Today we’re going to discuss how to add mindful moments into your day.
This is an exercise that you can literally do anywhere, anytime, as many times a day as you want.
Personally, I like to do them any time I am transitioning; before I start driving in my car or before I enter a meeting.
This exercise is similar to meditation, but our aim is to arrive in the present immediately and just stay there for a few seconds or minutes.
When taking a mindful moment, it is helpful to use an anchor; an object or sense to anchor yourself in the present moment.
There are a variety of anchors you can use to stay in present, I’m going to lay out a few of my favorites.
- Use your body. Your body is always in the present even if the mind is not. We can use this to our advantage. Bring your full awareness to your feet. Notice how the ground feels under them, where the pressure is…anything you can notice. Now slowly move up your body, bringing your full awareness to each part separately. Spend a few seconds on each part before moving on. When the mind wanders, gently shift back to your body.
- Use your sight. Simply observe what is around you. Although it sounds silly, it can be helpful to say things you see either out loud or in your head. For example, “blue medicine ball, green water bottle, a cup of iced coffee, grey carpet.” Labeling items like this can help narrow your focus and keep thoughts at bay.
- Use your ears. Close your eyes and focus your full awareness on sounds. Try to extend your hearing to its full potential; what is the furthest or faintest sound you can hear? Do your best to not label the sounds, just observe as many of them as you possibly can. When your mind wanders, gently shift back to listening.
- Use your breath. The breath is a powerful anchor for staying grounded in the present moment. Breath deeply into your belly filling it up with air. Now gently let the air out, bringing the belly in towards your spine. Where do you feel the air the most? Get curious about it. Is it at the tip of the nose? In your throat? Or is it in the abdomen rising and falling. When thoughts come, simply re-shift your attention to the breath.
All of these techniques work towards the same goal. Pausing, popping out of your own thoughts, and spending a couple of moments in the present.
With practice, this will become much easier and even automatic, allowing you to reap the benefits of a mindfulness practice every single day.
Share this with someone to show them how to add mindful moments into their day!