Too often we fumble through our days at the mercy of demands - our schedules, our relationships, our work, or our chaotic thought-filled minds. It's so easy to get sucked into the fast pace of daily life that most people forget what it's like to notice their breath.
Improve your focus by practicing these mindfulness meditation techniques:
Before jumping into your task list, take three to five minutes to count your breaths. As little as 3-5 minutes can make a big difference in your day.
- Focus on the breath
- Sit comfortably
- Close your eyes
- Now take natural, even, rhythmic breaths
- Once you get up to the count of 10, start over at 1
Allow yourself to melt into the present by focusing on sensations and sounds
- Turn your attention to the sensation of your body on the ground
- Focus your attention to the pressure of your feet on the floor
- Bring your awareness to your hands as they rest on your legs
- Scan your body from head to toe
- Then, turn your attention outward to all the sounds you can hear
Change it up with a visualization-based meditation
- Visualize something - this can be as simple as imaging yourself sitting by water
- Notice how beautiful the clear blue water is as it flows right to left
- Imagine the sound of the water
- When you notice a thought, visualize it as a leaf flowing away on the water
Hit the pause button at work, reconnect to your breath and feel the deep peace that is always accessible when coming into contact with the present moment.