There is much talk today about how to increase your awareness and be mindful. What is it to be mindful though? To be honest it comes in many different forms if you ask different people. The real key is to bring awareness into the equation of whatever you are engaged in. Mindfulness can be brought to cooking, playing with your kids, exercising, meditation, or prayer. To me, I am mindful when I am aware of my senses and I open my senses to experience all that moment has to offer. I breathe in the sense of fresh rain or notice the warmth of the sun on my skin. I savor in the sweetness of a fresh picked blackberry. All of these examples are ways to tap in a be mindful of the moment. I also want to add that learning to be more mindful is a practice so please be patient and kind to yourself when you find you are being a bit ‘mindless’.
Mental Space– There is loads of research that has been done on the benefits of being mindful and dropping into the present moment. It can calm your heart rate and decrease stress, and it doesn’t take hours a day! In as little as two minutes a day, you can notice a difference in your awareness and your ability to calm your nerves. Following the breath is one of the easiest ways to get started. I love doing what is called the ‘box breath’.
Try this out every evening before you go to bed.
Set a timer for two minutes.
Close your eyes.
Slowly breathe in for 4 seconds.
Then hold for 4 seconds.
Slowly exhale for 4 seconds.
Then hold for 4 seconds.
Repeat the Inhale. Hold. Exhale. Hold. cycle until the timer goes off.
That’s all there is to it!
While you are doing this breathing exercise you may notice your lungs filling with air, the cool air entering your nostrils, or your heartbeat. Focus on any of these to make the experience even better.
Another resource that I have used consistently over the years is a free app called Insight Timer. You can download the app on your phone and listen to all types of meditations on different topics. I highly recommend it!
Final Thoughts on Mindful
As you show up this week for yourself, your family, and your coworkers, see if you can be more mindful during conversations, too. Pause. Ask how they are doing and listen to their answer. You will find that this practice will make you and them feel more connected. I also hope you try out the ‘box breath’ exercise and I would love to hear how it, or any of these tips, have helped you!
