MINDFULNESS
on the go! Feeling stressed? These simple practices can be done anytime, anywhere
Stress has a way of creeping up during life’s challenging moments, and it goes without saying this has been a year where many of us could use a little more Zen. But even if you’re pressed for time, there are still exercises you can do to decompress.
One approach that has gained more recognition in recent years is mindfulness, which focuses on living in the moment.
“Mindfulness exercises are beneficial because they pull the mind into the present moment,” says meditation and mindfulness instructor Luke McLeod. “This is really beneficial because the present moment is a resting place for our persistently thinking and working mind.”
The beauty of mindfulness is that it shuts out nagging thoughts about the past and present, so you’re not stressing about things you should have done or should be doing.
“Imagine that every thought you have is like a little worker in your mind,” McLeod explains. “They’re always trying to solve something that needs to be done or deal with something that has already happened. Acts of mindfulness tell these little workers to take a break and just appreciate what is going on right now.”
So how do we become more mindful? “While I would certainly recommend trying to schedule around 20-30 minutes a day for meditation, there are some ‘mindfulness hacks’ that can be done on the go throughout your day,” McLeod says. Here’s some quick and simple ways to get into the Zen zone …
• Get curious. “On your usual walk,
commute or stroll around the office try to notice four or five things that you haven’t noticed before,” McLeod says.
• Play the gratitude card. “This is a great hack whenever you’re feeling a little anxious or stressed,” says McLeod. “Instantly think of something small you’re grateful for and really try to feel that sense of gratitude in your body.”
• Look at every person as the eighth wonder of the world. “We take each other for granted so much,” McLeod explains. “There’s no human being the same as another. So why not see each other just as that? Another fascinating miracle going about life just as you are.”
• Engage your senses. “With your next meal, really stop and taste what you’re eating,” suggests McLeod. “Notice subtle things you haven’t before, like how the food moves around your mouth.”
• Ask yourself questions. “If you experience a negative situation ask yourself, ‘How would I prefer to feel right now?’ With this level of self-awareness, you can then train yourself to not let situations control you and own your responses.”