|Too Busy to Meditate? |
Try the 2-Minute Mindful Moment Break
The Good News
There are countless ways of adding Mindful Moment de-stressing breaks to your day. Here is one 3-step method to get you started.
Step 1 - Preparation:
Step 2 - Come to Your Senses:
As you continue to breathe slowly and comfortably with eyes closed, bring attention to your hearing. Simply "tune in" and notice. The first few times you do this, you will likely be surprised at how much more you hear when you bring awareness to the sounds around you. Attend to the sounds for about 10-seconds.
After attending to the sounds, shift your attention to your breath. Notice what aromas or scents you perceive. If there doesn't seem to be any identifiable scents, simply notice how the breath feels in your nasal passage as you breath in and out. Attend to your sense of smell for about 10-seconds.
Next, shift attention to your sense of taste. Notice what sensations are present in your mouth. Feel your tongue without moving it. Stay present with whatever sensations you notice in your mouth for about 10-seconds.
Now, allow your attention to move to your sense of touch. What temperature sense can you notice on the skin surface of your hands. Move awareness to your face. What sensations are present on the skin surface of your face? Move awareness to your neck and chest. Can you feel clothing touching your neck or chest? Just notice for about 10-seconds.
Open your eyes gently. Breathe in and out gently and allow your eyes to notice objects and their colors. Allow your attention to center on the shape, texture and color of whatever you see in front of you. Allow a soft, open gaze for about 10-seconds.
Step 3 - Return Attention to Your Daily Activities:
Congratulate yourself! You just completed a mindful meditation session using the Mindful Moment method.
Notice how you feel. Notice what's different. You'll likely feel far more relaxed, but alert.
You're now ready to return to your daily activities refreshed, renewed, and more creative.
For more Mindful Moment de-stressing techniques, email us at Stress Solutions, LLC, address CarterMethod@gmail.com. Your brain, body, and mind will thank you!
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With light and love,
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