Mindfulness &

how to be aware in an unaware world

Author: Josh Avery

  • Minimalism

    Minimalism

    What comes to mind when you hear the word minimalism?

    Minimalism is often thought of as the amount of stuff one does or doesn’t possess, but it goes beyond material possessions.

    Minimalism is the outward expression to own less, but it’s much more than that.

    I’ve come to define minimalism by constantly asking myself, “Does this item, activity, relationship, or opportunity bring me value in my life right now?”

    With that question in mind, as I write this post, I’ve listed a few things that bring me value, focusing on what I already have rather than what I’m lacking.

    Items
    Books: I value reading a good book in a plush sofa chair in a quiet library or while swinging slowly in a hammock at the park. A few of my favorite books are The Hobbit, The Alchemist, Ready Player One, Calvin and Hobbs, and Into the Wild.
    Black Betty: I value driving my car Black Betty, and yes she was named after the popular song of the same name by Ram Jam. I value my car not because of what color she is or how fast she goes, but because of the memories created with her. I’ve been all over the East Coast, across the Midwest, and up into Canada in my car. Currently, all I own is also sitting in my car, so it’s extra special!

    Activities
    Climbing: I value rock climbing, it is invigorating, challenging, and frightening all at the same time. Rock Climbing is often described by enthusiasts as ‘moving meditation’.
    Chess: I value a good game of chess, or any board game for that matter, which helps with critical thinking, problem-solving, and patience.
    Meditation: I deeply value my daily morning meditation. It allows my mind, body, and emotions to reset. Meditation also allows me to see my thoughts and actions not as good or bad, right or wrong, but simply as they are, and in the process, let them go with much more ease.

    Relationships
    Family: I value my parents, brother, and extended family who have always supported me no matter what path I choose in life, and whom I am eternally grateful for.
    Friends: I greatly value friendship, and seek out new friends everywhere I go. It is said there is no equal gift to a good friend. My closest friends constantly remind me how blessed I am to have them in my life.

    Opportunities
    Travel: I greatly value the incredible opportunity to travel this vast, dynamic planet, visiting friends, meeting strangers, and getting comfortably uncomfortable.
    Writing: I visibly value this blog, the journaling I do each day, and the physical and mental ability to express my thoughts and ideas in a clear, concise manner.
    Exercise: I value the opportunity to work out each day in good health and high spirits, whether it be a short walk around the neighborhood or a HIIT workout.

    I encourage you to try this list yourself. I think that you’ll find it very helpful in defining your values while finding gratitude along the way.

    As you might have guessed, yes I’m a minimalist, and the process of becoming a minimalist has not been an easy one, but not because it was hard to give stuff away.

    Most of the difficulty took place in my mind, being honest with myself about what I think I need and what I need.

    1st: Ask yourself (and be brutally honest), “Is stuff getting in the way of what is important in my life right now, friends, family, work, health, etc.?”

    2nd: If stuff is getting in the way, try doing the 30-Day Minimalist Game. Grab a few friends and a calendar, then go through each day together, remove 1 item on the first day, 2 items on the second day, and so forth. Whoever makes it furthest gets a prize (something small), like a pack of ramen, a hammerhead shark, or a left diamond earring.

    3rd: Keep a medium-sized box in your room and continually ask yourself, “Do I value this item and does it bring me joy.”
    If the answer is yes, then keep it!
    If the answer is no, then throw it in the medium-sized box semi-aggressively!

    4th: By now you have a pretty good grasp on minimalism regarding your stuff. Now apply the same idea to activities, relationships, and opportunities.

    And Wallah! You’re now a minimalist! Over time, the concept becomes a reality, and the reality becomes far too fantastic to give up.

    Minimalism is about a life filled with less of what we don’t value. And over time, this lends way to a life of more space, time, energy, and value.

    More reading on Minimalism

    1. What is minimalism anyway?
    2. Everything you own can fit inside a 40L backpack.
    3. Famous minimalists?
    4. A film about Minimalism in the modern age?

    Thank you for your time and attention in reading this post. It is a rare gift. Feel free to leave a comment or share this post. You can also buy me a coffee if you feel so inclined!

  • Meditation

    Meditation

    According to the Oxford Dictionary, to meditate is to think deeply or focus one’s mind for some time, in silence or with the aid of chanting, for religious or spiritual purposes, or as a method of relaxation.

    In my own words, to meditate is to think deeply or carefully.

    Meditation is not the same as mindfulness. Meditation is one of the best ways to practice mindfulness, but it is just one of many practices that aid in the pursuit of a more mindful self.

    Another way to practice meditation is in the form of written or spoken discourse expressing considered thoughts on a subject (like voice memos and journaling).

    The more common technique of sitting in observance with or without a guide is just one of many ways to meditate.

    What comes to mind when you think of meditation?

    For a long time, I pictured a monk figure dressed in deep maroon and gold robes sitting cross-legged on a mountain, hands on his knees, finger, and thumb touching on each hand, humming rhythmically, the wind gently flowing, and the sun slowly rising.

    Though this may certainly be the case somewhere in the world, there is no defined description of meditation, which is what makes it so beautiful.

    Simply pondering one’s thoughts is as meditative as sitting crosslegged on a mountaintop top humming steadily to the wind.

    Once we allow ourselves the freedom to define meditation in our terms, then we can truly benefit from the practice.

    For me, meditation was defined during some challenging years in college. I was often stressed and busy with my work and school load, and my anxiety held a viper grip on me. Deep down, I was anxious, fearful, and worried about so much.

    I couldn’t get out of my head, and I was searching for something.

    That something was peace of mind, though I didn’t know it at the time. Isn’t it strange how the things we seek in life end up finding us just when we need them?

    Meditation found me, in the form of an app on a phone called Headspace.

    After downloading the app, sometime in the summer of 2015, and sitting down for my very first guided meditation, my life began to change.

    Quite literally. The moment was so profound that I can recall it in my mind’s eye so vividly it gives me chills.

    What changed, or began to change, was how I viewed my mind.

    Slowly but surely, I learned and chose to let thoughts go that would otherwise freeload in my mind, taking up much precious space.

    I also began to see things I disregarded before. It was like I was waking up from a deep, unconscious dream where moments were clear but the majority was murky.

    What I found was so simple it sounds ridiculous. What I found was attention.

    But through attention, I also found calamity.

    And through calamity, I finally let go of my anxiety, my fear, and my worry.

    And with time, I found peace of mind.

    The meditation that I have learned on that summer night and replayed at least a thousand times is described below.

    Feel free to read through the steps and attempt them on your own.

    1. Get in a comfortable, upright position, either sitting in a chair, on the couch, or cross-legged on the floor.
    2. Begin with your eyes open, breathing deeply, and audibly, and noticing your immediate environment.
    3. Slowly closing your eyes, take a deep breath, and let it all go.
    4. Feel the subtle weight of gravity on your body, the hands on your legs, and your feet on the ground.
    5. Listen to the sounds around you, not getting caught up in them, but letting them come and go.
    6. Starting at the top of the head, scan down the body, slowly, and deliberately, noticing any physical comfort or discomfort.
    7. As you scan down to the feet, you may notice the rising and falling sensation of the breath.
    8. Take note of your breathing, beginning to count them if desired: 1 with the in-breath, 2 with the out-breath, all the way to the count of 10, repeating for a few minutes.
    9. Now let the mind be completely free. If it’s been wanting to think, let it think at this time.
    10. And now bring the attention back to the immediate environment.
    11. Notice again the subtle weight of gravity on the body, the hands on your legs, and feet on the ground.
    12. Slowly open your eyes, take a deep breath, and let it all go.

    Congratulations on pausing for a few minutes and taking care of your mind! Meditation is a journey, and no matter where you are or when you begin, you are able.

    Three More Things:

    1. What is Meditation – Headspace (read)
    2. 10% Happier Podcast (listen)
    3. The Neuroscience of Mindfulness (watch)

    Thank you for your time and attention in reading this post. It is a rare gift. Feel free to leave a comment or share this post. You can also buy me a coffee if you feel so inclined!