Mindfulness, part 2
A few ideas on how to practise mindfulness
Mindfulness doesn’t need to just be about meditation. One thing I've learned though is it's a bit like exercising a muscle, and gets “stronger” with practise.
To begin, begin! I like to keep it simple and start with three inhale/exhales.
Pay close attention to your breathing, especially when you’re feeling intense emotions. Notice what thoughts flit through your mind.
Notice what you’re sensing in a given moment; sights, sounds, smells, touch.
Recognize that your thoughts and emotions are fleeting and do not define you.
Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your chair. You might notice scents around you or feel a breeze on your skin. When we slow down and take a moment to “notice”, there is a lot going on in the world around us!
Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose. This study from Greater Good has a great example: https://greatergood.berkeley.edu/article/item/can_we_be_mindful_at_work_without_meditatng. Or just schedule in some downtime to recharge. A former coach used to call this “blue sky time” and I love the image it brings to mind!
Another idea is to practise “mindfulness-in-action” — becoming mindfully aware of your thoughts, feelings, and surroundings, even while you’re engaged in some other activity. One way to do this is to intentionally check in with ourselves emotionally before we enter a room or a meeting. Another great way is to take a walk specifically to pause and re-center, also known as "walking meditation".
The Internet is full of loads of great exercises and ideas. Here are a couple of my faves. I've tried the raisin exercise with different pieces of fruit, like blueberries, raspberries, and blackberries. I've also done it with kids and used M&M's!
5 ways to jumpstart your day: https://www.mindful.org/five-ways-jumpstart-your-day/
The raisin exercise: https://greatergood.berkeley.edu/article/item/can_we_be_mindful_at_work_without_meditating
There are also some really great apps available. I don't subscribe to any one in particular, nor do I receive any income from any. These are just a few I've seen used with great effect:
https://ideas.classdojo.com/b/mindfulness,
https://wanderlust.com/journal/yoga-foster-bringing-mindfulness-to-the-classroom/
Whether one sets aside time for a regular, formal practise or squeezes it in between appointments, I think the important thing is to just get started. Of course consistency over time will likely result in a greater impact. However, there really isn't a wrong way to do it. So why not give it a try?
