Wondering where to start with all this mindfulness mumbo jumbo?
It’s really rather simple. Here’s some suggestion for fostering mindfulness in your day:
- Waking – take 3 slow breaths before you get out of bed.
- Bathroom – look in the mirror and make an affirmation or set an intention for your day.
“Today I will bring positivity to all I do.”
“Today I will find humour in frustrating experiences.
”Today I am confident and in control.”
“Today I will listen with an open mind.”
“Today I will take the time to connect with those around me.”
- Eating – tap into your senses. Take the time to sit down to eat your breakfast. Chew slowly. Pay close attention to the taste of your food and the smell of your morning tea or coffee.
- Getting started – sit down, take 3 slow breaths before you open your computer. Repeat your affirmation for the day.
- Emails & Calls – switch off your email alerts and even turn your phone to silent. Schedule set times to check your emails and phone so you minimise distraction and maximise focus.
- Meetings – commit to be there early or on time today. Can you listen to others without judgment, criticism or preparing your response. Just listen.
- Between activity – pause and take 3 slow breaths before you shift from one activity to another, one space to the next. Consciously commit to let go of what you’ve just done and commit your full attention to what you are about to do.
- Transition – harness your commute to switch modes from work to home. Breathe in. Consciously breath out any preoccupations, to-do’s, and negative self-talk. Visualise them dissipating with your out breath.
- Dinner – reflect on the food you have and where it has come from. Consider all the people and processes that brought it to your table. Cultivate a sense of gratitude.
- Wind-down – lie on the couch or in bed. Place one your hand on your chest and one on your abdomen. Feel your hands rise and fall as you breathe in and out.
Mindfulness is simple. You can practice it in an endless array of ways that aligns to who you are and what’s important to you.
But it isn’t easy to switch off “doing” mode and move into “being” mode.
That takes practice.