Since most of us are very good (sometimes too good) at being on autopilot and engaging doing mind, it can take practice to enhance being mind (if you missed the recent post on doing mind and being mind or need a little reminder, you can read it here). Imagine what here and now would be like if there was no problem to solve. Sounds pretty nice doesn’t it? The truth is, our brains have a habit of spending most of the time in the future or the past—thinking about all the things we need to accomplish or should have done. When we engage in mental time travel, we sacrifice experiencing the here and now. Engaging in being mind allows us to be more present in our daily lives, increase awareness, and reduce the amount of time we spend in autopilot mode. When we think about practicing mindfulness or staying in the present, most of us associate it with meditation. While meditation is one way to practice mindfulness, there are other ways to engage in the present moment. Today I talk about different strategies to practice mindfulness.
Mindfulness is a practice that we build starting with the small moments in our day. These can be planned and consistent or utilized when we are experiencing a difficult moment. When we are feeling tense or stressed, taking a few moments to check in and reset can be incredibly helpful. I invite you to experiment with some of these strategies and notice what you observe.
TIPS for practicing mindfulness and staying in the present:
Experiment with a daily meditation. There are several apps out there that can guide you in meditation. Some examples include: Calm, Waking Up with Sam Harris, Ten Percent Happier, Headspace, etc. I really enjoy Dr. Tara Brach and she has several free guided meditations on her website. This is an area that personal preference is key. You may find that you gravitate toward certain types of meditations, voices, etc. You can also experiment with length of mediation. They range from 5 minutes to 45 minutes or more. There are a few things to note if you are new to this process. They goal of meditation is to focus on the present moment, not to think of nothing. You will notice your brain is constantly thinking. Focus on catching it when it wanders and bringing it back to the present. Notice what the experience is like and how it changes as you practice. There is no right or wrong, good or bad. Simply notice and focus on becoming more aware.
Use your senses to stay in the moment. This is one of my favorite ways to bring myself back to the present. Our senses (sight, sound, taste, touch, and smell) connect us in unique ways to the world around us. Some days I am intentional about taking a walk outdoors and using my senses to mindfully engage in the experience. For example, I spend time tuning into everything I see around me. Next, I listen and identify all the sounds I hear. I then take time to focus on the smells of the outdoors, and the way the sun or air feels against my skin (temperature, wind). I can only focus on one sense at a time so each gets their turn. This is a much different experience then if I took the same walk but talked on the phone or listened to music the entire time.
Focus on your breath. Chances are you don’t notice the fact you are breathing throughout the day. Yet, you do it reliably. When you want to bring yourself into the present, focus on your breath. We breathe 24 hours a day, yet we usually don’t notice it. Pay attention to your breath. Can you spend a few moments focusing on deepening it and slowing it down? Perhaps you can make your exhale slightly longer than your inhale. I invite you to be intentional about taking a few minutes throughout the day to check in with your breath and bring yourself into the present. Notice how your brain and body respond.
Choose to be mindful doing an everyday activity. This can be done with a variety of simple daily activities such as eating, brushing your teeth, folding laundry, doing the dishes, taking a shower, etc. It’s common for our mind to wander when doing simple, everyday tasks. This is a great opportunity to practice on catching it and focusing on the task at hand. Notice how being mindful and fully present in an activity changes the experience. Do you notice things you previously missed? Does it change your perception of the activity? This is a great way to practice being present focused throughout the day.
Engage the body in physical movement. Sometimes it can be challenging to keep our brain focused, however when we engage in physical movement it can be helpful. This can mean something strenuous such as running or something gentle such as stretching or yoga. Engaging in movement can require concentration and it can also be uncomfortable or challenging. It can sometimes be difficult to get our brain to NOT think about what we are doing. I am not the most limber person and when I am stretching I am very aware of how my muscles feel in the present and I can’t think of anything else! Physical movement can be energizing (high energy activity) or it can be calming (stretching), which can provide a variety of benefits. It also allows us to tune into our body and notice areas of that may be tense or in need of some attention.
As you practice these exercises, notice what it is like to be in the present and what is most helpful in grounding you there. Maybe it is your breath, maybe one of your senses, or perhaps engaging fully in an activity. When you are fully present, notice what happens when you observe your thoughts and emotions. Perhaps they become a little softer or maybe a little clearer? Remember, there is no right or wrong, just simply observe what is happening in each moment.
As I previously mentioned in recent posts, if mindful practice is something you would like to explore on a deeper level I recommend The Mindful Way Workbook.
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