![]() If you don’t have a timer you can also simply count ten breaths….which takes around a minute. I like to do this 3-5 times a day at my desk or outside in nature. When it does just gently guide attention back to the breath as many times as you need to. If you lose touch with breath and become lost in thought during this time, simply let go of the thoughts and gently bring attention back to the breath. You can practice with your eyes either open or closed. ![]() During this time, your task is to focus your entire attention on feeling the sensations of your breathing, and let everything else go for a while. You can use a clock or timer for this exercise. You can introduce powerful one minute mini meditations throughout your day to refresh, ground and centre yourself. Why not pick one or two and you try them out yourself this week to see how it goes? If you do you’ll likely find yourself less reactive, more centred and calm and living your life with your inner compass set to true north. They are also extremely simple and easy ways to be more mindful this week. After much experimentation over the years there are three that I find most potent. Reminding yourself that whatever you’re feeling right now is temporary, and like all emotions you’ve had before, it will pass.A while ago I wrote a blog post with 11 strategies to bring more mindfulness into your life but today I am going to respond to the many people who asked me which ones I use the most and find the most effective. ![]() Doing a body scan, where you pay attention to each part of your body in turn, from your head to your toes.What are you feeling, smelling, and hearing right now? Turning your focus to your breath, and taking a few deep, mindful breaths.If you begin to feel uncomfortable or off-center, you might consider using a mindfulness anchor - something that keeps you grounded and brings you back to the present moment. You may use a beautiful journal to capture your morning thoughts, or put a candle on your desk and light it before starting work as a call to work mindfully. ![]() Having special prompts may help you recall your intentions. If you choose to do your routines mindfully, you can deliberately pay attention to when, how, why, and what you’re feeling while you’re doing them. Your routines can be everyday things like walking or cooking. Here are some ways to make your mindfulness practice a regular part of your life. This involves letting your attention rest on: You can also try grounding exercises, like the 5-4-3-2-1 technique, which allow you to connect with the world around you. Does it feel tight? Sharp? Dull? Then, you might gradually try to let the tension go. The shoulders, back, and jaw are common areas that carry tension. If you feel discomfort somewhere, it can help to mentally zoom in to where your body is holding that feeling. ![]() when eating or drinking, focus on the textures, flavors, and sensations that come with each mouthful.when walking, pay attention to how your feet feel connecting with the pavement, and the sway of your arms and body as you move.when washing, focus on the sensation of warm, soapy bubbles on your skin and the smell of the soap.All it takes is turning your attention toward what’s going on around you.Įveryday ways to practice mindfulness and focus on your senses include: Another great way to bring mindfulness into your daily life is by making a point of focusing on sensations. ![]()
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