Mindfulness Primer: EDL Meditation

This insight is part 4 of 7 in the series Mindfulness

So the question is: How do I “accept what is” AND “drive change”? Answer: Mindfulness. This series of posts is designed to introduce the key concepts to this paradoxical approach to empowerment. Today’s topic: EDL Meditation.

Previously in this mindfulness primer, I shared insights on how to begin cultivating presence awareness. Then we explored accepting “what is”. Today, we are going to combine them into a mindfulness activity I call “Everyday Life Meditation” (or “EDL Meditation” for short).

Basically, EDL Meditation uses everyday habits and happenings as triggers for mindfulness. The crux of these micro-meditations is simply this: spontaneously notice one breath consciously many times throughout our day. To help us do that, we will use the situations, experiences, and mundane activities in everyday life as cues to awaken from a conditioned habit of complete identification with thought and activity.

We begin by identifying a cue, and when we become aware of that activity (before, during, or after), our only task is to notice one breath consciously. The key here is to select something that you do at least half a dozen times a day so that you integrate awareness, acceptance, and the breath regularly over the course of a day. This strengthens our awareness muscle, and makes us far more likely to respond rather than react when something goes awry.

The structure of EDL Meditation is simple: “Every time you become aware of (   ), notice one breath consciously.” Fill in the blank with anything that stands out to you as an effective cue. Below is a short list to get you started.

You will notice that many of these cues are rooted in resistance. Rather than resist “what is”, we use EDL Meditation to accept and align with “what is” by becoming aware of resistance and noticing one breath consciously. In this way, resistance becomes our ally on our journey to mindfulness, and EDL Meditation is the vehicle that takes us there. So let’s get started!

“Every time you become aware of (   ), notice one breath consciously.”

  • Feeling burdened
  • Checking the time
  • Walking through a doorway
  • Striving towards a goal
  • Feeling disappointed
  • Resistance
  • Thinking something you’ve thought before
  • Wishing you were doing something else
  • Looking in the mirror
  • Feeling afraid
  • Entering an intersection
  • Opening the refrigerator
  • Checking email
  • Questioning why

With EDL Meditation, we weave presence awareness and acceptance throughout our day. This helps us be more creative, inspired, and response-able, promoting greater experiences of peace, joy, and fulfilment.

Tomorrow we will briefly survey the aspect of integrity, and how we can use it to clearly identify intentions that are aligned with our fullest possible expression of ourselves.

Series Navigation<< Mindfulness Primer: AcceptanceMindfulness Primer: Integrity >>
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