Telephone Meditation

Sometimes our schedule can be peppered with interruptions, distractions, and other disturbances. Our phone is an excellent example of a convenient tool that also can tyrannize us. If we're drowning in constant notifications, we can't have good focus on accomplishing what we need to get done. When we use our phone without awareness, we waste precious time and energy. Sometimes we will do things on our phone that are simply not important, while all around us are the wonders of the present moment: a pet wanting attention, a beautiful sky above us, an opportunity for connection with another person. 
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When our phone pings with a notification or rings with a someone calling, it creates a vibration in us. This vibration could simply be awareness or it could be anxiety. “Who is calling?” It could be good news or bad news. We are drawn to our phone, impulsively. ​

We can use our mindfulness practice to lessen our attachments.
Next time your phone rings, lights up, or vibrates with a notification sound, stay exactly where you are and become aware of your breathing.

Breathing in, I calm my body. 
Breathing out, I smile.

When your phone rings a second time, breathe again.
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Breathing in, I calm my body. 
Breathing out, I smile.

As your phone rings for the third time, continue to breathe mindfully and answer the phone. When we are the ones calling another person, we can also use this meditation. Breathe in and exhale for each ring as you wait for that person to pick up. We can enjoy our time when we dwell in mindfulness. When we practice this, each time we pick up our phone we’re smiling. Not only is this is pleasant for us, but also for the person on the other end. We’ve all experienced unfortunate phone calls with angry, impatient, or irritated people, and we practice this meditation to counteract the stress of receiving that negativity with calm mindfulness.