There is a tradition on the Mindfulness and Psychotherapy Blog. Every Monday, I cite a quote or a poem that is related to mindfulness and psychotherapy in some way and then explore it a bit and how it is relevant to our lives. For me, quotes and poetry can often sink me into a state of greater understanding. So for today, here is a quote by  Thich Nhat Hanh:

“There is no enlightenment outside of daily life.”

Here’s the thing. Going on retreats, vacations, taking time away from the daily grind is important and can help us deepen our connection to what is truly important. However, most of our hours are spent here (well, all of our hours are spent here, but you know what I mean). So here is where we seek the power of now.

Here are 10 ways to gain freedom from suffering in daily life

Note: If you’ve heard or thought of any of these before, watch your mind’s reactions. Then ask yourself when the last time you implemented them is, that’s where the rubber meets the road. Allow this to be a gentle reminder.

1. When awaking in the morning, before checking your cell phone for messages, take a few deep breaths and check in with the sensations of your body.
2. Think of one genuinely kind thing to say to one person in your house before leaving the home. If you live alone, wish well for someone in your life.
3. When driving, use red lights as signals to check in with our breath and body. Choose to take a few deep breaths and soften your muscles if they’re tense. Wish others on the road safe driving.
4. Walk slightly slower into work or school, open your ears and listen for any birds or other sounds.
5. Practice STOP in the middle of your day.
6. Intentionally listen to a colleague when they’re speaking to you (mindful listening).
   
7. Before leaving work or school, take a moment to look back on the day and note the work that you were proud of and perhaps some things you could do better next time.
8. Before leaving your car to step into the house, again practice a short practice, perhaps a mindful check-in and consider how you want to be the rest of the evening. If there is family at home, how would you like to be with them, if it is just yourself, what would you like the evening to look like?
9. At dinner, consider taking a few minutes of the meal to eat it mindfully, bringing your senses of sight, smell, and taste to the meal. Consider all the work (including your own) that brought this meal in front of you in this moment.
10. As you lay your head on the pillow at night, consider, where was the Good today? For those who are spiritual or religious you might consider asking, where in this day did I notice God?

As always, please share your thoughts, stories and questions below. Your interaction provides a living wisdom for us all to benefit from.

Elisha Goldstein, Ph.D. is a clinical psychologist in private practice in West Los Angeles and is author of the upcoming book The Now Effect, co-author of A Mindfulness-Based Stress Reduction Workbook, Foreword by Jon Kabat-Zinn, author of the Mindful Solutions at Work App, the Mindful Solutions audio series, and the Mindfulness at Work™ program currently being adopted in multiple multinational corporations. Join Elisha Goldstein's Facebook Community to keep up with important information, tips and events.

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  Diana Lee at 9:53 pm on June 7th, 2010

I love these ideas. Thank you for sharing them. I’ll definitely be passing this link along.

  Oli Doyle at 7:27 am on June 8th, 2010

Nice article Elisha. Ending that imagined separation between “daily life” and the parts we like seems to be a key to integrating mindfulness into daily life. Keep up the blogging!

Oli Doyle
Peace Through Mindfulness

  Lisa Nathari at 8:48 am on June 9th, 2010

Thank you for this blog. There is an Islamic saying: A reminder benefits the believer.This post does that for me. I needed this reminder today and I will implement it in my daily life. We often forget that peace needs to be obtained where we are and not where we want to be- retreats take us away from it all, but we always have to come back. Be Well.

  Jodi at 11:49 pm on June 9th, 2010

When I begin thinking of all of the things I still have left to do, I remind myself of all of the things that I have already gotten done. Often this leads me to say to myself that this is enough for one day . . . it’s time to enjoy some “now” time.

  Matt C at 12:28 pm on June 15th, 2010

Lovely blog article Elisha. I’m increasingly telling people about Mindfulness when working with them on eating disorder issues, mainly Binge eating and Bulimia. I think your article works well as a great introduction to Mindfulness, I hope it’s okay if I mention this blog and link to this from my website?

  Waylon Sattley at 10:03 am on July 6th, 2010

There are certainly a good deal of details like that to take into consideration. That is a excellent point to bring up. I offer the thoughts above as general inspiration but clearly there are questions like the a single you bring up where the most important issue will be working in honest good faith. I don?t know if best practices have emerged around things like that, but I am sure that your job is clearly identified as being a fair game.

  mike kirkeberg at 10:10 pm on July 6th, 2010

I use mindfulness exercises with mindfulness clients often. It seems to be one of the things they comment on most as being helpful.

Links to This Article

From Psych Central's World of Psychology blog:
Best of Our Blogs: June 8, 2010 | World of Psychology (June 8, 2010)

Daily Mindfulness | Will Baum, LCSW (June 9, 2010)

Always be mindful of your day « Thesuperwomenblog's Blog (June 16, 2010)

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“10 Ways to Live Mindfulness Today”

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    Last reviewed: 7 Jun 2010