I could have titled this ‘a month of increased mindfulness.’ However, I really want to capture the intention of just taking things more slowly.

Here are the specifics:

• Only listen to audio at a regular speed – I frequently listen to podcasts or other media at 1.5x speed or faster. I find it more engaging plus I can then get through more podcast episodes. In the interest of embracing the moment, I will suspend this tendency.
• Practice daily walking meditation – Probably the most visceral way of slowing down is by purposefully walking slow. Outside of meditation retreats, I rarely practice walking meditation. This can be in lieu of my seated practice so it doesn’t have to be an extra item on my schedule.
• At specific times, intentionally take 3 super long breaths – I have started prescribing 30 seconds of meditation at key transition moments throughout the day that have been instrumental in regulating my emotions. I want to do the same thing but with deep intentional breaths. Also, breathing can be utilized even when meditation could not.
• Speak slower or not at all – I want to speak less and be okay with it. Take time to consider the five considerations for Buddhist speech: Is what I am saying true? Kind? Helpful? Timely? Gentle? If not, simply refrain.
• Choose one activity each day to move slowly through – This could be the same thing every day or different things on different days. Treat each action as though it is part of a solemn ceremony. No motion is rushed or thought of as insignificant. What this means practically is that I need to budget at least twice as much time as I normally would.

I have no problem at all with being a person that likes to move quickly. However, I equally value being able to thrive in stillness. My meditation practice alone is not enough to counteract my natural nervous energy and fidgety body. Hopefully this month’s challenge will.

Namaste.