Self-Care Summer: Mindfulness Practice - Two for One

by Robert Blundo, Ph.D., MSW, BCD

     Many of you are practicing mindfulness and other practices to help calm the mind and to enhance the ability to be focused. If you are like me, you might “not have time” for formal mindfulness sessions, even though you want to do something about your hectic life. I highly support engaging in a mindfulness program, either with a group or online programs. I also have found a simple way to add to practice that involves your daily routine.

     It all started many years ago when I was reading about meditation. A short tale opened my eyes to something I could do in many ways throughout the day. The story goes something like this:

A young novice student living in an ashram found his way to breakfast. He eagerly ate his food, all the while thinking of what he would be learning that day. He quickly finished his breakfast and ran up to the teacher. He excitedly asked what he was going to learn at the day’s session. The teacher smiled and, looking at the young novice, said: “Wash your Bowl.” 

     Well, not sounding very profound - yet, very much the heart of the mindfulness/meditation work: Being in the moment.

     I was reminded of this as I was washing my dishes this morning. It was not just washing the dish but paying attention to what I was doing. Not thinking of what I could be doing or what I have to do today. I just let myself observe what I was doing. How I was holding the dish and how my hand moved over the dish and the utensils. Really paying attention to being present in that moment.

     That reminded me of another time, the day before, when I was pulling weeds in my garden. It is not the most exciting task, but at a moment, I found myself paying attention to the weeds and my movements while pulling the weeds. I was focused on the dirt, the weeds one at a time, as I pulled on them to clear out my garden.

     This experience carries on throughout the day. Having these moments of clarity and focus changes the brain in small but important ways. It slows down the internal chatter and allows for staying focused on one thing at a time. As I focus, I am able to accomplish more.

     I have found myself overwhelmed with all the projects I am working on - what to do first, or maybe do both at the same time. The result is feeling blocked and unable to move. Just as with the dish or the weeds, my work can only be done if I stay focused on one task at a time. And, one small step followed by another while staying in the moment. Just taking care of what small step I can in this moment. It is not easy when your mind is racing ahead of you expecting you to do it all now.

     So, slow down and wash your dish with attention and thoughtfulness in your everyday life.

Dr. Robert Blundo is Professor Emeritus at the School of Social Work, University of North Carolina Wilmington. The major focus of his present work is neuroscience and the impact of toxic stress on brain development. His present effort is the implementation of several practices to alter negative outcomes such as poor learning and behaviors, using mindfulness and solution-focused interventions in schools.