© 2018 MIndfulCityA2

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Mindfulness Week Ann Arbor 2020

April 20-26

Practicing Presence in Community

Short practices to apply at work or during daily activities.

Invite everyone to take 3 deeper breaths before the beginning of a meeting.

Put cell phones away during a meeting, at a restaurant, in the car.

Notice your posture while you are in a meeting, in line, in the car.

Wherever you are, pause for 3 minutes to listen to raw sounds: pitch, volume, tone, frequency, spaces between.  Subtle, obvious, inside, outside. 

Take 3 breaths when you hear a notification on your cell phone. 

Put a post-it on your computer or desk to remind yourself to take three conscious breaths every hour and/or get up and stretch/walk for a few minutes before sitting down.

During a meeting or work conversation, notice where you mind is while others are talking and invite your attention back.

Put cell phones away during a meeting, at a restaurant, in the car.

Take 3 breaths when you hear a notification on your cell phone. 

Pay attention while eating 3 bites during a meal. Look and smell. Pay attention to the sensations on your tongue as you notices changes in temperature and texture and the movement of the tongue.

Pay for someone who is in line behind you.

Smile at a stranger.

Leave a bigger tip than usual.

Express gratitude to someone verbally, digitally, or in a written card or letter you mail. 

Do something nice for someone anonymously. Examples: picking up trash, leaving a small gift for a friend or co-worker, scraping snow off someone's windshield, taking 

someone's garbage in from the street.

After ending a meeting in person or on the phone, respond with gratitude about something specific based on your interaction.

Wait several hours or a full day before pressing send on an email response that was written in a hurry, frustration or anger.

Be mindful of your speech: Is it necessary, is it kind, is it really true?

Acknowledge someone at your workplace whom you know has been struggling with medical or family issues and ask to help with a concrete task.

Whether looking out a window or actually outside, let yourself pause for 3 minutes to notice color, shape, texture, movement, stillness, spaces around objects. 

Take a nature break during work, walk outside and pay attention to how you feel after taking a nature break.

Pay attention to how you use the resources in your workplace and see if you can cut back on printing paper, using plastic cups that are damaging to our environment.

Ask yourself what you can do to reduce your carbon footprint.  Try it out for a day.

Check in with your office manager or corporate department, to see how to make your environment more sustainable. 

Whether looking out a window or actually outside, simply notice trees: size, shape, color, texture.

When outside, stop for 3 minutes and listen to raw sounds: pitch, volume, tone, arriving and leaving, spaces between.  Subtle, obvious, above, below, all around.

Sit, stand or lie down where you can see the sky. Open your vision to receive whatever passes through the sky. Planes, birds, clouds. When your mind wanders away from the sky bring it back to the spaciousness of the sky.