How to be mindful at the beach

David Gelles, New York Times, 6/14/17; Dhr. Seven, Amber Larson (eds.), Wisdom Quarterly

Insight depends on mindfulness.

“One of the reasons we love the seaside is that so many things invite us into the present moment:

“the sound of waves crashing on the shore [like the regularity of the breath], the flight of sea gulls [like passing thoughts sometimes squawking], the moist, salty air, and the feel of sand between our toes.

“By bringing attention to our moment-to-moment experience, the beach can be a wonderful place to practice mindfulness and, by doing so, enhance our joy and appreciation of the present.”

— Mark Coleman, mindfulness teacher, author of Make Peace With Your Mind

• [EDITOR'S NOTE: What is mindfulness (sati)? It is not awareness, as many seem to think, including this author. It is dispassionate awareness, bare awareness, vigilance, wakefulness, seeing things as they truly are without adding or subtracting from experience, instead depersonalizing and detaching from it to gain a more objective and accurate perspective. The way to be mindful is to stay with what is, just as it is, to welcome it, accept it, be with it, and see it clearly. It may seem like a synonym for awareness, but we rarely do awareness this way. We color it, ignore parts of it, prefer parts of it, crave, grasp, and cling to it, or refuse, reject, and hate parts of it, and become confused, perplexed, and befuddled by parts of it. What if for once we were to stay aware while free of passion, aversion, and delusion toward the present moment? That would be being "mindful" of it. Mindfulness is the immediate antidote for confusion, delusion, and ignorance. Enlightenment or awakening (bodhi) is the permanent solution, now permanently free of greed, hatred, and delusion in their many manifestations.]

As we arrive at the beach, let's try to open up all of our senses: seeing, hearing, smelling, tasting, and touching, [and mentally perceiving]. What calls for our attention?

Let's see if we can stay present rather than getting lost in wandering thoughts or critical judgments and evaluations.

Let's try lying down on the sand and letting our body relax. Feel the supportive quality of the earth as the body settles into the sand.

Allow muscles to release any tension as we let go of thoughts and simply come into the physical present.

Let's sit next to the water’s edge and close our eyes and listen to the sound of the waves crashing on the shoreline. Let attention expand to the farthest thing we can hear.

Can we be present with the sounds without discursively thinking about or visualizing them?

Let's take a mindful walk along the water’s edge, letting the water gently wash over our feet. Feel the sensations of the sand as the waves soak into it.

Notice how the sand massages our toes and feet as we walk, inviting us into the present moment. Each time we inhale, can we smell the briny, fragrant air? Notice how scent evokes memories.

Take time to gaze at the horizon to take in the vastness of the seascape. Look at the clouds, the expanse of water, and the space all around us. Notice what happens when we take these vistas in. More

• "Meditation for Real Life" is a weekly tip from The New York Times about everyday mindful moments.