Inner and Outer Practices of Mindfulness

While meditation may be the most effective way to achieve mindfulness, there are other options you can try. When most people hear the word meditation, they think about the traditional seated contemplation, however, it can take on many forms.

As weight loss surgery patients, meditation and mindfulness can be a useful tool for your weight loss journey. Mediation will not make you lose weight, but over time it can be helpful in making good choices and recognizing cravings versus true hunger. Maybe you question its value. If so, just start with 10 minutes a day or a few days a week.

You may find that these activities are beneficial or may strengthen your ability and interest in meditating.

Whatever path you follow, try these ideas to become fully present.

WHAT IS OUTER MINDFULNESS?

We carry with us our 5 senses – touch, taste, smell, hearing, and sight – everywhere, but we often register those sensations unconsciously..
Outer mindfulness, also known as external mindfulness, is the practice of being aware of and accepting the world around you.
It involves using your senses more consciously and can include noticing how the world interacts with your body.

Outer Mindfulness Practices

Breathe deep. Engaging with your breath is a practice you can do anywhere. Pay attention to each inhalation and exhalation. You’ll feel stronger and calmer.
Walk or do yoga. Yoga connects your mind, body, and breath. As a bonus, downward dog and other poses will open up your hips so you can sit more comfortably if you decide to meditate later.
Relax your muscles. Progressive relaxation facilitates awareness as well as sleep. Scan your body from head to foot. Systematically tense and release each muscle.
Plant flowers or work in a garden. Connect with nature and express yourself. What do the colors remind you of? What do they smell like?
Drink tea. Tea ceremonies are another tradition to encourage mindfulness. A tea ceremony is a mediation practice that aligns the values of harmony, humility, self-transformation, and spiritual awakening with the ritual of making and drinking tea.
Play board and card games or complete puzzles. These serve as a path to mindfulness. They allow us to engage our senses and focus on the present.
Listen to music. Create a playlist with relaxing music to have ready whenever you need to decompress.
Savor the taste. Enjoy your food by taking time to savor the taste. Don’t just gobble down fresh strawberries. Take your time and savor the flavor. Does it remind you of berry picking when you were young?

WHAT IS INNER MINDFULNESS?

While OUTER focuses on your senses … INNER focuses on your internal experiences include your thoughts, emotions, physical sensations (including your breath) and any urges that you notice.

Inner Mindfulness Practices

Slow down. Moving deliberately promotes mindfulness. Consider the purpose behind your daily activities. Take time to enjoy life instead of rushing from one activity to another. This is also helpful when you are eating your meals. Chew slowly and be aware of the tastes in each bite.
Focus. Give your full attention to one task at a time. Turn off your phone when you’re having dinner with your family. Listen closely to the conversations. Avoid eating in your vehicle or in front of the television.
Let go of judgements. Accept your thoughts, feelings, and experiences without guilt or shame. Love yourself for who you are now. Take pleasure in learning and growing. Forgive yourself and others for disappointments and mistakes. If you made a poor choice, learn from it, and move on.
Live in the present. Concentrate on today rather than regretting the past or worrying about the future. Take pleasure in ordinary things like the smell of coffee or the texture of soft cotton sheets.

Making Meditation Easier

Keep it brief. You may be reluctant to meditate because you tried to do too much. Sit down for a few minutes at first and increase your time gradually. Make sure you are in a quiet space or a space that you feel comfortable.
Walk and stretch. If your knees ache when you sit too long, you can meditate on your feet. Walk around your living room or backyard. Take small steps and notice how your feet make contact with the ground.
Manage stress. Does meditation stir up troubling emotions for you? It’s natural to feel uneasy at times during your practice when you’re facing thoughts that you may usually keep under wraps. Remember that you’re making progress each time you accept the truth and find a way to deal with it.

You don’t have to miss out on the benefits of mindfulness just because you’re uncomfortable sitting for long periods or troubled by disturbing thoughts. Your morning commute or a formal tea ceremony can also be occasions to connect with the here and now.

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Denise Roden, NBC-HWC

National Board Certified Health & Wellness Coach
Bariatric Center for Success, President

Inner and Outer Practices of Mindfulness

WHAT IS OUTER MINDFULNESS?

WHAT IS INNER MINDFULNESS?

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