Learning To Be In The Moment
Imagine thinking clearly, and feeling relaxed at will. Could
you get more done? Enjoy life more? Would you like to know
how to do that right now? Start by learning how to put
yourself more in the moment with a simple mindfulness
exercise.
Basic Mindfulness Exercises
A basic mindfulness exercise begins with sitting down,
relaxing and breathing deeply. Close your eyes and pay
attention to your breathing, following the breath in and out
a few times. Then move your attention to your body, one part
at a time, noticing any sensations of cold, hot, tight, sore
or anything you can identify. After a few minutes, start
listening to the sounds of the room, without judging,
criticising or thinking about them. Just listen for a
minute.
Open your eyes and look around as if seeing for the first
time. Rest your eyes on any object for half a minute.
Examine it without talking about it in your mind. Repeat
this with another object, and then another, while still
maintaining an awareness of your body and breath. Continue
this state of mindfulness until you're ready to get up.
When sensing your body, your breath, and your immediate
surroundings, you are more fully "in the moment." A
mindfulness exercise like this puts your mind in a
receptive state while removing mental distractions that
hinder clear thinking. It leaves you ready to work mentally.
Do this before important mental tasks and you'll find you
have more focus and concentration.
Using Mindfulness For Daily Life
When you're in the middle of a task and feel stressed,
stop. Take three deep breaths, then carefully watch yourself
until identify what is bothering you. Find everything you
can. Are you expecting something bad to happen? Is an
argument from this morning still going on just below the
surface of your consciousness? Are you worried about
something? Is some part of your body in pain? Note
everything you find.
Now deal with these thieves-of-concentration one by one.
Make the phone call that's on your mind, take an aspirin if
you need to, and apologise to someone if necessary. Take
things from your mind and put them on a list for tomorrow
(in writing). If all you can do is acknowledge that there's
nothing you can do right now - do that. After doing this
mindfulness exercise, you'll feel less stressed, and you'll
be able to concentrate more effectively on the tasks at
hand. Try it now.
About the Author
Steve Gillman has meditated and studied meditation for over
twenty years. You can visit his website, and subscribe to
The Meditation Newsletter at:
http://www.TheMeditationSite.com/newsletter.html