Avoid Choking the Life Out of Your Mindfulness Practice

During my first meditation retreat, the teacher suggested an experiment.

I’d explained that when meditating became physically uncomfortable, compassion exercises were more effective than breath awareness at keeping my agitation from escalating.

“When you get home,” he said, “you could try doing the technique you’ve found useful for five minutes a day. Give it a couple of years and see if you notice any impact.”

I laughed. I’d been working in the mental health field for a decade and had never heard of any approach with a two-year trial period.

Plus, I didn’t even have a consistent meditation routine.

When I realized he was serious, I considered it might be one of the wisest suggestions I’d ever been given. I decided to try it.

I planned to give him a report at the end of my informal, longitudinal study.

That was September 2002. I’ve been meditating daily ever since.

Overevaluating your efforts

I didn’t realize it at the time, but this experimental approach helped me avoid an impulse that undermines consistency.

Constantly monitoring specific efforts

Practicing mindfulness includes feeling:

• calm and agitated

• focused and scattered

• energetic and fatigued

emotionally pleasant and unpleasant

The complexity of our humanity makes interpreting our efforts precarious.

Occasionally reflecting on organic outcomes

What works better is to periodically schedule a specific time on your calendar to reflect on any changes you’ve observed over the weeks, months, or years.

Have you been:

• savoring pleasant moments more

• wrestling with unpleasant moments less

• pausing before responding more often

• recognizing the humanity you share with others

Be on the lookout for subtle shifts that reveal improved composure, vitality, and engagement.