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Overview
- Summer is a great time to fully enjoy the little things.
- Instead of just valuing the best moments, appreciating all facets of life helps us uncover hidden blessings even in tough or undesirable situations.
- Embrace summer with a complimentary set of 6 guided meditations from skilled mindfulness instructors.
The concept of “savoring” often appears in mindful eating guidelines, but why limit it to food? Motivated by this idea, I decided to challenge myself to a week dedicated to savoring everything. As I began, I noticed I tended to overlook many aspects—especially those that weren’t very pleasant—so I quickly realized this challenge needed to be adjusted. It had to encompass savoring everything. Yikes.
If I was going to savor the unpleasant, I needed to find gratitude for whatever came my way.
This quickly made me realize that if I wanted to savor the less appealing moments, I had to cultivate some form of gratitude for each experience. I needed to adopt an “attitude of gratitude” for even the challenges. It was enlightening. What I anticipated was simply enjoying the moment; what I didn’t expect was how much it would confront my deep-seated beliefs. At the end of the week, I reached some insights into how savoring could be applied to all areas of life.
6 Ways to Savor the Moment
By Barry Boyce
1) Savor the Joy When Things are Good
When times are good, it should be simple to savor those moments. However, I discovered that savoring joys I already valued required more effort than I anticipated. The realization that our bodies are always present, regardless of where our thoughts wander, brought great joy and accessibility back to the moment.
2) Savor the Resilience in Bad Times
I came to appreciate that both physical and emotional pain remind us of our existence. In the face of challenges, we become humble and vulnerable, seeking support, finding our way back, and showing resilience. By savoring this balance, we learn to accept both the good and the bad.
3) Savor the Freedom When It’s Boring
As we recognize in meditation, we don’t always need to fill our minds with thoughts. Taking a break is peaceful. My savoring challenge helped me rediscover the joy in allowing myself to not be entertained every minute.
4) Savor the Laughter When Things are Unwieldy
When chaos ensues, it’s easy to adopt a “why me?” mindset. However, I appreciate a perspective shift suggested by a meditation teacher: Just ask yourself, “Why not me?”
5) Savor the Space When You’re Alone
At times, solitude can be profoundly restorative. It allows us to discover an inner source of contentment that isn’t dependent on outside validation. This type of space—filled with awe, simplicity, and wonder—is definitely worth savoring. It may be the most delightful experience of all.
6) Savor the Companionship When You’re with Others
The joy of shared laughter, moments of supportive listening, or having someone to lean on—we’re fortunate to have friends across the globe, making it possible to connect in moments, regardless of the time apart. Other people are truly worth savoring!
Summer Meditation Retreat: 6 Mindfulness Practices for Self-Care
Day 1: Connect with the Present
By Sharon Salzberg
If we can practice savoring the present moment during formal meditation, we can also apply this in everyday situations, like waiting in a grocery line, sitting in a doctor’s office, or enjoying a meal with company. A simple meditation technique involves focusing on the sensations of inhaling and exhaling. If focusing on breath isn’t your thing, you could pay attention to the feeling of your hands resting on your knees.
A 10-Minute Breathing Meditation
This breath-focused meditation is particularly beneficial if you feel restless or bored. Embrace the freedom to let your mind be without worrying about distractions. No matter how often your thoughts may wander or how long they linger, this practice encourages a gentle return to focus.
- Get comfortable and relax. Allow your focus to settle on the sensation of breathing at your nostrils, chest, or abdomen. As you breathe in, mentally note “in,” and as you breathe out, count “one.” Continue this pattern: inhale “in,” exhale “one,” inhale “in,” exhale “two,” up to ten, then start again.
- If distractions arise and you lose track of your breath, that’s perfectly fine. You can always start over. Keep connecting with your breath by using the mental note and count.
- Strive for a full awareness of your breath. Aim for complete attention with “in, five,” “in, six,” as you move through to ten. Each breath stands alone; the counting supports but does not define it.
- When you feel ready, transition into the next part of your day.
A 7-Minute Meditation to Rest Your Attention
Our natural inclination is to cling to thoughts and feelings, either embellishing them into a story or resisting them. Instead, it may be beneficial to simply notice what feels pleasant or painful. In this way, we maintain balance and calm by acknowledging our emotions and guiding our focus back to our breath, moment by moment.
- Find a comfortable seating or lying position. Settle into your chosen posture.
- Focus on the sensations of your breath—whether at your nostrils, chest, or abdomen. Note “breath” with each inhale and again with each exhale.
- When a strong thought or feeling distracts you from your breath, quietly note it as “not breath.” Avoid judgment; simply recognize it’s not your breath.
- Shift your attention back to the sensations of the breath. Some thoughts may feel gentle, some cruel, but…
“““html - If distractions arise, acknowledge them but return your focus to your breathing.
- When you’re ready, re-engage with your environment.
Day 2: Embrace Yourself
By Sebene Selassie
Feeling a sense of belonging brings us joy and ease; it flourishes when we are fully present. Frequently, we struggle with feelings of loneliness, anxiety, and self-doubt, which can hinder our sense of belonging. These feelings develop over time, leading us to believe there’s something inherently wrong with us. However, our existence itself affirms our belonging. Practicing mindfulness allows us to reconnect with this sense of belonging at any moment.
A 9-Minute Meditation to Tune In to Your Body
Meditation encourages us to remain present, and focusing on our body and breath fosters this awareness. It’s only when we truly immerse ourselves in the moment that we can cherish our experiences. This summer meditation invites you to ground yourself throughout the day by asking, “What sensations do I feel in my body right now?”
- Choose a comfy position. There’s no need for anything special—just ensure you’re at ease and alert. Lower your gaze and allow yourself time to look inward.
- Focus on the sensations while seated. It may take practice to feel these sensations in your body rather than just thinking about them. Is there a sensation that stands out? It’s perfectly fine if you don’t notice anything—simply acknowledge your experience and approach it with curiosity, asking, “What’s happening in my body right now?”
- Keep inquiring about your sensations. Pay attention to what you’re feeling. When your mind drifts, gently bring your awareness back to your body and ask, once again, “What’s happening in my body right now?”
- Extend this curiosity to your breath. If focusing on breath feels uncomfortable, continue to ground yourself in bodily sensations. Otherwise, connect with the natural rhythm of your breathing, noting how your belly rises and falls. Use the question, “What’s happening in my body right now?” if it feels right.
- Remember that you can return to your body anytime as you reorient to your surroundings.
A 7-Minute Meditation for Open Awareness
Open awareness meditation likens the mind to a vast sky. We can observe thoughts, sensations, and sounds as they come and go, reminiscent of clouds drifting by or a river flowing. The sky remains unaffected, and the river continues its flow, carrying whatever passes through the current of awareness.
- Assume a relaxed posture. You can softly gaze at a point in front of you. Let your body rest and connect with the surface beneath you.
- Become aware of your present sensations. Listen to the sounds surrounding you, whether they are loud or soft, close or distant—simply listen without needing to label or follow any sound. Notice how sounds arise and dissipate as you engage with them.
- Imagine your awareness expanding like the sky—vast and open. Feel your awareness stretch in all directions. Sounds come and go as you rest in this openness, and you might see thoughts and images appearing before disappearing again, without resistance.
- Let your breath or bodily sensations flow like a gentle breeze within this expansive awareness. Recognize that this awareness is inherently clear and spacious. Allow anything you perceive—sounds, thoughts, or sensations—to coexist within this spaciousness.
- As you raise your gaze, take a moment to reorient yourself to your surroundings.
Day 3: Connect With Everything
By Jessica Morey
Our minds often dwell on what poses a threat or could go wrong, aiming to protect us from life’s uncertainties. However, if we give in to this mindset, we risk overlooking the beauty, joy, and nourishment that life offers us. This focus could diminish our capacity to cultivate positivity and fulfillment within ourselves.
A 14-Minute Summer Meditation to Embrace Joy
Investigating positive emotions like joy may seem unusual, yet we often miss it. We tend to overlook joy as it fades by unnoticed. The good news is that we can cultivate joy through various practices. It might be sparked by enjoyable experiences, or we can consciously engage with and support joy in our physical sensations. One of the most effective ways to achieve this is to truly savor the beauty and goodness in life.
- Find a seat or lie down if possible. Take several deep breaths, extending each inhale and exhale. During this initial phase, pay attention to how you feel. If you feel drowsy, focus on lengthening your inhales. If you’re restless, emphasize the exhales. Eventually, let your breathing find its natural pace.
- Recall recent moments of joy. Alternatively, think of the things in your life you feel grateful for. Choose specific joyful or grateful experiences to concentrate on.
- Reflect on how you receive joy from these experiences. Direct your attention toward your body; where do you sense joy? Is it in your chest, belly, throat, or maybe your face? What sensations accompany this joy? Is there warmth or movement to this energy in your body?
- If you lose touch with that sensation, revisit the memories, people, or situations that brought you joy. Then, refocus on savoring the lived experience of joy within your body. Inhale deeply into it.
- Consider the people, places, or situations that evoke joy for you. What experiences profoundly inspire joy? How can you invite more of that into your life?
- When you’re ready, redirect your focus back to your environment. Take a deep breath, reorienting yourself to the space around you and noting how you feel at this moment.
A 14-Minute Meditation to Discover What’s True
Longing is a deeply vulnerable yet significant emotion. It guides us toward our desires, values, and aspirations. By staying present with this feeling and understanding its nuances, we can access valuable insights. If we allow ourselves to experience this feeling, we can better determine how to respond moving forward.
- Settle into a comfortable position. You can sit or lie down. Take a few deep breaths, perhaps lowering your gaze slightly.
- Ask yourself: Is there something I need right now? What am I longing for in this moment? Reflect on any desires or experiences you would like to change.
- If nothing comes to mind, think of a recent time when you really wanted something. It could be a desire for recognition, connection with someone, or perhaps wanting someone to reach out to you. Recall that moment of longing and consider the details surrounding it.
- Focus on the feeling of wanting. Embrace this sensation, and try to identify the deeper, universal need it points to—perhaps a desire for recognition, joy, or connection.
- Consider how you might fulfill this need. Take a few moments to brainstorm creative ways to satisfy this longing.
- Take deep breaths. Feel your connection to the chair or ground beneath you. When you feel ready, lift your gaze.
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