being or activity- I could call the experiment a success. Quite a modest goal you say huh – perhaps it is, it just wasn’t as easy as I thought it to be though – let me explain.
On a given day – we meet many people, we do many things. And through the day, we experience emotions. Plenty of them – with everyone’s talking/feeling/trying change – and disruptive change at that. And without your even noticing it, all this seeming volatility can get to you – it can affect your mood, it can drain you out, and even leave you unwell. And it was this sense of feeling mentally fatigued, a touch angry and too often (a little unusual for me!) that got me curious about what was happening – and I started maintaining a nightly journal.
Every night before turning in, I would rewind the day as best I could remember and jot down how I felt. Writing stuff down brings in clarity – and the first few days provided enough fodder for me to realise how many moments through the day I wasn’t proud of. There were moments of fleeting negative emotion – some expressed, some withheld – both of them leading to some composure ruffling. And then before you could settle down and let the emotion go, off you were on another jaunt -more emotions coming your way. A few times, you expressed something uncharacteristic – but before you could make amends or clarify further – the next meeting was on. And so I moved from one unresolved emotion and unfinished business to another – and it was all these unclosed events that led primarily to the energy drain.
I felt better immediately post the journaling (and indeed laughed at some of the events) – and where some course correction was warranted (say – apologise/ clarify/ maybe even just spend some more time with the person involved) put it down on my next day’s task list. Very quickly, the “unfinished business” list was coming down. And indeed, I felt awesome.
Miracles come in small packages to your aid when you are trying some positive stuff. Sukumar gifted me a little doll (designed after a Japanese ritual) that had two large eyes. You made a wish, coloured an eye and placed it somewhere you could look at it often. And every time you caught the doll’s eye, it would remind you of what your wish was – and you would be “nudged” toward your desired effort. in my case, it was to be more mindful – and with the arrival of the doll, twice a day i reviewed my day – a significant improvement from the nightly journal. And the benefits began to accumulate. The sense of being “overwhelmed or touchy” began to dissipate and more importantly I could now clearly notice what were aspects that touched a nerve. And once you noticed these, without realizing you made adjustments in your life to limit the exposure to the toxic situations, people, tasks – basically stuff that gave you no sense of accomplishment at all, but did have significant emotional overhead. This following wonderful Naval Ravikant served to be the scale on which I reviewed my day primarily:
“What you choose to work on, and who you choose to work with, are far more important than how hard you work.”
Its important to notice that I wasn’t focussing on the interventions required for improvement here – just noticing how different events made me feel made the difference. Indeed I was not adding – but actually subtracting stuff resulting in gaining me more free time to focus on things I cared about!).
A quick summary of the above for all you super busy folks: – If you feel there’s too much going on in your work life (feeling overwhelmed/ touchy etc. etc) – try the following:
a. Start off by journaling in the nighttime (rewind the entire day – you’ll be surprised by how much you remember). If there’s any event you’d like to course correct (say call a colleague who you were a touch upset with for instance and talk it through), put that on your list
b. If the above works for you, try to have a few more “check ins” – just before lunch and before leaving for the day are perfect – to rewind and take stock. You can drop the nightly journal at this point.
The story doesn’t stop there though. Last month, I was gifted 2 more invaluable aids to further the practice. The 1st was a workshop on evolving change happily using “tiny habits” – by Sukumar and Kumaran of tinymagiq. It’s a course that will change you one little habit at a time – and happily at that! It certainly warrants another follow on post. The second was a wonderful book by Thich That Hanh on the “4 establishments of Mindfulness”. This book breaks down mindfulness itself into 4 parts (and therefore allows you to remember the day a lot, lot better across these areas). as I work on this ‘mindfulness” journey – I continue to be amazed at how rewarding it is – and at the same time, how much more there is to travel.
The good part though is that the journey is as (if not more) rewarding than the destination (per all the gurus in this space). If you are on a similar journey, would encourage you to adopt any of the above techniques too – and do let me know how they work!