I’m constantly on the lookout for new and innovative mindfulness practices that can benefit life. I understand a lot of us always find that we’re too busy and we’re always in a rush. It’s also easy to miss a meditation practice. It all comes from breathing.
It’s all about creating that habit and environment for which we, as individuals, can thrive in. However, with so much going on in our lives, it’s so easy to lose focus with what we’re doing.
Our minds can slip onto a thought process that’s not relevant to what we’re doing. It can travel off to faraway places and inconsistent concepts which harms how we are in the present.
In fact, the actual practice of meditation is about training our focus to return to said present moment. For some of us, this lapse in focus can occur countless times a day.
To help regain your focus when this happens, here’s a quick five-minute meditation you can follow to bring yourself back to where it matters most.
The Practice
Start by finding a comfortable and calm location.
It doesn’t matter whether you’re at home, at work, commuting or out and about.
You can sit in a chair, on a cushion or whatever, just as long as you’re upright and comfortable.
If you like, you could close your eyes.
If not, gaze at a fixed point on the floor.
Just breathe
Don’t control your breath or force it to go a certain speed, just breathe.
Notice the physical sensation of breathing.
Notice how the air feels cool on the inhale and warmer on the exhale.
You might notice how your body is expanding, like your chest and your diaphragm.
With each breath, think the words ‘inhale’ and ‘exhale’.
Almost straight away, you’ll feel your attention being pulled to other thoughts.
With each pull, bring your attention back to your breathing.
You could even be reading these words and solely focusing on the while you practice.
Read each word slowly and take in the meaning of every character.
You might hear sounds or see things moving around you.
That’s okay.
Don’t be harsh or strict with yourself.
Accept that things are happening around you, it’s inevitable.
Don’t try and force a calm mind, if your mind is busy; it’s busy, that’s okay.
You’re not trying to change your mind; you’re trying to become aware of what it’s doing.
When you’re ready, take one big deep breath in through your nose.
Fill your lungs up with as much air as possible.
Hold for two seconds.
Breath out through the mouth as slowly as you can.
If your eyes were closed, you can open them whenever you feel ready to.
Say to yourself ‘I’m going to be the best I can be today.’
Go and do it.
