I believe that meditation and
mindfulness are the next big public health
revolution. In the 1940s if you told somebody you were going running
they would have said 'who's chasing you?' Nut then what happened next the
scientists swooped in they showed that physical exercise is
really good for you and now all of us do it. And if we don't we feel
guilty about it. And that's where I think we're headed.
With mindfulness in meditation; it's going to join the pantheon of
no-brainers like brushing your teeth, eating well, and taking the meds your
doctor prescribed for you. You know this mindfulness revolution has
swept america especially everybody in silicon valley is
meditating and taking on stoicism, everyone's exciting to pay attention
and to bring their presence and aliveness to the moment. How
can you do it because a lot of people they're frankly not
naturally good at mindfulness. If you think about it they're caught in these
reactive traps you know they're always impulsively reacting to things and they
don't feel centered. They don't feel peaceful. They
don't feel connected to the moment and frankly
those are things that just take training in the modern world. Hey maybe
those things came to people naturally. You know a hundred or a thousand years
ago they certainly don't. Today you're constantly distracted.
Your attention is constantly broken into. So what could you
do to feel a little bit more of that aliveness and connection with life that
comes through mindfulness. Mindfulness is about paying attention
or more centrally it's about the awareness that arises when we pay
attention in a particular way. So we're paying attention on purpose in
the present moment and with curiosity and interest.
Mindfulness is just kind of a fancy way of saying be present. That's
it. Live in the now. Just be present with what is, because what often happens
is we spend a lot of our time thinking about things that are coming up
in the future. We even spend a lot of time worrying or
being anxious or sometimes even excited. It's not always a bad thing
or we spend a lot of our time, maybe uh thinking about the past, regretting the
past, feeling guilty about things or maybe even it's not always negative.
We're thinking about good things that happened in the
in the past. But regardless we don't spend
very much time being present- noticing what's happening
in and around us in the present moment. Well, mindfulness is all about
paying attention and being present. And so mindfulness is both a formal
meditation practice where you sit in a chair and
you practice paying attention and and being present. But it's also
a way of living, because there's no point in being mindful in a chair for five or
ten minutes at the start of a day and then getting out of the chair and
being unmindful for the rest of the day. So mindfulness in it's fullness is both a
formal practice in meditation. But it's an informal practice in living
with awareness, living in the present moment, living with
intention and openness in our day-to-day life.
So experientially, mindfulness is about paying attention
to our actual experience - what's actually happening right now,
and noticing that push or pull quality to our experience. So if something's
pleasant in our experience we might want it to continue.
So we try to hold on to it and there's this pull to really hold on to it.
Or if something's unpleasant, we say not so nice I want this to go away so we try
to push it away. It's paying attention noticing that push
and pull. Noticing when we're getting caught up in that experience
and just being with it. Just noticing what's happening.
When we notice - when we bring that awareness to our situation,
instead of being pulled along by things or pushed by things, we can just be aware
of them. And we're not sucked into them. We're not
caught up in them and we can simply be with them. So for example we might get
caught up in some ruminative thought pattern like I can't
believe she did this to me! Oh! man!. And we're caught up and caught up and
caught up. You know, whatever that event was, it happened
a long time ago. Whether it's 10 minutes or 10 years.
And guess what, we're getting sucked into it and getting totally stressed out by
it just by thinking about it. Well when we pay attention to it notice
that pull, just observing it helps us step out of
it. So we're less caught up in it. And what happens: it's a huge relief we
can just be with it rather than being sucked into
it. And we can start to notice the benefits
of just being, rather than trying to do things or getting
caught up in our lives. The essence of mindfulness- so what it really does is it,
teaches us by learning to become present. What it really does
is: it slows down the brain instead of spending our time thinking about what i
have to do or what's going on or what's coming next or
what I have to be worried about. Or what I have to be planning for. Whatever it is
or in the past like something that happened in the past, something that you
know that i'm upset about, or that i'm that i'm that i'm angry about or that
I'm regretting or feeling guilty about: I'm spending all this time, and
all this time and you sometimes maybe even feel like i don't know if this
happens to you, but feels like there's monkeys in your
brain kind of jumping all over the place. Going from one thought to the next, here
and there and everywhere. And maybe one time frame
to the next you're going from the future to the past and
all around and you can really feel like your head is spinning.
So what mindfulness does- is it teaches us how to
really just slow down the brain. It teaches our brain how to
just be present and observe what's happening
right here and right now. The two main elements
of mindfulness practice are: attention and
attitude. So the first one is attention and most people suffer from what I
often refer to as monkey mind. Your thoughts go
where they want to go and you're not really in control of what you're
thinking. And so you might be thinking about
something and then another thought comes up
and then another one comes up and another one comes up, and before you know
it you're thinking about something and you don't even know how you got there!.
Mindfulness is the opposite.It is training your mind
to stay present. It's training your mind to stay
focused and you can do that by focusing on
on anything. The tip or the technique as such is is to be present. So, and you can be
present with any aspect of your life really, but you
can do it with the simplest of things. In the first mindfulness class we
give people a raisin to eat and so you can just eat. Eat the raisin.
We spend about 10 minutes eating a raisin which sounds a bit weird a bit
strange. But um the idea is to really engage all
of your senses and to really taste that raisin. And
people will say at the end of that: 'you know I never knew that raisins, you
know tasted like that!. I never had any idea, you know
associations of the earth and all kinds of things that come to mind.
So it's really you can turn your attention to the simplest of things. It
could be absolutely anything really. So the second element to mindfulness
practice is attitude- that is how you pay attention.
And mindfulness is all about being kind and about being non-judgmental.
And many of us have a tendency to constantly judge everything,
to constantly give our opinion about things. Maybe not
out loud, but internally that's a very common way of thinking.
And mindfulness is really about training your thoughts to observe
the facts in a kind and neutral way. And not give your opinion. So in a way it
is about taming the inner critic. And what is so amazing is that when you
combine paying attention to the present and doing that in a kind and
non-judgmental way, you are immediately reducing stress levels in a
very quick and effective way. It's a conceit and probably delusional
to think that, oh since mindfulness is just about being in wise relationship
with the present moment, well I can just do that in any moment
throughout my day and so forth. It sounds good. But it as i've been
trying to emphasize, it's the hardest work for us human beings
to even string two moments of mindful presence together.
So it does help to actually take some time out and
formally exercise the muscle- work the muscle, and that's what the
formal meditative practices would be, whether it's done
lying down, body scan or just a quick lying down meditation,
or sitting meditation or walking meditation or standing meditation.
These are what we call formal mindfulness practices and for the vast
majority of human beings those are absolutely essential. But
that's not the real practice, that's the laying of foundation and completely
supporting the real practice which is living your
life moment by moment and being here for it. First ways that
a person applies mindfulness is: firstly doing a formal mindfulness
meditation practice is a great way to really get the process going.
And we don't have to sit in a chair practicing mindfulness meditation for
too long to realize that. Most of the time when we're
trying to pay attention our minds all over the place.
So learning to notice, not to judge or react
to the fact that the mind gets distracted to be more accepting and open
to. Notice when the attention goes off to
gently bring it back. So in mindfulness meditation practice
that would be to the body or the breathing for example.
So learned to practice that for five or ten minutes maybe
say twice a day before at working day so early in the day and maybe early in
the evening between our working day- say and our evening it would be
good sort of time for the formal practice of mindfulness meditation.
And then the informal practice of mindfulness is to
be present and attentive as we go about our day-to-day life.
Meditation is easier than you think. Actually you can meditate everywhere,
any times, under any circumstances. It's just awareness. So what we call the essence of
meditation is awareness. Awareness meaning:
knows what you are thinking, what you are feeling,
what you are doing. That is awareness. The knowingness knows.
So many people think meditation is something which is very difficult. So
empty mind, don't think of anything! Concentration! Like that, you know!. So that is the
misunderstanding about the meditation.
So actually, meditation you don't have to do
anything like block the thought or create special state of mind, peace,
calm. No need. Just simply
be. So as long as if you aware of something
and then maintain that awareness. That is the meditation.
So, but of course sometimes when we meditate like that then
a lot of thought pop up in our mind like: 'to do list' like
I have to do.. I have to do this, I need to talk to that person,
I have this important deadline. Am I wasting time! How can I
know I'm doing right or wrong.' So all this
comes. So that's normal. And when it comes to meditation,
I often hear this idea that: 'people can't meditate';
'They're not good at it. Their brain doesn't work that way.' Because when
they've tried in the past they just they cannot have
a blank mind. And just to clear that up, you're never going to have a blank mind.
And that's okay, because our brain's job is to think and if it
stops doing that means we're dead!. And nobody wants that. So what we're
trying to do: when we are doing a mindfulness meditation
is that we're noticing. When we're having thoughts.
Okay. So you might be focusing on your breath and then
you get carried away in thinking about that grocery list, you know the shopping
that you have to do the next day and that doesn't mean that you failed.
What that means is - you say 'thank you mind'. You acknowledge that you
had that thought and then you return to the breath. Okay.
And you might do that a hundred times in a five minute meditation. But as you
practice that, as you you get better at it; it tends to be less
often that you get caught up in those thoughts and
carried away. So in many different types of meditation we hear phrases like:
'calm your mind, empty your mind, clear your mind'.
What i love about mindfulness is that, we don't use that language.
Almost that works for some people, but it didn't work for me.
Because in human nature, when someone tells you to "calm down, or clear your
mind"; it has the opposite effect that makes
you feel stressed. That you can't do that. So first what I love about mindfulness
meditation is that: it's all about being completely okay with where
you're at. It's about being present and being
okay. So no judgment whatsoever. Research shows
that about 10 minutes a day of doing a mindfulness meditation
is all it takes to start changing our brains. Getting the monkeys to chill
out- calming down the swirling
monkey here and there and everywhere thoughts.
So probably the best way to get a sense of what mindfulness is to do a little
practice. So we're going to do that right now. And
we're just going to be paying attention in ordinary ways that are probably
really familiar to you, but with this sense of
purposefulness. So first of all just become aware that
you're sitting here, watching a video and
you're probably aware of your visual field, of course you're watching me on a
video. And I'll ask you to either keep your
eyes open or maybe have a soft gaze or you may even want to close your eyes
and then bring your attention to your body sitting here in the chair.
And you may be able to feel where your legs and arms are. The
arrangement of your limbs just feeling into with your legs are crossed, your arms resting in your lap perhaps. Perhaps noticing the contact your body's
making with the chair and the floor. Maybe you're able to feel the weight of
your body in the chair. As you tune into your body in this way
you may be able to notice contact of your clothing against your
skin. Or maybe even the contact of ear against
the parts of your body that aren't clothed.
Just tuning into how your body feels sitting here in this moment. And as you tune into your experience in
this purposeful way, in the present moment. Just noticing if
you can open up to how you're feeling
emotionally. So there may be some curiosity, some
interest. You may be noticing some lack of
interest- some boredom. Maybe even some irritation. Just noticing and maybe noticing how
those emotions feel in your body. And you may be feeling the emotional
tone of paying attention to a video but you also
might be feeling other emotions, that aren't related to being here right
now. Sadness, sense of grumpiness maybe
just tuning in and noticing your emotional tone right now.
With this kind of curiosity and open-heartedness
really a preparedness to experience what's here.
And you may be noticing the arising of some thinking, some thoughts. Paying attention to how thoughts arise.
Hang around for a bit and then pass. Perhaps noticing the sounds in your
environment. Not only of my voice.
But all the sounds around you- sounds close by or
maybe far away. And then opening your eyes and taking in
the visual field. The light the shapes in front of you, colors, and that's a little experience of paying
attention in this deliberate way. So where we develop the skill to be
mindful is in the practice of mindfulness
meditation. Literally what we do in a practice of
mindfulness meditation is- we practice intentionally becoming
aware moment by moment by moment. So saying a
breathing mindfulness meditation we just practice becoming aware moment
by moment of the feeling or the experience of the breath.
And over a certain period of time you can get relatively good
at becoming aware or mindful at your choosing.
And then you can begin to apply this skill of mindfulness,
in more and more challenging scenarios in your life, where we
absolutely need the practice. So every time I practice mindfulness
meditation, I'm practicing bringing my mind back,
bringing my mind back, bringing my mind back ,without judgment.
And each time i do that, I get better at it. I get more comfortable with it it.
Becomes more natural until it becomes part of how I
practice. One way that people could start is like, because it's very again very
hard to do this. But there are two wonderful moments in
the day that you can really practice this. When you ordinarily might
say well 'Ii don't have any time for a formal mindfulness practice, I'm just way
too busy'. How about the moment when you wake up in
bed, and rather than jumping out of bed you
just lie here and ask yourself: 'have I woken up fully yet'. And be aware
of all the thoughts moving through your mind and how it is in the body lying
there on your back maybe. And and just getting in touch with your
breath and the sense of your whole body lying
here. So everybody's got time for that. Maybe
just one or two or three breaths, but at least you've tuned.
And if you want to do it longer; wake up a little earlier,
do it for half an hour. You don't even have to get out of bed.
And that way no more excuses like "I don't have any time to meditate". Of
course, we have time to meditate. And if this is as important as I'm
saying: you don't have time not to meditate.
Because the potential value in terms of health and well-being
is extraordinary. Mindfulness is not just meditation. Now
most of the times when mindfulness comes up it is in the context of meditation,
but you can really do anything mindfully. You can
drive your car mindfully, you can wash the dishes mindfully,
um and what that is is when you're doing it you're just focusing on:
what you're what you're noticing, what you're seeing,
what you're hearing what you're feeling. You know, using all of your senses
to be in that present moment and really focusing on
the task at hand. So the training is the mindfulness meditation
and life is being mindful. So how can I walk mindfully, work mindfully
be with my children mindfully, be with my partner mindfully,
be with myself mindfully; which simply means having good self-awareness and
being present. So it's not sort of some mumbo-jumbo - how
do i live a mindful life!. How do i be present. How do I be in the
here and now with myself, with my lover, with my
children, with my friends, with my colleagues in
the office, at home. So the practice is the mindfulness
meditation, and the practices for life; so that we
can live a present and mindful life. Practicing being more mindful in our
everyday lives, just noticing what's around us, noticing what we smell,
noticing what we see, noticing what we taste,
noticing what we feel with our senses, what we're feeling. If we're noticing the
ground underneath our feet, or the chair underneath
our our butts right now, or whatever it is.
Learning how to just notice, and what it does
is our brain- because our brain can't exist
at two time frames at the same time. When we are
present in our minds, we can't be worrying about the future,
or regretting the past. All we can do is be
in one time frame at once. And so that's why
it slows down our brains. Mindfulness draws upon
systems and neural networks in the brain that regulate attention.
So specifically there are executive regions right behind the
forehead that are involved in the top-down regulation of attention.
And literally through sustained mindfulness practice such as in
meditation people literally thicken neural tissue
cortex tissue in these regions behind the
forehead, which is an indicator that they've built
up neural structure. Because they've used a function, again
and again regulating attention which is central to
mindfulness. And in the famous saying "neurons that
fire together wire together". It's kind of like muscle
building literally as you continually work your biceps you
build up your biceps. If you work your triceps you build up
your triceps. So in that way, through mindfulness
training as people repeatedly work these neural networks right behind the
forehead involved with top down control. More
blood flows to them. Neurons start wiring together.
Existing neural connections called synapses become more sensitive
and in that way mindfulness training leaves lasting
measurable changes behind in the physical brain
in terms of its structure and function. Practicing mindfulness
over time you'll notice that you don't get as
wrapped up about things as you used to. We learn how to respond
to things in our environment instead of react.
We're not into in reaction mode. We're into respond mode. We're into:
"I notice what's happening, I notice what's going on,
I'm present with what's here right here right now"
and then i decide how I want to respond. What do I want to do with
this? How do i want to respond to this?.
mindfulness is a practice of coming to our senses.
We use our intention: what's our intention
and attention. And attention is sensory driven.
What do we see, what do we hear, what do we touch, what do we smell,
what do we taste, what do we feel. And so when we,
when we begin to practice this concept of mindfulness, often eating meditation
is a great place to begin the practice. One of the things
that we can do before we eat is to have a check-in
and to ask ourselves some questions: "What's my intention?
If my intention is to eat slowly, if my intention is to bring healthy food
into my body to nourish my brain, to nourish myself, to feed my family".
I can pause, and I can pause when I'm walking through the grocery
store, to notice that i'm picking up healthy things to prepare. I
invite you to look in your kitchen or your pantry or your
workplace for a raisin or some other kind of food
substance that is easily held. And
in this particular exercise I encourage participants here at the Center For
Healthy Living to grab a raisin. And the first thing
I do sometimes is to say" "did you notice what hand you grabbed it
with? Put it in your other hand- put it in your non-dominant hand. First
of all and notice how much it weighs. It's almost doesn't weigh very much.
Often we raisins by the handful, and so this might be the very first time in
your life that you've ever had just one raisin in your hand. Notice
the the colors and the texture all of the indentations of how the grape has been shrunk and evaporated. I have people actually lifted to their
nose and take a moment to just pause and and smell it. I tell the people
at the Center For a Healthy Living, go ahead and pop it into their mouth but
don't bite it just yet. Roll it against your tongue and notice
if you can taste it before you bite it.
Go ahead and position it so that you can just take
one bite bite it and feel the burst of flavor. When I ask people to
describe that flavor, they'll say "well it tastes like a raisin" Our vocabulary is
pretty limited for that but it tastes like a raisin. Notice how your
body on autopilot began to swallow a piece of it but take another bite and
roll that flavor against your tongue. Have a sensibility
of what that felt like. What it tasted like and then as you
begin to swallow, notice how your body knows how to do that. Mindful walking is literally walking but
at a much slower rate. And it's taking into account what's
happening around you. So when I do my mindful walking, I
actually love walking outside. Because if you think about it when we're walking in
fact do this little test- just walk. You can see how fast it is and you're
not noticing anything around you. But when you actually do a mindful walk
you go slower. Just like i'm talking slower. Slower pace.
Notice the movement that's actually happening around you.
You really see this outdoors because you can see actually the trees and the
leaves moving and all of a sudden "oh my gosh!, there's tons of butterfly! what's
going on here!! Birds I never saw that before, when it was so in my moment.
But you can also do this within the office. If you're going to a meeting and
you're rushing, you're not taking note of anything. Go
slower. Allow yourself to just focus on what
you're doing. One foot at a time. Even go super slow that allows you just
to be in that moment, which is what is what
mindfulness is about. To bring you down make you grounded and
when you're at a point where you can just look at things you'll
be amazed at what opportunities pop up. So take inspiration from
everyone around you. Have a look see what other people do to connect to themselves.
But then just let that go. Allow that to be their practice.
And instead think about this really dynamic process
of figuring out what it is that helps you to feel more connected.
Is that yoga? Is that sitting down and reading a book? Is that taking a walk and
leaving your phone at home? Is that being in the presence of certain
people? Is it thinking about the breath? Is it
just sitting for a few moments and breathing in a conscious way? So what is
mindfulness? The answer is that it is something
different for each of us. But if we want to develop a mindfulness
practice it isn't about what anybody else is doing,
it's about finding something that helps us to feel more connected
to ourselves in a way that works for us. And if that works for us today but it
doesn't feel right tomorrow, then that is all part of the process. And
that is part of developing a practice. The business world is showing an
increasing interest in mindfulness and I believe there's a reason for that.
We currently witness a level of unprecedented change
mainly driven by digitization, automation, Artificial
Intelligence, and just an overload of information. This
has immense consequences for all of us. We need different ways of working and we
need new skills. But many organizations are not ready to
make this transition yet. It's an overstretch. Many people struggle
with making sense of agile ways of working,
and with understanding new technologies. And this creates
anxiety and resistance. Mindfulness fosters open-mindedness and clarity
and thereby it helps leaders and teams to adopt quickly and to increase even
the speed by which they learn new things. It
really is powerful stuff. When you're able to be in a mindful
moment, you have the ability not to allow things to take over and really look at
things from a very rational and calm
perspective allowing you to make better decisions.
And in today's stressful environments at work,
that is really really important. Which is why, we're seeing more and more of it
introduced into the workforce. We spend over 50 percent of our time
during the week at work. And if those stress
levels are really high!, guess what! we live life 24
7. And we don't just turn off automatically when we leave the office.
We bring it with us. And we're actually seeing this trickle effect of stress
in the workforce trickling into our private lives. And so bringing
mindfulness at work is not only a benefit for the organization,
it's a benefit for the individuals and something that
really should be looked at deeply to bringing the organization and the people
within it to the next level. The innovative piece
here is that mindfulness can serve as a valid
and reliable catalyst to help people at work become more
emotionally intelligent, resilient and ultimately perform to
their potential in ways that are aligned with their
personal integrity and with their authenticity. So what is
mindfulness? Mindfulness in a work context is all
about creating space - space
to first pay attention to what is actually happening
in the situation that we're in. Space to second become aware or
remember in the moment what our actual intention
or purpose or most important priority is right here and right now. And third
space to respond with integrity and in the most productive way
possible. Why is this mental space so useful and why is it increasingly linked
with a scientific body of evidence linking it to
beneficial outcomes, such as well-being and productivity at work.
Because by generating just a little bit of extra mental space for yourself
and for the others that you work with, you
are more open-minded and more psychologically flexible
and able to experience the situation at hand,
rather than judging it prematurely. And the scientific evidence base is
increasingly suggesting that it is this open-mindedness or this
psychological flexibility that is at the heart of what makes
people in today's workplaces do well and stay well. Another benefit which is a
really great benefit is the cohesion and the bonding it can have between teams.
If you have teams that are not really working together it's because they're so
focused on themselves stress levels are probably a little bit
high as well and as a result they can't deal with other people around
them. But when you're mindful, and as an organization you
embrace those mindful techniques it really can
take away the aspect of me ego and bring us back into the aspect of WE-
a team and actually have a more cohesive team.
It also brings more compassion into the workplace which is something that is
really important because, guess what? we're not machines!. We're human beings.
And when we can be compassionate not only for ourselves
by forgiving ourselves if we make mistakes but also compassionate for
those around us. Then that leads for a better working
environment actually a safer working environment.
psychologically safe where we feel it's okay to be ourselves
in order to bring out the best in us. You see workplace can be significantly
transformed by practicing non-judgmental awareness, which is a
skill that we learn while practicing mindfulness.
As we practice mindfulness we'll begin to 'see things as they are'
and 'not as we are'. Non-judgmental awareness reduces the myopic impact of
the filters we apply at our work through prejudices,
assumptions, or all kinds of preconceived notions and ideas.
When we become more mindful, we learn to communicate with clarity.
We develop our capacity for empathy and transparency at work.
We relate better with people, and thus we make team collaborations
more effective and agile. We live in a world
more and more of where quick fixes is something that we're always looking for.
But what i'm finding is quick fixes aren't the answer.
They're a very temporary solution to a much larger
problem, and it's really a band-aid. So mindfulness - what's really cool about
mindfulness is it's taking away the layers of
band-aids. It's stripping it away to the actual, I guess you can say 'the
wound the problem'; so you can actually truly heal it and
fix it, and move on. And that's the beauty of mindfulness is
that every single one of us have the power to do it.
And if work organizations started bringing it more and more into their
organization, helping their employees with their
stress levels you would see a huge shift in
organizations. Work is meant to be an experience that you can fully enjoy.
But routines at work could put us an autopilot.
This can be easily boring and often very stressful.
People are consciously distracted with notifications these days , you know
digital distractions, back-to-back meetings, so on and so forth.
So instead of operating unconsciously, it's important to remind ourselves
constantly, to focus on the present moment and the
very first thing you got to do is to create a mental reminder.
It's very challenging to do so, but trust me, regular and conscious efforts
will help you change any habit. It's natural for your thoughts to wander and
when that happens, make conscious efforts to come back to
the present moment. Try self-talk, particularly the kind of
talk which allows your thoughts to shift to the present moment.
Mindfulness whether it is at work or in life
is to be consciously present on what you're doing
while we are doing it. Applying mindfulness, requires your full attention.
So if you're talking to a person, you need to pay full attention to that
person. While doing a task pay attention only to
that activity. When you have a presence of mind, you
bring in all your senses to pay attention to
all that demands your full attention. You switch from a default mode to an
attention mode. You slow down a bit to be more agile. Now
this may sound counterintuitive, but when you take
a mental break with sufficient relaxation, then you bring in your full
attention and you can complete any work faster
and obviously the results are much better. So instead of stressing out,
learn to manage pressure with more ease. Because you are more engaged in your
activities when you are mindful. Also instead of
time consuming you, you will learn to consume time with
focus and intention. Today mindfulness has become a tool to
train yourself to pay attention. So when our minds get overwhelmed with
more than what it can process, we tend to become less mindful .We lose
our presence of mind. We find difficulty, you know switching
from the past-future timelines to this present moment.
We struggle from switching from work to our dinner tables with family.
We're depleting the gift of staying in the present- to enjoy the now, to be here in the NOW. We forget that the
NOW that we can fully enjoy in this present moment, is actually a
true gift. That's why the present is also called a
present, which means gift. So let's learn to enjoy completely soak
in, immerse ourselves in this gift of
present moment, let us learn to live mindfully, eat
mindfully, cook mindfully, walk mindfully, learn
mindfully, listen mindfully, speak mindfully.
We have this gift to live mindfully and we have the capacity to do so,
when we put the intention to live in the NOW. (end credits)
