Simple Mindful Strategies
Follow these easy guidelines to help increase your sense of awareness in the everyday
Even if it’s just for a few minutes. It can be as simple as just focusing your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.
The ultimate benefit of meditation is liberation of the mind from attachment to things it cannot control, such as external circumstances or strong internal emotions. Contemporary studies show that consistent meditation practice yields long term benefits on the brain and on the immune system.
Take 10 seconds to tune into each of your body senses:
- Hearing – what can you hear in the far distance, middle distance and your immediate surroundings?
- Smell – what aromas, scents and smells can you become aware of?
- Taste – what tastes can you become aware of in your mouth?
- Touch – become aware of the sensations of your clothes on your skin, the soles of your feet in your shoes, if you are seated then become aware of the support and comfort of your chair.
Pay attention to people, especially your loved ones
Start learning how to tune into your intuition and body talk:
First of all, in a relaxed state, scan your body. In this way you can start to become familiar with your ‘neutral’ state. Practise this.
When positive things occur in your life, pause … and notice how it feels. When you think of the good thing that has happened, where do you feel it in your body? You will feel different to your neutral state.
When negative things occur in your life, pause … and notice how it feels. When you think of the unpleasant thing that has happened, where do you feel it in your body? You will feel different to your neutral state.
With practise, you will find that your body can act as your own “barometer”. When you have decisions to make and a choice of possible solutions or actions to take, you can tune in to your body and get a feel for which one would be best.
In times of stress, breathe in through your nose to the count of 2, pause, breathe out through your mouth to the count of 5, pause, repeat. You will feel instantly less stressed. Continue till you feel more in control and ease.