Mindfulness can be applied to any moment you’re experiencing. Try this simple exercise, focusing on your breath and body to create an awareness and connection with your current moment:
Where are you reading this? Take a minute to notice your surroundings.
Pay attention to your breath. Take a breath in, and then out. Don’t force the breath, let it flow naturally.
Continue breathing in and out and pay attention to the sensation of the breath in the nostrils. Notice how the breath may feel cold on the in-breath and warm on the out-breath.
As you breathe, you could silently say to yourself: ‘I am breathing in, I am breathing out’.
Notice the sounds around you or in the distance. What can you hear?
Notice the room you are in or the place you are. What can you see? What can you smell?
Keep breathing. In and out. You might like to try breathing more slowly now, taking the breath to the bottom of your lungs.
Notice your body. Are your feet flat on the floor? Perhaps you are in bed.
Notice which parts of your body are touching a surface and feel a connection to the floor, the bed or the chair.
Notice if you are holding any tension anywhere in the body. Breathe out and try to release some of the tension. Don’t judge the sensations, simply notice them.
Listen to the sound of your breath, like waves as they move across the shore.
In and out.
Bring awareness to your legs, hips and back. Your shoulders and neck, your arms and hands, your face. Release any muscles that feel tight.
Keep breathing, in and out.
If your mind starts to wander, repeat to yourself ‘I am breathing in, I am breathing out’. Don’t try to stop thoughts, simply notice and allow them.
As you continue with the rest of your day, simply remember your breath to bring you back to your awareness of the present moment.
Read more about our approach to mindfulness here.
Love Lizzie and Gemma xx