The Satin Bower Bird, by Joseph Wolf (detail)

Five joyful summer meditations

Pepper your day with pleasurable mindfulness activities

I have made it a hobby to look for micro-practices. These are small meditations that last less than a minute or can continue in the background of consciousness as I do other things. When I do something monotonous, such micro-practices often find themselves and start spontaneously. But sometimes I make discoveries, especially if the activity demands a little more of me than usual.

When we look at activities as opportunities for micro-practice, they often become more comfortable and fun, and not infrequently we do the activities better. What a joyous irony: when we focus on the process and not on the results, the results get better.

Here are some micro-practices for hot summer days that I have enjoyed recently.

Applying sunscreen

This is often something you cannot finish quickly enough. At the same time, it’s important to pay attention and concentrate, especially if you have sensitive skin (like me). Have you covered all the areas that need protection? Did you apply more when you’re going to be out in the strong sun for a while? Did you reapply after swimming?

So this is a great opportunity to cultivate patience, attention, and equanimity. And you can explore how…