begun a practice yourself. Maybe you practice yoga and hear your instructor engage your
senses, focus on your breathing and talk about grounding or centering. Maybe you have
seen an article about the benefits of mindfulness in an unlikely place, like Forbes or
Business Weekly. Maybe you want to dip your toes in the water but don’t know where to
start. This article is for all of you!
We can all benefit from a little mindfulness: slowing down, practicing “being” over
“doing”, and being more present/awake/aware of our lives and ourselves. Whether you
are struggling with anxiety, depression, stress, chronic pain, or just a busy schedule,
mindfulness has been proven to help!
Mindfulness is simply being present to our thoughts, our bodies, our surroundings,
intentionally, without labeling them as good or bad. You can practice it by being more
present on a walk and engaging your senses, taking a yoga class, going for a run,
mindfully eating a meal, or sitting meditation.
Today I will share a short sitting meditation for you to practice at home or in any quiet,
Find a place to sit comfortably (a chair, a cushion on the floor). If in a chair, ground your
feet on the floor and rest your hands on your knees. Sit up straight and comfortably.
If comfortable, close your eyes. Begin to notice the sounds around you, the noises we
typically tune out. Notice how your body feels. Any tensions? Stress? Pain? Notice those
areas as you take a few deeper than normal breaths.
Continue to focus on your breath now. Notice how the air feels flowing slowly through
your nostrils. Notice your belly expanding, your lungs filling with breath, and then pause
at the top of your breath. Now, slowly exhale, releasing air, stress and negativity.
Continue focusing on your breath.
Your mind will begin to wander. That’s natural! However, do not judge yourself for this.
Gently bring your attention back to your breath, allowing those thoughts to drift away.
Your breath is an anchor, anchoring you to the present moment, while the past and future
thoughts float away.
When you are ready, slowly open your eyes and gradually reacquaint yourself with the
room. Maybe sit still and savor this silence for a few more moments.
You can practice this for 5 minutes as you are learning and gradually increase your time.
Neuroplasticity now shows that meditation can change our brain over time, making us
less reactive, calmer, focused people! So try making a practice of this. You can also use
these breathing skills throughout your busy day for a mindful minute.
We want to welcome Drew to the practice and celebrate his inaugural blog post!
To book an individual session or if you are interested in the groups or mindfulness workshops Drew will be leading, please visit the intern page, give us a call or shoot us an email to get added to the schedule!