Sounds of Summer: Mindfulness and Meditation Practice Check

Last week, while kayaking, I stopped paddling and listened: birds calling, boats passing, children playing, water lapping softly against the side of my kayak. As the boat rocked gently beneath me, the simple act of listening brought me back to the present moment. It also reminded me that mindfulness and meditation practice deserves this same kind of attention—a pause, a listening inward, a gentle check-in. So today, I invite you to ask:

1.       How is my meditation and mindfulness practice going?

2.       How am I regularly checking in with myself?

Through years of engaging in mindfulness and meditation practice, I find that it’s very beneficial for me to take time to self-reflect on my actual practices. It’s easy to fall into routines and patterns around how and when I’m practicing and go into autopilot. On autopilot, I can be more focused on recording that I’ve practiced vs. focusing on the actual awareness that arises while I am practicing. In busier times of my life or while traveling, I sometimes easily fall into a “I’ll get around to it later” attitude re: meditation time.

Here are some suggestions for reflecting on and strengthening one’s practice:

• Create a daily sitting log for a specific period (e.g. 1-4 weeks) of time. Note thoughts, emotions, physical states and general awareness of your mindset as it arises during your meditation time. No judgment!

• Set reminders to pay attention at specific times of the day. Taking a few pauses throughout the day to bring full attention to the present moment fosters the habit of sustained wakefulness to what’s actually happening within and around us.

• Take some time to intentionally be present in nature. Sit, walk, paddle, run, etc. outside taking in the sounds, smells, visual, tastes and tactile feeling of green and blue spaces. This type of practice often facilitates a renewed and/or greater understanding of our own true nature and allows us to make wise decisions about moving forward.

Try this mindful check-in with yourself today:

• Pause on purpose. Stop what you are doing, take three slow breaths, and notice what is present in your body, mind and emotions. Ask yourself: What am I aware of right now? What will be stabilizing or nourishing as I proceed?

• Name what needs attention. Choose one prompt and answer it honestly: What emotion needs tending? What need is asking to be met? What brings me joy, and how can I make room for it today? What am I ready to soften, release or let go?

• Choose one supportive practice. Based on what you noticed, select one next step—a body scan, awareness of breath, mindful movement, time outside or a few quiet minutes of sitting. Also name one thing that supports your regular practice and one barrier you can gently address.

Mindfulness and meditation practices show benefits to our overall health and well-being. Our practice fosters internal and external awareness and supports the sacredness of our lives. Regular practice helps us revisit our values and purpose and supports us in showing up in ways that we deem useful and valuable.

It is so easy to get distracted, busy with other things and drop away from personal self-care and self-awareness routines. Always remember to be as kind and compassionate with yourself as you are with others when contemplating how you are practicing and how you would like to be practicing. Perhaps the information provided helps you remember and reset or create some intentions for yourself around the benefits of a mindful check-in with yourself and your practices.

Upcoming Mindfulness Programs

In the coming months, I will participate in several mindfulness programs and practices. I invite you to join me whenever it suits you. I am always available for individual and group mentoring:

• Mindfulness at Emmanuel: July 5^th and 19th. Meeting on the 1^st and 3^rd Sundays every month.

• Peaceful Pause: Mindfulness for Children (ages 6-10). For registration, contact laura@vibebehavioralwellness.com. We had 10 children attend in June! Daily, July 20-23, 5:30-6:30pm, ET.

• LEADING FROM WITHIN: Sustaining the Leaders Who Sustain Our Community: A 5 Week, Donor Subsidized Leadership Impact Cohort for Nonprofit Leaders in PA, NJ, DE, NY. The first cohort was amazing! Our second cohort will be in the fall. Check out https://www.meditation4leadership.org/ if you are interested in this program.

May you find moments of compassion and wisdom as you explore your practices,  

Karen