I was recently asked by BHAMnow, a local news source, what tips I could offer to help our community cultivate mindfulness. Here’s what I wrote:
Our post-pandemic world is picking up pace and many of us are finding ourselves physically, emotionally, and mentally stretched, and short on time. Good news is that it doesn’t take much time to begin to move through the world more consciously, in turn experiencing more ease in our life.
First thing when you wake up each morning, before you do anything - especially before you pick up your phone! - take 3 slow, deep belly breaths and do a full body scan, mindfully connecting with every part of you. Start at the top of your head and move down towards your feet. As you move to sitting up on the side of your bed, continue deep, conscious breaths, and allow your feet to rest on the ground. Notice if you are holding tension anywhere in your body - neck, shoulders, back, jaw - offer it release with a deep conscious breath. You can do this with your eyes closed or gently open.
Every time you get in your car, pause for 30 seconds and notice. Close your eyes and take a deep breath in, traveling through our senses:
Touch: Connect with the sensation of touch as your body rests inside the car. Feel the seat holding your form. What else can you sense - Is your air vent blowing against your skin? Can you feel the warmth of the sun?
Scent: What are you able to smell?
Sound: With the next breath, notice any sounds you can hear inside the car. Then move your awareness to include sounds outside of the car.
Taste: Take your tongue and swipe it across your front teeth - what can you taste?
Sight: And lastly, slowly open your eyes and take in the world around you. Start within the vehicle and then notice what’s outside of your vehicle.
Notice how this short and simple practice shifts your experience of the drive.
Take a moment before consuming your meals to take it in through your senses. Begin by deepening your breath, allowing the belly to softly expand on the inhale. This activates the part of our nervous system in charge of digesting our food preparing our body to receive the food.
Sight: Before starting, pause to take in what your food looks like. Fresh fruits and vegetables will always be more vibrant in color than processed foods. Notice the colors and textures of your food.
Smell: What does it smell like?
Taste: Take a bite. Chew slowly allowing your brain to process what your food tastes like.
Touch: Feel the different textures of the food you are eating. Is your food hot? Cold? Juicy? Dry?
Sound: Some foods offer crisp sounds as we bite into them. Notice what you hear as you eat.
Give these 3 practices a try! By spending just a few minutes each day mindfully, you can begin to experience more presence and peace in your life. Notice how these practices, this awareness, begin to bleed into the rest of your day. Please reach out to Pennie if you would like to learn more ways in which to cultivate balance in your life, finding real enjoyment.