The Seeds of Love. Jerry Braza, Ph.D.

      Breathing in, I calm my body; breathing out, I smile.

      Our life begins with breath and ends with breath. The average individual takes nearly 20,000 breaths each day. By stopping to practice conscious breathing at different times during the day, we are able to calm ourselves with the awareness of our in-breath and out-breath, inhalation and exhalation. In this practice, mind and body are connected, and the word “respiration” takes on its root meaning—to “re-spirit.” By dwelling in each moment with breath as our anchor, we cultivate the energy and seed of mindfulness. When practicing mindful breathing, thoughts subside, the energy of mindfulness is encouraged, and we return instantly to fully experiencing the present moment.

      MINDFUL WALKING

      The practice of mindful walking is simply that of learning to be aware of each step you take. We often walk with little awareness, our mind focused on getting somewhere and often getting there quickly. The challenge in mindful walking is to walk knowing that you are walking. You bring your walking into your awareness so that walking itself becomes a form of meditation. Each step brings us back to our breath and the present moment. It is the bridge between the formal practice of meditation and informal activity of everyday life. When we walk only briefly in this way, we are reminded that our life is a walk. The more we become aware of our steps, the more we find peace along the way.

      ANSWERING THE PHONE

      Our technology-laden world offers countless possibilities to cultivate mindfulness. Cell phones, office phones and other bells can become invitations to stop, breathe, smile, and calm before engaging in dialogue. For example, when the phone rings, you could say a mantra before answering, such as, “Breathing in, I calm my body; breathing out, I relax.” My wife and I have a practice of stopping to breathe every time our Westminster-style chime strikes on the hour. Our answering machine message greets callers with, “Breathe and smile! You have reached the Brazas.” These and other simple, daily, focused actions enhance the energy of mindfulness.

      MINDFUL EATING

      This simple practice focuses on the total enjoyment of your meal. Taking time to eat quietly for ten minutes before talking can offer a refuge of peace and time to appreciate the food. Slowing down long enough to recognize how many hands brought this food to our plates helps us to be truly grateful for this meal. With this sense of gratitude, the entire meal is the blessing. In every bite we have the opportunity to cultivate mindfulness by recognizing the amount, taste, and nourishment this food is providing our bodies. Being mindful of each bite and eating more slowly can also be an effective weight-loss plan and an antidote to careless eating.

      “Engaging in mindful eating, even if only for a few minutes, can help you recognize how the practice of mindfulness encompasses all spheres and activities, including ordinary tasks.”

      —Thich Nhat Hanh

      UNI-TASK VS. MULTI-TASK