It Only Takes Five Minutes: Mindfulness Meditation
We live in a fast-paced world—and understanding mindfulness has never been more important.
Often, we are so in our heads and focusing on what is happening internally that it's hard to notice what is happening around us. We forget how we affect the world with our words and behaviors. We all go through life experiencing it differently, and sometimes it's hard to imagine yourself in someone else's shoes. It's important to understand and observe how we affect those around us to create a better environment not only for them but also for ourselves.
Mindfulness is about getting honest with yourself and noticing what you carry with you.
Change starts from within. If we take one positive action each day in our own lives, collectively, we can change the world around us. It takes work, practice, and dedication. But most importantly, it takes being honest with yourself. To do that, pause and assess your thoughts before you speak to take an honest look at your interactions and the energy you are creating.
Here are some short practices that you can easily add to your day. Practice them for as little as two minutes or whatever it takes to observe the energy you are creating. If you believe you can, you will.
Outdoor mindfulness practice
As you go outside, focus on every little thing around you and the flow of your breathing. Allow yourself to slow down and embrace a positive mindset.
Sit and listen to the nature around you or take a walk and be mindful of every step you take. This begins to train your brain to observe and understand what is happening around you.
Five-minute mindfulness meditation
It can be as quick as five minutes. To start:
Decide where you want to complete your meditation. You can do it right at your desk or outside in the sunshine.
If you are sitting, make sure your feet are firmly planted on the earth. If you have a chair, sit tall and draw your shoulders to the back of the chair.
Close your eyes and draw through the crown of your head. Take your hands to your thighs and track your breath as you slowly inhale and exhale.
Visualize your breath as it comes from outside your body, in through your nose, down your throat, and into your stomach. Slowly exhale from your stomach through your throat and out your nose. Repeat the process while keeping your breath slow and steady.
As you sit, notice how the air feels on your body. Use your sense of hearing to listen to the faintest of noises. What noises can you hear around you? Take it as far as you can go outside your body.
Keep observing your breath. Continue to breathe in and out slowly. If you notice noises or distractions, that's okay. Just observe and let go.
When ready, slowly come back into your surrounding, back into the awareness of where you are sitting. Open your eyes and gaze around you to gradually return to the present moment.
With this practice, when you feel any agitation or agitation with the people around you, you can slow yourself down to create the energy you want to put out into the world. Listen to my podcast episode B3 Breaks (B3 = Business, Balance & Bliss): A Five Minute Mindfulness Practice to follow along with me for a two-minute mindfulness meditation and take a much-needed pause before entering back into your day.