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Mindful : April 2014
Be Your Own Researcher: Write each day what you a re learning from mindfulness practice—or anything else. Social Media Practice: Write about your experience of using social media. What sensations do you notice in your body before and after you communicate? What sensa- tions do you notice when you receive a comment or t weet? Being Here Now: Stop in your tracks once a day: take account of the sky, the ground, and yourself, then write what you noticed. Or, while wa lking down a street or country road, stop, turn in a circle, a nd write what you remember. Or, sitting with your notebook, write six sen- tences, beginning each with “Here and now....” MINDFUL EMAILING Emailing allows us to get work done quickly with people around the globe. But without the emotional sig ns and social cues of face-to- face or phone interaction, it’s more possible to be misun- derstood—particularly if there’s trouble at hand. Also, mindless emailing overstuffs everyone’s inboxes. (See related story on page 17.) Try this with 5 or 10 emails during the week. Or all of them. 1. COMPOSE a n email. 2. STOP and take one long deep breath. Pay attention to the breath. You can count to five on the inhale and again on the exhale if you like. 3. THINK of the person to whom the email is going and how you want them to receive your message. Could they misundersta nd your words and become angry or offended, or think you’re being more positive than you intend? 4. LOOK at the draft email again. 5. CHANGE it if appropriate. 6. SEND FREE WRITING Free writing is a method of mindful inner inquiry; you never know what you will learn until you start writing. Then you discover truths that you didn’t know existed. Begin writing a nd write continuously for a set period of time, say 10 to 15 minutes. If it helps, use a prompt, like “ Right now I am feeling....” Or, “I have always been afraid to ....” Keep the pen moving, with no pauses to correct spelling, g rammar, or punctuation. Write down whatever is a rising in your mind, without judgment. Keep writing. When the time is up, stop and read. → When you write, it’s possible not to judge others or yourself and still exercise discriminating wisdom, to hold multiple perspectives, and to be open to the new. in practice insight April 2014 mindful 75