Mindful Use Of Technology

As much as we'd like to goback to our nature and avoid technology, that is virtually impossible in today's world. So what we can do is be mindful of its use. This practice helps you do just that - having a healthier relationship with technology and the gadgets that serve as its vessel.

Transcript

Set yourself up in a comfortable position.

Close your eyes or turn them downwards.

Take a few deep breaths.

Feel the parts of your body touching the ground,

Your feet,

Legs,

Buttocks,

Or your back.

Anchor your attention to the sensations of your hands.

Feel their position,

Temperature,

Pulsations,

And whatever else you notice about them.

Stay connected to your body and open your eyes.

Look around.

If you feel like sight has pulled you out of feeling your body,

Practice moving your attention back and forth between your hands and whatever you may be looking at.

Now,

Reach for your phone.

And as you do,

Feel your body moving.

With the phone in your hands,

Feel its texture and temperature.

Return to your body.

What is your breath like right now?

Did you unintentionally hold or shorten it?

What is attracting your attention in this moment?

Sights?

Sounds?

Sensations?

Feel your breath.

Practice or swipe your screen and feel your fingers as you do.

Do you have an urge to open an app if you haven't already done so?

How does the urge feel?

Contraction?

Expansion?

Or something else?

When you open an app,

Are there any notifications?

How do you feel given that there may or may not be any?

For a few moments,

Continue interacting with your phone,

Moving your attention back and forth between what you're looking at and your body.

For a few moments,

Continue interacting with your body.

You you you Lift your head and straighten your spine Take a deep breath Put your phone down and place your hands on your legs or by your sides Close your eyes and reconnect with the parts of your body touching the ground the parts of your body touching the ground you you you as best you can reconnect with your body as you interact with your phone throughout the day you

Reviews

Thank you. Trying to be mindful about my use of my phone as I realized I do waste a lot of precious time on scrolling. A lovely reminder to check in with my body more. 🌹

I found this to be very helpful. It was insightful seeing my thoughts and impulses that arose with simply holding my phone and noticing what my relationship was to each sense. Thank you for the unique meditation!

Love this. So much of what I hear regarding technology use is all-or-nothing. This is a refreshing change, a more realistic and sustainable way of continuing to function within the ever more technological world in which we live, while maintaining a mindful awareness of our own tech use. Perhaps practices like this, used regularly, might help decrease tech addictions or the growing disconnect in how people learn/know how to interact with others via face-to-face means instead of emojis. Bookmarked and downloaded this one.

If this practice is ever released on a non-mobile platform, it might be a good idea to mention clearly at the start that one will need to have their phone nearby. The title of the practice could be interpreted as all forms of technology, so given that the guidance is exclusively phone-oriented, clarifying the title a bit might be helpful down the road. Other than those two very minor points, this practice is a courageous and succinct statement of today's world, and I applaud you for not only facing it head-on, but also for empowering us - through sharing this pratice - to do likewise.

I see you. I see the starlight within you. Thank you for sharing this pratice. 🤲🏼❤️🤲🏼

Brave topic to address and insightful practice! So many people have this inhealthy pattern and you bring them to hopefully a new level of awareness. Well done!