If you’re new to this series of posts on improving mindfulness then it might be worth your while scrolling down to the first as it’ll put this and the previous post in context. You’ll read more in general about the benefits of improved mindfulness and the drawbacks of letting it slip.
4. TOUCH
Just pause for a moment and scan your body with your awareness. Notice where there is contact between your body and something else, for example the soles of your feet and the floor, your bum and the seat, and your neck and your collar. These areas are mindfulness power points: focussing on them will help us to develop sustained attention, mental agility, and – as it is the refined sensations that we are interested in – a greater subtlety of awareness.
When concentrating on a contact point we examine the various qualities of the physical sensation. We take an interest in seeing what is actually going on when we touch something. We notice such experiences as temperature: is it warm or cool? Texture: rough or smooth? Hardness: hard or soft? As we become more focussed we look for movement: is the sensation still or is it changing? If it’s changing is it doing so rapidly or slowly? We try to focus exclusively on the point of contact, knowing it as clearly and as intimately as we can.
Concentrating on these contact points is – like focussing on the breath – an exercise in stealth mindfulness: no-one will know you’re doing it. It can also be done at any time. Kicking your feet in the queue at Tesco’s? Shift your attention to your hands in your pockets and examine the sensations there. Enduring a typical life-and-death episode of EastEnders that your other-half is forcing you to watch? Focus on the back of your head resting against the cushion and allow the on-screen pandemonium to fade into the background. And if a difficult customer is getting angry, stay cool by anchoring your mind on a contact point; in a challenging situation doing this will help to stabilise you.
With this mindfulness exercise you can concentrate on just one point or you can move between several. Focussing on one allows you to develop your ability to sustain attention, but it may also bring additional benefits depending on its location. For instance, by being mindful of the sensations on the soles of your feet you will feel grounded, and as you are at the point of your body furthest from your head – the place where you see, hear, taste and smell – you will experience the simple joy of not being dominated by those senses for a few moments.
Moving from one contact point to another is an exercise in both concentration and mental agility. Begin by focussing on the sole of your left foot for ten seconds (you don’t need to count – this is just a guide. And you might want to stay at each place for longer). Afterwards, move your mind to your right foot and do the same. Then, in an upward direction, move to the other main contact points (in my case while sitting in an office chair) such as the back of your left and right thighs, your bum, lower back, forearms, fingers, neck, lips and eyelids. Pause at each spot, notice the various qualities of the sensations, and then move on to the next. Pause, notice and move on. After a minute or two of this you can unplug your mind from these points and return to what you were doing.
A few words on walking meditation
Take advantage of a quiet walk through a park and focus on the contact between the soles of your feet and the ground. Very often when practising walking meditation this is exactly what we do, although here you will probably only have a few minutes, as opposed to the hour or so usually given.
As you walk, be mindful of the sensations arising at the soles of the feet. Notice the pressure as it shifts from the heel to the toes of your left foot. Then switch your attention to the right foot and observe it in the same way. Repeat this for as long as you can. Walking meditation is perhaps one of the best ways to strengthen your everyday mindfulness.
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Next up we have SLOW, where we, errr, slow down – a very simple yet powerful way to develop mindfulness of the body.
Dhamma Diary 
Dear Ajahn,
Thank you for these teachings. I can speak for the benefit of these very short periods mindfulness throughout our busy lives. I have not had the time or discipline to dedicate to sitting down mediation but my everyday/everywhere awareness if the mind has been very beneficial. Thank you!
On another matter: I have for a while caught up with the news that you will be going to Thailand at the end of June, and have been meaning to drop you a line. Whereas the news makes me feel happy for you, as this will further you development in ways perhaps more difficult if not impossible here in the UK, I also feel sad that you won’t be near us. Will you be keeping your postings/blogging active? I will endevour to attend a Wednesday session before to late.
Yours gratefully,
Teresa
Ahh, Teresa – I think I remember you… 😉 Of course I do, though it’s been a little while.
Thanks for the comment. Yes, I had planned to move to Thailand in June but my departure has been postponed until after the Rains Retreat – so mid-October.
As for blogging: well, if they have wi-fi in the jungle then maybe. Seriously though, I may manage the very occasional post but to all intents and purposes I imagine I’ll be stopping (though who knows?). I will, however, be taking a pen and notebook to keep my writing ticking over.
I hope to see you on at least a couple of Monday, Wednesday or Friday evenings before I go.
Best wishes,
Ajahn Manapo