effortless mindfulness

“Awakening is part art, part science, and a whole lot of mystery” (Loch Kelly).

I understand effortless mindfulness (EM) as a conscious, expansive embodiment, and relational awareness of ourselves and the world around us that involves being present, non-judgmental, and compassionate towards your inner parts. I have often heard it described as recognizing yourself as both a wave and the ocean, in that all of our parts are interconnected.

Despite what the name might suggest, effortless mindfulness (EM) is not effortless at all. Rather, it is a form of mindfulness that can be done with your eyes open. Many of us have practiced effortless mindfulness without ever knowing it. If you’ve ever entered into a “flow state” (or being in “the zone”) where you have been immersed and engaged in something so deeply you lose all track of time, that is also an expression of being effortlessly mindful.

EM also focuses on cultivating an “awake awareness” where you let go or ‘unhook’ from thoughts, and let things exist as they are; letting go of the desire to change it, fix it, or transform it into something else, knowing that deep presence is always there and always available to us. EM invites you to identify, understand, and offer self-compassion to each inner part of yourself, developing curiosity and care with the goal of connecting to your core Self. For example, if you feel anxiety, recognize it as a specific part rather than the entirety of your experience. Inquire with curiosity: Can you relate to it in a different way? Ask yourself what you might need in that moment of anxiousness, or ask that anxious part what it is trying to protect you from. This is also where self-compassion comes in, as we treat each part with kindness and understanding. You might offer these parts comfort, validation, or reassurance before returning to a state of calm, present awareness, guided by your core Self. Becoming aware of yourself in this way, you recognize that a part of you is just that; it is a part, not all of who you are that we can embrace with “open-hearted awareness” (Kelly, 2019).

Have you practiced effortless meditation?

~Kate

Kelly, L. (2019). The Way of Effortless Mindfulness: A Revolutionary Guide for Living an Awakened Life.