Recently, a valued mentor suggested that as an MBSR teacher, I maintain sight of the fact that mindfulness is actually quite ordinary. I appreciated this discussion. All of us have had the experience of paying attention, of being utterly present during an event. At some level, we were also aware that we were paying attention as the event unfolded and did so without judging or trying to change it in any way. That is mindfulness!

What is not ordinary, I think, is the day-to-day habit of this non-judgemental presence. While special events may fully capture my attention, much of the time, I find my mind revisiting the past or anticipating the future. If what is happening is unpleasant, I may find myself thinking, “This isn’t fair,” or “It shouldn’t be this way.” During pleasant events, I may try to hang onto the passing moment, wishing it were always this way. These reactions are entirely normal, but when they become a pattern, they can lead to an inability to fully experience the moment.

Having a meditation practice helps me experience more of both the special and ordinary events of my life. I notice the judgemental thoughts without being carried away by them – not always, but certainly more often. I can smile at these urges to push away or hang onto thoughts and events, and then settle into what is actually happening in this very moment.

But that’s the dilemma, isn’t it? Actually sitting (or standing or lying down or walking) for a half hour or more every day! Where to find the time? Where and when to practice so that we aren’t disturbed by family, pets, the doorbell, the phone! How to keep up this practice even when there seem to be so many other things we could be doing? And so, when I am actually meditating, sometimes there is an expectation that I should be experiencing something special! I feel disappointed when I notice my thoughts racing and my to-do list intruding.

That’s when I find it useful to remind myself, “This is how it is.” Mindfulness isn’t special. It is dead ordinary. But it can be messy. It is the expectation that it be special that can be the problem. Thoughts intrude as do family members, pets, doorbells and phones. The invitation is to notice. And then, with gentle persistence and practice, we find ourselves noticing life itself. And that is special.

Priscilla M. Koop, PhD is an MBSR teacher and a consultant with the Mindfulness Institute.ca.

Here in Edmonton, fall has arrived, bringing us the first snow of the season. At the elementary school down the block, the children roll the snow into knee-high boulders, which slowly melt over the next two days, as it is not quite winter yet.

In this part of the world, where leaves yellow and fall to the ground in the blink of an eye, where autumn can feel more like a harbinger of winter then a season unto itself, I like to remind myself to slow down. To let go of the beautifully long days of summer, so I can enjoy this short-lived season, the cozy sweater-weather, and the fiery colours of fall. When I find myself bracing against winter and the long hours of darkness ahead, I remind myself to feel grateful for the light we have now. To live in this present moment, not dwelling on the past or the future. To be more gentle with myself. I need plenty of reminders - and patience, too - but this practice helps alleviate the weight I often feel at this time of year, as the days shorten and grow cold.

Whatever your feelings about this new season, I invite you to tune in to whatever is going on inside, to observe with kindness and non-judgement your internal environment, which may change as much, or more, than the environment outside. In this time of change, and perhaps busyness, I invite you to slow down and be gentle with yourself.

Hannah Marsh is a consultant with the Mindfulness Institute.ca.

Mindfulness as Ordinary; Mindfulness as Special - Priscilla M. Koop, PhD

An Autumn Invitation - Hannah Marsh

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