By Jonathan Myers
“It’s not what you look at that matters, it’s what you see.”
It’s not natural to breathe. At least, not in the ocean. I have been snorkeling for many years now and have spent hundreds of hours swimming over coral reefs in Florida and Hawaii. I found it hard to use a snorkel at first. It was uncomfortable in my mouth and felt weird to breathe through, especially when trying to breathe while staring into the water. After years of practice I finally became used to it. Although I am now very experienced using a mask and snorkel, I still get nervous.
I hate the deeper ocean water. I start to panic if the ocean floor is hard to see or if I am too far away from shore. My slow deep breaths begin to sharpen and my heart rate increases. “What could be out there in the deep gloom?” “What if something goes wrong all the way out here?” Even after growing more comfortable with the deeper ocean, I still find myself cycling through these kinds of thoughts as stress replaces relaxation. Like learning to breathe through a snorkel, I have learned how to be mindful of these experiences. Mindfulness is an awareness of our thoughts, emotions, and experiences that help us make the most of our life. Here are some attitudes common in mindful thinking, and how they have helped me while snorkeling.
Curiosity. I think of curiosity as child-like innocence. It is an eager excitement to examine the world around you. “Ooh look at that fish over there!” “That eel looks scary, I wonder what it thinks of me?”
Acceptance. Sometimes situations are exciting and some are scary. That is ok. Life is full of a variety of experiences and there is no need to force every moment to be a subjectively good moment. I have found that acknowledging tough situations makes them feel a little less overwhelming. When I find myself stressed in murky water, I try to accept the situation rather than avoid or repress the things around me that make me anxious.
Non-judging. To me, non-judging is the combination of acceptance and curiosity. It is seeing the situation for what it is and seeking to examine rather than react. Nonjuging is like taking a step back from what is in front of us and simply noticing what is happening in our body and mind rather than responding without thinking. Imagine seeing thought bubbles around your mind. Non-judging is noticing those thoughts, allowing them to be there, and approaching them with curiosity.
Non-striving. This is about being present without trying to change the moment. Sometimes when I am scared while snorkeling I want to force myself to have a pleasant experience. This frantic state of striving only makes things less enjoyable. Instead, allowing myself to experience the moment without trying to change it allows me to enjoy what is already in front of me.
Kindness. “Even the best of us get worried.” “It is ok to feel bad.” “It is ok to want to turn back.” Treating ourselves with kindness is always more effective than being harsh or judgemental.
Gratitude. Gratitude gives me something to focus on. Instead of being overwhelmed by the vast environment of the ocean, I seek to focus on the little things I do love. The cool water, that tiny blue fish, the ability to explore this world.
Letting Go or Letting Be. While non-striving is about not trying to change the moment, letting go, or letting be, is about not trying to change our thoughts. When I get nervous in murky water I often want to push those thoughts aside and “just keep swimming”. I have found that the more I try to push those negative thoughts and feelings away, the more difficult it is to stay calm. Letting those thoughts be lessens the effect they have on me because I give them less of my attention and energy.
Patience. One of the most stressful moments in the ocean for me was when I found myself far out from shore gazing into a dark abyss beyond the reef shelf. It was a frightening experience and I did not want to stay there. But I did stay. I was patient because I knew that good things come to those who wait. I was patient with myself, my emotions, and the ocean. Soon enough, a large manta ray glided gracefully through the water below us and I experienced one of the most remarkable snorkeling days I had ever experienced. All this happened because I had patience with myself and allowed myself to stay in the present moment.
Trust. I found myself deep down on the ocean floor scooping up a lost snorkel mask. I looked up and saw a vast expanse of blue above me. I knew I was deep, but in that moment my fight-or-flight response took over. I was five stories under water. I was worried about getting all the way back up to the surface safely, but I didn’t panic. I reminded myself of the practice I had with free diving, and how I had held my breath much longer than this. My body knew what to do. Trust in my ability provided me reassurance that I would be ok, and helped get me to the surface safely.
Beginner’s Mind. I love taking my friends snorkeling. Their eyes get wide when they see the vast variety of fish. I can feel their excitement! It reminds me of when I first began snorkeling and was captivated by the awe of another world. After snorkeling for so long it can be easy to take the wonder of this world for granted. When I see others experience snorkeling through fresh eyes, it reminds me of what it felt like to first explore the ocean. I now try to approach each dive with that beginner's mind. As I practice approaching snorkeling with this mindset, I find renewed fascination and wonder as I swim above the coral reefs I love.
“In the beginner’s mind there are many possibilities, in the expert’s mind there are few.”