With Fall upon us, Winter close ahead, it may be a nice time to recalibrate and not let the chaos, controlled or not, take over. I thought I would switch it up and have you focus on YOU, not process, what you should be doing for your business or others, rather for you! It is amazing how each breath taken is rarely, if at all, noticed. I promise, when you stop and simply appreciate the act of breathing in the moment, your day will get that much better. Some days when I do this, my eyes fill up with tears or I literally feel my soul fill up.
The days I have not taken the time to really pay attention, I have lost the opportunity to benefit from the day’s sweetest gifts. It does happen, especially in the middle of a pandemic, the more mindful and aware we are, the less likely we will miss it.
A great song I found fitting for this month’s article is Eddie Vedder, “Just Breath”. Take a listen if you have time!
Refresher For Your Mindful Practice
Start your day with 3-5 minutes (or more!). In each day and each moment you will discover your own awareness, focus and mindfulness. Remember to be patient with yourself and enjoyed the journey of learning. It is ok to do 3 minutes one day and 10 another—just allow yourself the time.
Things to Remember When Planning:
- A particular area in your home or somewhere you feel comfortable. This can be inside or outside.
- Yoga mat or chair of choice
- Comfy clothes
- Timer/Cell phone on silent
- Pick a time, preferably in the morning, and commit to getting up.
- Keep in mind, if plans change, go with the flow. Don’t stress the change or get caught up in your routine. If it does not work in the morning, think of moments or times throughout the day where you can fit in that 3-5 minutes.
What do you do?
- Sit on the yoga mat with your legs crossed and back straight.
- Sit in a chair straight back and feet on the ground.
- Stand with your legs apart, in a natural stance, and hands facing outward.
- Lie on the mat with hands gently by your side.
- Set a timer and hit start!
- Relax your eyes and shoulders.
- Rest your tongue against the roof of your mouth.
- Start to breathe in and out. Not heavy breathing, but rather your normal breaths.
- When distracted by external noises or your own mind acknowledge and bring your focus back to your breathing. Focus on one thing: the breathing.
- It is the art of controlling the mind. There are 3 phases: past, present and future. The mind is racing to examine what was and what should be. Allow yourself to enjoy the exact moment you are in.
- Either your eyes will be closed or you will have a soft gaze.
- Your breathing will be natural.
I encourage you to give any or all of these three breathing approaches a chance. At the very least, a few moments in the day will surely cause you to look at each breath and the act of breathing slightly different. It will make you almost freeze in that moment.
3 Different Focuses of Breath
- Your Nose: As you breathe, inhale and exhale using only your nose. You can concentrate and focus on that simple breath. You will start to notice the air is cooler upon inhale and warmed upon exhale as it cycles through your body and then leaves through your breath.
- Your Belly Rising: This is most common when lying down to meditate. As you lay, you can place your hands on your belly and simply take notice of your belly going up and down with each breath. Again, focus on the two actions, your belly rising and falling.
- Chest Being Open: When sitting on the ground or a chair, this is more pronounced posture. As you get into your stance, you will feel your chest open and spread across your shoulders rising and falling. It will at times feel as though you are much more open to the moment and your heart is that much more exposed.
Have a great November, a month of gratitude and don’t we all need that more now than ever! Stay well!
Please reach out to Meghan Steinberg, HR Consultant, Founder of SteinbergHR, to discuss how you can incorporate mindfulness practices in your workplace at Meghan@steinberghr.com.
