Have You Ever Walked Into a Room and Forgotten Why? How To Start An Informal Mindfulness Practice

How To Start An Informal Mindfulness Practice Have you ever walked into a room and forgotten what you were looking for? Have you ever done something and then not remembered if you already did it? Have you ever driven somewhere, but not remembered any details of how you got there? In the rush to accomplish everyday tasks, you may find yourself losing your connection with the present moment. Our minds get filled with chatter and our ability to be present is lost. Mindfulness can help us be more aware and focused in everyday moments. There is the formal practice of various meditations and practices. And there is also informal practice. Mindfulness is more than just a practice. It brings awareness and caring into everything we do, and it cuts down needless stress. Even a little makes our lives better. A less formal approach to mindfulness can also help you to stay in the present and fully participate in your life. Any moment can be a mindful moment. You can choose any task or moment to practice informal mindfulness, whether you are eating, showering, walking, turning on a light or a computer, playing with a child or grandchild, or anything that is a part of your daily routine. Here are some guidelines to get you started:

• Stop whatever you are doing for a minute and bring attention to the sensations in your body.

• Breathe in through your nose, allowing the air downward into your lower belly. Let your stomach expand fully.

• Breathe out through your nose or mouth.

• Notice the sensations of each inhalation and exhalation.

• Proceed with the task at hand with an awareness of what you are doing, or you might even say to yourself what task you are doing ("I am brushing my teeth").

• Engage your senses: notice the sights, sounds, smells, and touch.

• When you notice that your mind has wandered from the task at hand, gently bring your attention back to the sensations in your body in the moment.

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Be patient with yourself. Just as you wouldn’t expect to lift heavy weights when you start working out at the gym, your mind is a muscle, and mindfulness takes practice.

For more information about the next mindfulness course with Susie:

www.mindfulnesswithsusie.com

What Is Light? Candle Meditation

Why do we call Chanukah the Festival of Lights?

What is light? (I’ll leave the physics to scientists).

Light is often viewed as a metaphor for wisdom or a deep spiritual experience, such as closeness to G-d.

And then there is the symbol of a light going off in someone’s head when understanding, or the “ah-ah moment.”

This time of year that we celebrate Chanukah, we have the shortest days of the year with the least amount of light.

And yet we naturally yearn for light, and hope.

So what do we do when things are dark?

Light candles!

One of the reasons we light candles is explained in The Talmud by one of our commentators (Rashi, Shabbat):

“... without light, there can be no peace, because [people] will constantly stumble and be compelled to eat in the dark ( Talmud, Shabbat 25b).”

Candles are also equated with joy in Judaism, drawing upon a passage in the biblical book of Esther, one of the many illusions to light in the Bible. It says:

The Jews had light and joy, and gladness and honor (Esther 8:16).

לַיְּהוּדִים הָיְתָה אוֹרָה וְשִׂמְחָה וְשָׂשׂן וִיקָר

In Jewish tradition, the candle's flame is also thought to symbolically represent the human soul and serves as a reminder of the frailty and beauty of life. The connection between the candle's flame and souls is found in Mishlei (Proverbs) 20:27:

"Man's soul is G-d’s lamp, which searches out all the innermost parts."

נֵר יְהוָה נִשְׁמַת אָדָם חֹפֵשׂ כָּל חַדְרֵי בָטֶן

A little candle that illuminates the dark also teaches us how much good a single person, or even a single act, can accomplish.

And just like a human soul, flames must breathe, change, grow, and, ultimately, fade away.

So the flickering of candles helps to remind us of how precious and fragile life is,

and also to appreciate and be grateful for what we have.

One way to help us to notice our feelings, sensations, and thoughts, is through meditation.

Here is a candle meditation that you can try after you light your candles.

Candle Meditation (5-10 minutes) (you can use the instructions as a guide. Feel free to do this at your own pace :

-To start this meditation, light a candle or candles.

-Find a space where you won’t be disturbed.

-Find a comfortable spot to sit. Sitting straight with shoulders relaxed.

-Make sure that your candle is at least 50cm/20 inches away from you, and

start to notice your breath. Breathing in, and breathing out.

-Stare at the candle and allow it to be the main focus of your mind.

-Hold your eyes steady.

-Take a few moments to bring your awareness to the flame :

Notice its color, or maybe there is more than one color;

How big or small it is;

What is the shape of the flame?

Is it emitting a lot of light or a little bit?

Is there an odor coming from the candle?

-How does it feel to notice the candle in this way?

And taking a moment to really take in the candle...

- When you feel distracted or bored, returning your attention to the flame.

-Allowing your eyes to blink or water if that happens.

-As you gaze at the candle, breathe.

-As you focus on the candle, imagine the light flowing into you with each inhalation(take a moment to allow yourself to receive the light).

-Continuing to keep your eyes fixed on the flame, and allowing yourself to breathe naturally.

Where is your mind right now?

Taking a few more breaths to focus on the candle.

-Taking a moment to slowly return your gaze and attention to the room at your own pace.

As the winter begins and we experience more darkness, may we recognize our own role, and if it’s fitting for you also G-d’s role, in bringing light into the world.

As we light candles in our homes, we can also use this as an opportunity to allow the light to illuminate our home and contemplate all our blessings.

*You can listen to this guided meditation on Spotify: https://open.spotify.com/episode/3K8sFD78SqWp6W0zqHk7tE?si=EakKBKHfRc-1mwL-0Hp9bA&utm_source=native-share-menu

Can Mindfulness Help Us Face Our Fears?

Befriend Your Fears

In this week’s Torah portion, Jacob is about to meet his brother Esau after many years.

Several years earlier, he quickly fled. He was afraid that Esau would kill him because of the way he deceived his father to receive the blessing of the firstborn.

When this happened, Esau was burning mad.

Fast forward many years and Jacob is married with two wives, 12 children, and many possessions. He fears for both himself and his family.

He prays to G-d and evokes the names of his father and grandfather.

He is afraid that he might not be worthy of protection and blessings (קטונתי מכל החסדים) that were promised him. The Ramban explains that his reaction shows not only his fear, but also his humility. He prays for mercy and grace in case he is not worthy on his

own merit.

In times of fear, it is a natural reaction to call out to our parents. Anyone who has ever been in a delivery room has heard women giving birth scream out for their mothers.

That is one way of dealing with fear. But what other ways can we cope when we are afraid? Uncertainty is a part of life, and fear often helps to protect us in times of threat by compelling us into action.

How can we face our own fears?

You already know the answer!

Mindful meditation can help us see more clearly—to distinguish an imagined threat from a real threat that needs to be acted upon. Most of our fears are generated in our own minds and are the product of our vivid imaginations and our desire to control everything.

Mindfulness practice can help react in a more healthy way, and here’s how :

According to Dr. Jeffrey Brantley, author of Calming Your Anxious Mind,

1. Name The Fear

Being able to recognize that fear is present is important in not allowing it to control you.

Notice your body sensations: rapid heartbeat, chest tightening, sweaty palms, etc.

Take however many breaths you need to slow your body down.

Acknowledge to yourself: “I’m scared. I’m afraid.” Name that fear so you automatically create some distance between yourself and the thoughts or emotions from the fear.

2. Don’t Avoid the Fear, Lean Into It

Whenever you feel fear, don’t avoid the feeling. Sit with it.

As fearful thoughts of dread and worry continue to arise, approach them with gentleness. Don’t treat them as a threat.

Be kind toward yourself for being afraid. You may feel more confident to face your fears.

Jacob acknowledged his fear, prayed for safety and protection, and also had a plan of action. He was not paralyzed by the fear.

Try to befriend your fears.