Seeking Slow, page 6
Food waste. How we dispose of our food waste is an easy way to reduce our overall waste. Firstly, take some time to make clever choices about the food you buy and what you cook to avoid excessive waste. For example, try a weekly meal plan and factor in leftovers, etc. If we throw our food waste in with our general rubbish, it rots in landfill and creates methane, a damaging greenhouse gas. By separating our food waste, we can dispose of it safely and help create useful by-products, such as soil improver and fertilizer, and even generate electricity. There are several different options for separating out food waste depending on one’s circumstances. Compost bins are a great way to get rid of your food waste if you have space in your garden. However, if setting up your own compost seems like a step too far, see if there is community composting. If you have a small garden or live in an apartment, you could try disposing of your food waste using a wormery (worm farm) or a bokashi bin for composting. There are also other alternatives, and they all have their good points and compromises, so spend some time doing your own research in order to make sure you choose something that will work for you and will be sustainable.
Reuse and restore. Another way to make our resources go further is to reuse and restore things. It is very satisfying to be able to use things to their full potential. If we can learn to take extra-special care of our things, they will last longer; when they do finally wear out, we need to think about how and whether they can be mended, and if they can’t, perhaps they can be reused or repurposed as something else. These principles can be applied to all areas of our lives, from clothing and furniture to general household items. This “make do and mend” mind-set is nothing new. Generations before us were often thrifty with their possessions out of necessity. This thinking also encourages us to acquire the skills to be more self-sufficient. Having a DIY approach to fixing, restoring, or making something ourselves is a great alternative to buying something new. Even though it takes an investment in time and energy, it means we can make exactly what we want to our specific requirements, and we end up with something bespoke. Also, this process becomes a labor of love—we will naturally end up cherishing and appreciating the finished result through the investment of time and effort.
A HOMEGROWN AND NATURAL HOME
There are many benefits to having a homegrown home. Along with saving money and cultivating truly organic food, which is better for our health, growing our own produce reduces our impact on the planet because less resources are used. There is no transportation from grower to manufacturer to shop, and of course, we cut down on any packaging waste.
You don’t need a big garden to start growing your own food. Lots of things can be grown in pots and grow bags. Some easy crops to try to begin with are lettuces, cucumbers, and tomatoes. Zucchini is also a good vegetable to start with, although you do need a bit more space for it. If growing things from seed seems a little daunting, you can always start from a seedling, which you can buy from your local garden center or nursery, or even initiate a plant swap within your local community.
If you aren’t ready to commit to a homegrown home, a natural home is easy to attain. Think about the products you use to clean and run your home, and the cleansing and beauty products you and your family use. How natural are they? How good are they for your health and well-being? Do they contain chemicals that are harmful to your body and the planet?
Fortunately, there are more and more products available that are natural and chemical-free. Also, you could try making your own products, so you are aware of the exact ingredients. Plus, doing this will drastically cut down on packaging waste, because you can reuse the containers over and over.
Well-Being
MIND AND SOUL
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When we begin to live more slowly, we find we have time to look within—space unfolds and allows us to deeply think and reevaluate things. We have time to think about the purpose and meaning within our lives, and naturally, we become more intentional and thoughtful with the decisions we make. Both meditation and mindfulness are explorations of the mind and help us be more thoughtful, focused, and calm. Practicing meditation and mindfulness is the perfect way to take the time to understand the intricacies of our minds and ourselves. They can bring out the best side of human nature and help us cope with the day-to-day challenges that life throws at us, like stress at work, paying our bills, and raising children.
WHAT IS MEDITATION?
I have talked a lot in this book about “being in the present moment,” and meditation is a way to help us truly experience what being in the present feels like. “Being in the present moment” means not being distracted by the past and not worrying about the future—just being in the now and experiencing what is right in front of us. As we become more capable of doing this, we can then try to be present in that moment without judgment or attachment.
Meditation encompasses a wide range of practices at different levels, from the advanced techniques that yogis and monks have practiced for centuries to mindfulness techniques (exercises that help you focus on something specific about the present moment) and meditation apps. The practice of meditation has accelerated since the late 1960s, as interest has increased in Western culture. Along with this proliferation, the meaning of the word has also evolved. Traditional meditation techniques have gradually been developed and watered down in order to make meditation and its benefits as accessible as possible.
In its purest form, meditation gives us a better understanding of ourselves and our true natures; it essentially helps us to discover who we are. As human beings, it is natural to be longing and searching for meaning and purpose within our lives, and meditation can help us delve into the depths of these internal discussions. The philosophical nature of these questions and ideas means that meditation often feels connected to a spiritual practice and discovery. However, regardless of one’s spiritual or religious beliefs, such philosophical thinking can be hard to ignore, and most of us at some point or another realize it is important to explore such fundamental questions.
Throughout history, meditation has been connected to many religions, including Buddhism, Hinduism, Sikhism, and even Christianity; however, meditation can be practiced by anyone regardless of their faith. Due to the wide variety of techniques available today, we can select the aspects of meditation that interest and inspire us.
WHAT IS MINDFULNESS?
Mindfulness is a wakeful awareness that encourages us to train our attention and it has become an increasingly popular practice. The term “mindfulness” originates from a rough translation of the Buddhist word sati, which is the first factor of the seven factors of enlightenment in Buddhism. Over the last forty years, the dissemination of mindfulness has resulted in its meaning becoming muddied. Currently, mindfulness encompasses MBSR (mindfulness-based stress reduction), MBCT (mindfulness-based cognitive therapy), Vipassana (a Theravada Buddhism meditation that cultivates awareness), a stop-and-smell-the-roses attitude, and a lifestyle trend.
Perhaps the term “mindfulness” has become popular because it feels accessible, partly due to the impression that it is a secular practice. People also find it easy to see how they would be able to slot mindfulness into their current lifestyle. There are many mindfulness techniques that encourage you to focus on one specific aspect of the present moment, such as the raisin exercise, where you take your time to intentionally, hold, see, smell, and consciously eat one raisin, or the body scan exercise, where you scan your body from head to toe focusing on each individual part in detail. Practically, you can bring a mindful approach and your focused attention to any daily task. In reality, because mindfulness has roots in meditation, many of its aims, techniques, and approaches are similar.
WHY MEDITATE AND PRACTICE MINDFULNESS?
Meditation is like hitting a reset button each day. Any challenges or difficulties that have arisen over the last twenty-four hours float to the surface and dissipate. Meditation allows us the space to return to a neutral mind, helping us to not become fixated on or attached to negative thoughts and emotions. Meditation also helps us be aware of the tension our bodies can hold. By sitting and focusing on our breath for extended periods of time, we notice parts of our bodies awaken with the flow of breath and energy as we begin to let go of any tension. Learning to be present in the moment helps when challenging situations arise; we find that we don’t have an emotional knee-jerk reaction but are able to take a moment to mindfully react, so generally we are able to remain calm and act with more compassion.
One main principle behind meditation is to calm our minds, which are often full of thoughts and internal chatter. An analogy of a lake is often used to help explain why a calm mind is so important. Imagine that our thoughts are like the water: A busy, restless mind equals a choppy lake in which the water turns murky due to the bottom of the lake being disturbed. It is then impossible to see below the surface. However, when the lake is calm and still, the water is clear and you can see with clarity down to the depths of the lake bed. In order to know our true selves, we have to learn to look within, and we can only do this once we have learned how to still the mind and quiet the chatter.
Both mindfulness and meditation can and have been used to provide therapeutic benefit to reduce things like stress and anxiety, and help with depression. “In a meta-analysis of forty-seven studies on the application of meditation methods to treat patients with mental health problems, the findings show that meditation can lead to decreases in depression (particularly severe depression), anxiety and pain.”19
Along with producing general feelings of well-being and peace, meditation also has the potential, with a regular, in-depth practice, to change character traits and habits. As previously mentioned, there are different levels of meditation, so the benefits will vary depending on your practice. How long you sit and meditate for, how regularly, and how you progress with the meditation will all have an effect on the outcome. A day retreat will provide a temporary oasis in altered states, but to make long-lasting changes, you will need to commit to a regular practice. “After continued practice, we notice some changes in our way of being, but they come and go. Finally, as practice stabilizes, the changes are constant and enduring, with no fluctuation. They are altered traits.”20
LIVING LIGHTLY
The Benefits of Meditation
Even though meditation is a practice of the mind, it affects our whole being—physical, mental, emotional and spiritual. Here are some of the benefits of doing it.
Cultivates mindful awareness
Relieves stress and tension
Brings a sense of peace
Rejuvenates the mind
Deepens our sense of focus
Allows us to feel more present
Expands consciousness
Helps us get a more restful night’s sleep
Helps us connect to our inner selves
Develops our understanding and control of our breath and prana (energy)
Enhances feelings of well-being
Creates detachment from our emotions (less bothered by the little things)
MEDITATION TECHNIQUES
There are lots of different types of meditation. When starting out as a beginner, it can be helpful to decide whether you want to try a guided meditation, in which you follow a voice instructing you with a specific focus, task, or visualization, or whether you want to try to meditate independently.
Some examples of guided meditation are body-scanning meditation, breath-awareness meditation, and loving-kindness meditation. Some examples of independent meditation are transcendental meditation, mindfulness meditations, and moving meditation.
Most types of meditation can fall within both the guided and independent practices; however, practicing a guided meditation and meditating in solitude are very different experiences. Both have their positives aspects and challenges, and by trying each type, you will be able to ascertain when to use which practice.
Remember that to begin with, just creating the space for your practice and sitting with the intention is the hardest part. Nearly all meditators, regardless of the specific practice, are undertaking the process of maintaining their focus. They notice the mind wandering and gently bring it back to whatever their focus is, be it a mantra, a breath pattern, or a visual point.
HOW TO BEGIN TO MEDITATE
If you are new to meditation, it is normal to feel a little overwhelmed by the prospect of learning to meditate. You might wonder how and where to start, and whether you are meditating properly. A good starting point is to choose a meditation that appeals to you and stick with it consistently for a realistic amount of time each day. The repetition of a daily practice is important and consistency is key (see Daily Slow-Living Rituals).
Take comfort in the fact that many people find meditation challenging in the beginning, especially if you have a very active mind—just sitting in stillness can be excruciatingly difficult. In this case, moving meditation and mantras can be helpful. The repetitive movement and/or the repetitive mantra give the mind something concrete to focus on and a tangible task to channel any excess energy into. Focusing on “emptying your mind” is almost impossible; it is like being told not to think of a white bear,21 which of course guarantees that you will think only of white bears. Instead, when meditating, try to find those moments of stillness and stay present in them.
Daily Slow-Living Rituals
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There is an art to creating a ritual. A ritual is a moment that we consciously take the time to absorb and be truly present in. If we deconstruct it, a ritual is a ceremony of a series of sacred actions. Tiu De Haan, ritual designer and inspirational speaker, describes a ritual as a container around a moment, rather like a frame around a piece of art. She also explains that a “ritual nourishes the soul like food and water nourish the body.”22 Rituals can bring moments of reverence into our days in the simplest ways. The art of the ritual becomes a visual and physical cue for our body to slow down, be mindful, breathe a little deeper, and be more present. By understanding a ritual in these terms, we can see the benefit of making rituals a part of our daily routine.
CREATING A RITUAL
There are simple daily tasks we already do that have the potential to become a ritual—things like making a cup of tea or washing our hands; everyday activities that we might otherwise consider mundane can in fact be cherished and completed in a conscious way. By setting a clear intention with how we perform the task, we can use the everyday ritual as a way to connect to ourselves and slow down. Let’s take the example of making a cup of tea: In some cultures, this act is indeed a beautiful and lengthy ritual that is done with a lot of reverence. We don’t need to go as far as performing a Japanese tea ceremony to make our morning cup of tea, but there is something to be learned from this mindful and thoughtful tradition. By really observing each detail of the activity, we absorb ourselves in the task in front of us and allow our mind and body to slow down and find a little quiet during the process.
We can consciously turn our slow moments, which we uncovered earlier, into rituals. Rather than just letting them pass us by, we can create a ceremony out of many everyday pleasures. It only takes a little bit of thought and creativity to turn any slow moment into a ritual. You can create a ritual by linking a few moments together, or by focusing in on the simple joy of a task, or by amplifying sections of the activity and adorning and embellishing them. These moments, when consciously turned into rituals, can be important signifiers for your body, mind, and soul that you are moving from one type of task and energy into a slow and calm mind-set. For example, if you work from home, you could try creating a mini ritual of lighting a candle to mark the end of the working day. Or you could establish a gardening ritual, where you walk around your garden and tend to it for ten minutes to help you switch off and shut down the working part of your day and welcome your evening in a relaxed manner.
Along with slow-living rituals, there are also a wealth of complementary well-being practices that you can integrate as rituals into your life in order to live more holistically—meditation, mindfulness, yoga, self-massage, etc. Adding any of these to your wellness repertoire can be a great way to reconnect with yourself.
FROM RITUAL, TO ROUTINE, TO HABIT
Although a ritual is a special moment in itself, the repetition of any well-being ritual helps us begin to form new routines and, eventually, healthy habits. Through regularly performing the rituals, they gradually become part of our weekly routine. When something has been woven into a routine for a month or so, it then settles into a regular tendency, eventually becoming a habit.
Through the repetition of routine, our minds and bodies learn and relearn, and eventually, the routine becomes instinctive to us. This is the same process implemented by an athlete, a musician, or a dancer, who practices over and over until it is embedded in their muscle memory—this fine-tunes their motor skills, allowing them to perform the movement so automatically that it is effortless, and they don’t have to consciously think about what they are doing.
If we want these new rituals to become a habit, then we will have to commit to them with consistency. In Kundalini yoga, it is said that it takes forty days to break a habit. The number forty holds great significance across lots of spiritual practices: Moses spent forty days on Mount Sinai, Christians fast for forty days for Lent, and Buddha meditated for forty days under the bodhi tree. Forty days isn’t very long in the scheme of things; after all, we are talking about altering our routines, behaviors, and habits, so there are no quick fixes. It takes at least forty days of constant repetition to begin to retrain our thought patterns and nervous system. Then of course it takes even longer than forty days to establish that new habit, and make it instinctual to us.
