Episode 73: B3 Breaks: A 5-Minute Mindfulness Practice
Understanding the practice of mindfulness has never been more important. Take a five-minute B3 Break today to learn what it is and participate in a two-minute mindfulness practice and meditation with Amy Vetter so you can create the energy you desire to put out into the world around you. As we go outside, focus on every little thing around you and the flow of your breathing, allowing yourself to slow down and embrace a positive mindset.
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B3 Breaks: A 5-Minute Mindfulness Practice
This series is all about getting honest with ourselves and noticing the things that we carry with us. We each have our own life experiences to go from and sometimes it's hard to understand what it's like to be someone else truly. What we can do to create change is to start with us. If each of us took one action each day in our own lives, we can collectively change the world around us, but what does it take? It takes work. It takes practice. We have to be honest with ourselves as we get there. To do that, we have these B3 Breaks in order to pause and assess our thoughts before we speak to take an honest look at our interactions in our day and the energy that we may be creating around us.
We ask other people questions and learn their stories and experiences. We create positive energy with the people around us and find peaceful ways to show our support to our friends, family and acquaintances. We observe all of this without judgment. We are present with the people we are with and we show up in love. What can we do? We start with the little things. This series is all about short practices that you can put into your day. Practice this each day just for 2, 5, 10 minutes, whatever it takes so that you can observe your energy and be intentional with the energy you create around it. If you believe you can, you will. Our show begins now.
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What we're going to talk about is mindfulness for our B3 Break. Mindfulness is a practice and sometimes the term gets overused. Especially in the times that we are in now, we often can get away from understanding how we are affecting the world around us, by the words that we say, by the behaviors that we have. It can be just the littlest nuance that can create fear in somebody else. What we want to do is make sure that we're understanding and observing how we affect those around us so that we can create a better environment not only for them but for ourselves.
Mindfulness Practice: It can be just the littlest nuance that can create fear in somebody else.
With mindfulness, we need to practice this because a lot of times, we're so in our head and what's happening internally that it's hard for us to get outside of ourselves and notice what is happening around us. That's why I came outside because one of the best mindfulness practices that you can do is either come outside and sit and listen to nature around you. You can take a walk and notice every step that you're taking and maybe the furthest bird chirping or the furthest leaf rustling. This is a way to start training our brain to observe and understand what is happening around us.
What we're going to do together is short mindfulness meditation. You can decide to sit in your office right at the desk that you're at. If you want to pause and go outside and maybe sit where you can hear nature, you can do that as well. If we can all together sit in a chair, have our feet firmly planted on the earth. If you have a back to that chair, sitting tall and drawing your shoulders to the back of that chair, drawing through the crown of your head and taking your hands to your thighs and maybe close your eyes, we're going to start watching our breath as we inhale and exhale slowly. We're going to follow that breath as we watch that breath come in and out. Visualize it as it comes from outside of your body, in through your nose, down your throat and into your belly and exhaling from your belly through your throat and out your nose.
Repeat those breaths, keeping those breaths slow and steady. As you sit here, maybe start noticing how the air feels on your body, maybe the noises of the office that you're in. If you're outside, can you hear the birds chirping? Can you hear the furthest lawnmower or someone talking in their yard? Use that sense of hearing and take it as far as you can go outside of your body. As you keep that breath steady, maybe noticing if any of those noises or distractions create agitation in your body. If they do, observe that, breathe it in and let it go.
Mindfulness Practice: One of the best mindfulness practices that you can do is either to come outside and listen to nature around you, or take a walk and notice every step you're taking.
Coming back into your awareness, back into the room around you if you're outside, back into the awareness of where you're sitting. Maybe slowly open your eyes and gaze around you and come back into the present moment. With this practice, maybe when you feel any agitation or agitation with the people around you, how can you slow yourself down so that you create the energy not only that you want to put out into the world, but that has a positive effect on the people around you as well?
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Thank you for taking the time out of your day to read the blog. I hope you will take a moment to pause before entering back into your day to reflect on this episode and note 1 to 2 actions you are inspired to do from this conversation that you could incorporate into your life. For daily inspiration, follow me on Instagram, Twitter, Facebook and LinkedIn @AmyVetterCPA. I hope that you will choose to like this and subscribe to this show on iTunes, Spotify and more so that you can join us for more inspiration on our next episode.
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