sculpting our depth of attention

hello from the zendō. how is everyone out there holding up? it is kind of astounding to realize that we are already three weeks into 2024. I sincerely hope that you’re all doing well and keeping your heads dry.

for many of us, this time of year can feel transformative; we set resolutions… we try our best to follow through with these arrangements… but we often get overwhelmed by the process, becoming fixated on our shortcomings or getting lost in the details surrounding our achievements. indeed, no matter what it is we are seeking in life, it is difficult to avoid the monotony of the monkey mind, banging its cymbals in the foreground of our consciousness.

albeit a certain level of contemplation is required of us to find success in our chosen paths, it is crucial to differentiate between getting lost in thought and approaching our options with a keen sense of mindfulness; fatuous rumination usually does not lend itself to the development and production of our ideas; rather, it takes a sharper lens through which to better focus on our ideas to even begin appreciating the big picture.

so, how do we unpatch this unique and useful eye of attention? forging a heightened sense of awareness is not unlike strengthening a muscle through repetitive exercise or finally mastering a new recipe by having prepared it over and over again; in order to become more astute observers, we must practice paying attention.

there are many ways in which we can practice paying attention. consider the following methodologies when endeavoring to cultivate a more attentive mindset:

meditation

meditation serves as the most powerful mental training we could possibly endure. by engaging in regular meditation, we harness a more brilliantly and brightly colored spectrum of cognizance, learning how to be more present in our experience, fortifying focus itself. even just five minutes of meditation every other day can make a difference when done consistently.

ritual

ritualizing our time is a profoundly authentic spiritual approach to honing our attention in every moment. in fact, in Zen, ritual is just another element to the practice of meditation. ritualizing our time can be as simple as doing things more slowly, appreciating each step of a given task fully without rushing through the motions, noticing the raw sensations surrounding every corner to our experience. you can implement this practice everywhere for everything; in Buddhism, even the act of defecation is an opportunity to be mindful and take part in ritual! so, the next time you visit the toilet, pay attention to each and every step of the process. there is no moment too small or mundane; tidying up your toddler’s scattered toys, pestling fresh berries for toast, washing dishes, folding laundry, and even wiping your butt can become chances to fine tune your depth of attention through the power of ritual.

gratitude

practicing gratitude significantly contributes to maintaining and sharpening our awareness. not only does this practice flex an often times neglected muscle in our headspace, but it can also effectively redirect our attention away from wasteful negative thinking, allowing us to concentrate more fully on what serves us best. by acknowledging and expressing gratitude, we promote a sense of contentment that quiets the monkey mind of its restless nature, enhancing our ability to stay focused on the task before us.

self-care

taking care of ourselves is crucial if we want to be more actionably mindful. replenishing and supporting our overall wellbeing through proper nutrition, sufficient rest, and physical exercise carves out a solid foundation for our mental capability. when we eat junk food and revert to lazier patterns of behavior, does this foster an energetic or eager posture from us? of course not. we must take care of ourselves if we expect to operate and function clearly and more optimally.

creating or discovering the opportunity to pay closer attention to your experience is essential for true growth. consider your depth of attention a mound of shapeless clay that can be sculpted into a more cohesive tool, the lens we can commit to polishing in every moment.

I wish you all the best of luck as you navigate your own efforts and intentions in this way. it is a gift to offer you these practical spiritual strategies. and, as always, thank you for reading mind is matter ♥︎

2024 January 17