A moment to be mindful…do it right now.
Isn’t that a lovely feeling? Just being present with yourself. Fully aware of being in the moment. This very moment. Non-judgmental. Knowing that you are well. Everything at this moment is good. Nothing can hurt you. You are completely present. Focussed on only now.
That paragraph is the outcome of this blog, and written first for those of you out there who like to skip to the end first to see how long a blog is or what the point of it is. Well this one takes about one minute to read.
I want to help those of you who have had a particularly hard week, whose minds are racing away and in need of slowing down. This blog will offer you some simple exercises that you can do right now. You might like to read the whole blog first and then start again using the exercises so that what I am writing makes sense in the context of practicing being mindful. Every time you see the words ‘full stop’ just focus for a moment on what I have just asked you to do, then, when you are ready, read on.
Give yourself a minute, literally a minute. Just sit in your chair with your hands and forearms placed on the tops of your legs. Full Stop.
Now think about your feet, and feel your feet in your shoes right now, wiggle your toes, only thinking about your feet, push your heels into the floor and be aware of your feet right now, in this moment. Full Stop.
Now think about your bum and lower back, be aware of your bum sitting on the seat right now, and also how your lower back is supported by the back of your chair, sit up a little as you focus on your bum in the chair and your lower back. Full Stop.
Close your eyes or if you prefer just focus on something in front of you, like a pen or your mouse. Take a breath, breath in deep and exhale, focus on the movement of breathing in and breathing out, do it slowly, notice as you do this that the ‘texture’ of inhaling in is rougher than the ‘texture’ of exhaling, which is smoother, softer. Do it again and notice the difference, right now. Full Stop.
Still with your breathing and concentrating only on the breath, count breaths in and out three times, each time stay focused only on the breathing, avoid letting your mind wander, just on the breath. Full Stop.
Again with the breathing for a count of six breaths, if your mind wanders do not worry it is quite natural, just bring your thoughts back gently to the breath. Notice the texture, inhale and exhale. Breaths evenly, stay present. Just six please. Full Stop.
Now if you are comfortable repeat the last step. Full Stop.
As your mind is focusing only on the present moment and the breath, repeat the process for a count of ten breaths. Remind your mind to listen to the breath, if you wander come back to the inhale and exhale. Just on the breath. Full Stop.
How did you get on? How many breaths did you get to before your mind wandered away? It doesn’t matter, because when you make another attempt, you will get to a higher number, and with practice you will be able to focus your breathing for longer, maybe a minute or two, some people longer.
If you felt sleepy that is just fine too, you know that sensation when you are just dropping off to sleep or just coming out of sleep? Not quite awake, not quite asleep either, but conscious of what is going on? That is the mindfulness place. You just experienced it. Brilliant isn’t it?
Isn’t that a lovely feeling? Just being present with yourself. Fully aware of being in the moment. This very moment. Non-judgmental. Knowing that you are well. Everything at this moment is good. Nothing can hurt you. You are completely present. Focussed on only now.
Now keep this blog, and come back whenever you want, as for today you have done something just for you, special, present and good for you. Have a wonderful day.
If you would like to learn more about Mindfulness and stress reduction using Mindfulness then email me
Simon@serialtrainer7.com or call 07979 537824
