by Christina Pettinato, MS, NCC, LPC, DCC
RING! BUZZ! RING! BUZZ!
There is a moment when you realize the sudden pulsing light is not part of your sweet, slumbering dream. Grasping at the air with foggy uncertainty, you reach out in a flopping seal like motion to silence the sound of your morning wake up call. Rolling out of bed you manage to overcome the almost Quixotic task of lumbering into the shower, and within a blink of an eye you are sitting at your work desk wondering “How did I get here?”
More often than you’d like to admit, you often find yourself pointlessly functioning in the world around you. Looking back at the days, weeks, and even months, life sometimes seems to be a blurry mess. With all the modern-day challenges, you try to stay afloat within the abyss of past missteps and worries of an uncertain future. It’s no wonder you may feel like your life is moving at the speed of light. So what can you do to slow things down and enjoy the present or maybe even remember what happened last week? Folks, there is a reason this is called auto pilot, and we need a way out!
Most of us have heard about mindfulness, but what is it really? When you think about Mindfulness you want to create a state of consciousness in which you are solely aware of the present moment. With a calm mind, you acknowledge and accept your feelings, thoughts, and bodily sensations. The focus is on the present moment, and releasing your past and future dwellings. In short, you can look at yourself with intention and in a nonjudgmental way to integrate mind and body and spirit.
What I have for you today are three simple techniques you can use to introduce Mindfulness into your daily routine.
1 – One Minute of Mindfulness
Mindfulness doesn’t require hours of meditating like a Tibetan monk. Instead, you want to create mindful moments throughout your day. You are going to need a timer for this exercise. What you want to do is take a seated spot with your feet flat on the floor, your back resting comfortably, and your hands in a relaxed position. After you start the timer, it is your task to focus on your breathing for one minute.
You may close your eyes or keep them open during this exercise. There is no wrong or right way to breath. If you find yourself getting lost in your thoughts, bring your attention back to your breathing. Remember, if you notice a thought creeping in and you begin to move away from focusing on your breathing, it is Okay. Bring your attention back to your breathing as many times as you need. Refocus on connecting your body and breath. Move within the moment back and forth to bring your attention back to your breathing.
2 – Mindful Eating
As you sit down to eat a meal, do attempt to remove any distractions to bring full attention to your eating experience. You want to connect your body with each of the five senses during this exercise.
Before eating your meal, visually explore your food noting the colors, shapes, and textures that you see. Next, call attention to the scent of your food. Notice the aroma and the sensation you feel as the scents move through your nose. Then bring your attention to touch, listening, and lastly introduce taste. Be mindful for the first 3 bites of your meal. Focus on the smell, texture, taste, and any changes you may experience as you chew your food. Explore each of your senses. Savor the moment with an intention to experience solely through your senses.
3 – Pause and Observe
Choose a moment of the day and find a place that feels right for you. Once you feel you are ready, take a moment to pause and look at your surroundings. In this moment, you are intentionally choosing to focus on your environment.
Simply observe. Notice where your attention brings you as you use your eyes to observe your environment. Try to notice without judgment, without critique. Continue to observe for as long as you like, and stay present in the moment. During this exercise allow enough time for your body to naturally adjust and relax.
Whether you are attempting to learn a new technique, to be more productive, or to find alternative ways to ground yourself in your busy lifestyle using mindfulness is a great tool to help you stop smell and the roses. Next time we will explore three additional steps to help you on your path to self awareness.