Free Mindfulness by Gill Hasson Page A

and skills; if it's too difficult it will lead to stress and anxiety, if it's too easy it will cause boredom or be done mindlessly.
    You feel a sense of control and the activity is so intrinsically rewarding that although the task is challenging, the effort required doesn't seem overwhelming.
    Because flow involves developing skill, you are open to new challenges and information so “beginner's mind” is an integral aspect of flow.
    As you focus your attention on what's happening and what you're doing, you lose your sense of self. You feel as if your awareness merges with the action you're performing. And yet, how can you be living in the moment if it doesn't appear that you are even aware of the moment? The level of engagement absorbs you so deeply, keeping attention so focused that nothing can distract you. You focus so intensely on what you're doing that you're unaware of time. You are simply living from moment to moment.
    There are things you can do to create opportunities for flow; where merging activity and thoughts keep you fully absorbed in the moment.
    Here are some ideas to get you started:
Play a team sport. Tennis or football, whatever it is, everything in sport happens in the moment. No time to worry about the last shot because another one is coming right back at you!
Yoga, swimming, judo, rock climbing. Focusing on each individual movement forces the mind to live in that single moment with the body.
Sing and dance to music. Join a choir or dance class, sing and dance along to your favourite tunes in the kitchen. You'll become immersed in the music and really be in the moment.
Creative interests. Gardening, painting, bird watching, juggling, fishing or stamp collecting. Whatever it is, for many people a creative activity is a place to dwell happily in the present moment,
Games and puzzles. Whether it's card and board games, computer games, jigsaws, crosswords or sudoku, all require a level of concentration and provide a challenge that will have you totally absorbed.
Books and films. It could be a gripping thriller, science fiction or a clever comedy. Whatever the genre, as events unfold, you become lost in the story.
    Write down the things you enjoy doing; hobbies, sports, interests. They are activities that you experience flow with; they keep you so absorbed that you can't think outside the present.
    The more flow activities you have in your life, the more opportunities you will have to be living in the moment. However, it's important to understand there has to be a balance! Too many activities could leave you feeling pressured and stressed.
    Gratitude
    There will be times when you attach to things and situations that you want, which will make it difficult to be in the present moment. But it's impossible to be mindful when you're dwelling on the past or fixated on the future. Instead of appreciating what you already have, it's easy to focus on what you didn't get and what you think you need.
    As the Tibetan saying goes “the moment we are content, we have enough. The problem is that we think the other way round; that we will be content only when we have enough.”
    Maybe you don't like where you live – you want to move to a bigger house or a better area. Perhaps you resent the fact that you didn't get the promotion you were expecting or that your friend has better holidays than you.
    What can release you from your attachment to past failures or future wants? Gratitude.
    However small and seemingly insignificant, gratitude happens easily when you notice the small pleasures around you. Start by being aware of and acknowledging the small pleasures in your day and you'll soon be consciously looking for things to appreciate. You can find something to make you smile in the simplest of things, but it helps if you keep your eyes open for them.
    Identify three good things that have happened during the day. You might want to write them down in a notebook or you might simply reflect on what those things