Mindfulness of Movement in Daily Life
The book says Mahasati has only one point: know each movement of the body (p. 92). So washing dishes, driving and waiting at a red light are all practice (p. 79). Daily life is the exam room; sitting down is only part of the practice.
General rules
- Pick one thing at a time. At work there is a lot to be aware of and you cannot know it all at once, so choose one; as awareness strengthens it will cover more (p. 76).
- When it breaks, start again. If you get busy and awareness drops, just begin again, with no self-blame (p. 76).
- When you move fast, take one main body part as the object each time. Some things will be missed, and with time you can know more continuously (p. 78).
- As long as you can, the more the better (p. 79).
Walking
When you walk, know that you are walking. No need to tell left from right or to feel the soles (pp. 57 to 58). For dedicated practice see walking meditation.
Work
Washing dishes: know the hand movements of scrubbing. Driving: know the hands or feet. At a red light you can move your fingers up and down (p. 79). If you work with your hands, know each movement clearly as you work, and in spare moments do the regular hand movements, one hand at a time (p. 92). With television, watch with awareness; doing the hand movements while watching has limited effect (p. 78).
Eating
The book does not discuss eating specifically. Using its general rule, you can pick one thing: know the hand picking up the utensil and bringing food to the mouth (general rule: pp. 76, 79). This is an example from the rule, not words from the book to be verified.
With other people, when emotions rise
The book says anger comes when you forget the body's movements and are not in the present; know the movement and you can see the anger, and the anger stops there (p. 80). How to practise while someone is speaking is not covered specifically to be verified. The same approach can be used: when you notice you are carried off by a feeling, return to one movement of the body.
After you get home
At home, do each task with awareness in the movement; before sleep or after waking you can practise walking meditation or the sitting hand movements (p. 77). The book mentions someone who fixes two hours each morning and evening (p. 77). That is one person's example, not a requirement.
Before sleep
For someone who cannot sleep, the book answers: before sleep use one hand to turn the palm, the left hand if lying on the right side, or lying on the back is also fine, until you fall asleep (p. 83). This paraphrases a Q&A in the book, only a practice suggestion and not medical advice. If sleep is a problem, consult a medical professional.
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FAQ
How can busy people practise mindfulness of movement?
Pick one movement at a time: know the hand scrubbing a dish, the hands or feet while driving, move your fingers at a red light. If awareness breaks because you are busy, start again (pp. 76, 79).
How long should I practise each day?
The book says as long as you can, the more the better (p. 79). On a busy day one round still counts; just do not do none.
What do I do when I get angry?
Return to a movement of the body. The book says anger is forgetting the movement; know the movement, see the anger, and it stops there (p. 80).
Can I practise when I cannot sleep?
The book's answer is to lie down and turn one palm, the left hand if on the right side, until you fall asleep (p. 83). It is a Q&A answer, not medical advice.
Source: Luangpor Thong, The Principles and Method of Mahasati (Chinese title 正念動中禪的原理與方法; the English title is my translation), Q&A compiled by the Taiwan Mahasati association, Religious Culture Press, 2013. "p." means a page of that book; page numbers are to be verified against the book. Paraphrased, not quoted at length.