We live in a world that operates at breakneck speed. Everything around us feels like it requires immediate action. It’s no wonder that overwhelm and burnout are the hot topics of today’s society and people are on the lookout more and more for practices that balance the scales in the direction of a slower and more gentle way of living. One such practice is the art of ‘Mindfulness’.
Emma Halley is a Spiritual Wellness Coach, Meditation Teacher and Mindfulness expert, working as The Crystal Moon Mentor. Here she offers three super simple three minute mindfulness practices that you can use today to start experiencing the benefits of a more gentle and present life.
In the simplest terms, mindfulness is the act of presence. It is the art of being exactly where you are, in the exact moment that you are, and taking in with all your senses the entire experience as it happens, big or small. It is about giving your mind and body a minute to catch up with itself instead of always existing in the worrisome future or the troublesome past. In time, mindfulness teaches us to live life to the fullest and enjoy every moment. We begin to find joy and pleasure in the smallest things and experience peace even when the world around us is anything but peaceful.
#1 – The Morning Brew – By far my favourite way to slip into a state of mindfulness is when I make my morning tea. It doesn’t have to be tea if you’re more of a coffee fan, but since many of us already have this morning ritual, it is the perfect time to take advantage of a mindful moment.
The key here is to use all five sense and take in everything. Listen to the kettle boiling, to the water bubbling, to the click of the switch as it finishes its task. Watch the playful plumes of steam as they rise and notice its warmth against your skin as you lean in closer to lift the pot. Use you favourite mug or cup and notice why it is your favourite. Does it sit perfectly in your hand? Does the design make you smile? Does it hold the perfect amount of your favourite morning cuppa or does it just taste better from this particular vessel? Enjoy the idea of your mug being a vessel. Smile. Listen to the pleasant clinking of the spoon as you stir, breathe in deeply and enjoy the smell as it rises. When you take your first sips notice the sensation of drinking; the taste, the heat, the smoothness of the liquid as it passes your lips and warms you on its way down to your belly.
Each and every morning, remind yourself to take this time, that nothing else matters while you make your morning brew.
#2 – The 5, 4, 3, 2, 1 Technique – This one is particularly useful if you suffer from anxiety and while it can be done anytime and anyplace, it is especially good to use when you begin to feel overwhelmed, anxious, or fearful. It’s a tried and tested technique used my many professionals and recommended by none other than Jay Shetty. Whenever you feel the need to ground yourself, or bring yourself into a calmer moment, begin by remembering 5, 4, 3, 2, 1.
Notice five things you can see. The window, the door, the colour of the wall. Maybe a person or people in the room. The things they are wearing, or objects around you like the tv, the table, the chair. Notice any five things you can see with your eyes. Call them out in your mind and list them.
Notice four things you can feel. Using the sensation of touch, find four things you can feel like the ground beneath your feet, the coolness or warmth of the air in the room on your skin, the feel of the fabric of your clothes against your arms. Perhaps you are holding something like a glass or your purse or wallet. Feel the material, is it smooth or textured? Cool or warm? Find four things you can feel with skin.
Notice three things you can hear. Is there music or background noise? Can you hear people talking? Notice the sounds of the birds if you are outside, or the traffic. Notice the noise of a radio or music, or the tv if there is one. Tune into the sound of three present things and call them out in your mind. Notice two things you can smell. Are you wearing perfume or cologne? Is anyone around you wearing either? Is there food being prepared nearby that you can smell? Does the room have a fragrance?
And finally, one thing you can taste. Perhaps your morning coffee, or fresh mint from your toothpaste. Perhaps you can still taste the lingering flavour of your breakfast or lunch, or the taste of the sweet you just nabbed for a quick boost of sugar.
Five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste.
#3 – Victorious Breath or Breath of the Ocean (Ujjayi Breathing) – Ujjayi Breathing is a otherwise known as ‘Victorious Breath’ or ‘Breath of the Ocean’. It is form of yogic breathing or breath control that a creates a sound that is reminiscent of gentle waves washing up on the shore. It is a conscious technique and one that requires you to bring your attention to the sensation of the breath, the method involved, and the sound you are making, so it lends itself perfectly to the art of mindfulness as it brings you into the present moment with your breath.
The simplest way to explain the technique is to imagine yourself trying to mist or fog up a mirror. Open mouthed, and audibly breathing a heavy breath towards the glass so that it mists, then inhaling in the same manner as if trying to draw back the mist from the glass. Now trying that same technique again but with you mouth closed, imagine still trying to fog up the mirror.
Once you have the technique down, you can start to focus on other parts of the breath, such as making sure you breath from the diaphragm and really allowing yourself to lean into the sensation of your chest rising and falling with each breath. Try to elongate each inhale and exhale equally, slowing your breathing down and focusing on the sound you are making (doesn’t it remind you of the ocean?).
