Mindful Moments

Meditation isn’t always about sitting upright on a cushion with a tall straight back, focusing on the breath. Sometimes, living life in a more mindful way is about embracing micro-moments when we purposely pause and notice what’s right in front of us. It’s about the journey, not the destination, so consider these small steps you can take on the path to a more mindful mindset.

Start the day by setting an intention; an opportunity to reflect on how you want to show up throughout the day.

Keep a gratitude journal. Think of it as an invitation to focus on the positive; to identify, make note of, and appreciate the people, places, and experiences that bring joy and happiness into your life.

Tap into your senses. If you’re walking to your car, become aware of each step as you take it. Feel the ground beneath you. Notice your surroundings. Listen for any birdsong. If you’re eating a meal, enjoy it. Smell the aromas. Chew slowly. Taste each bite.   

In a hyper-connected world where tech is so ingrained in our personal and professional lives, it’s equally important to learn when to disconnect from it so we can relax and recharge. Pausing throughout the day for a few mindful moments can help us become less distracted and more focused while enhancing our overall individual and professional well-being.

Not sure where to begin? Consider these tips to help you live and work in a more mindful way:

Schedule brief bursts of distraction-free time. Turn off the laptop, phone, and other electronic devices. Stand up. Move around.

Give the person you’re speaking with your full attention. Stop typing. Put down the device. Make eye contact. Listen. Pause before speaking.

Connect with your natural surroundings. Look out your window at some green space. Or step outside at lunch, slowly meandering around your garden, nearby woods, or local park.

Focus on the breath. Take three slow deep breaths in. Lengthen each exhale. Pause, and notice how you feel, before returning to your natural breath.

Cultivating the mind is like cultivating a garden; it takes time, patience, and care. One way you can sow the seeds of mindfulness is by reconnecting with your natural surroundings, slowing down, resting your attention on the green space, and experiencing nature’s nurturing presence.

Select one plant or flower to focus on. Spot the stem. Notice how it supports the plant or flower. Slowly count to yourself the number of leaves or petals that you see.

Observe their shape. Are they short or long? Round or oval? How else might you describe what you see? Study their color. Is it bright or muted? Is it one color or many? Discern any subtle variations in their hue.

Can you detect any smells or fragrances?

What does the soil feel like? Does it need watering? If so, find a watering can and fill it with water. Listen to the sound of the water as it cascades down the sides of the container. Observe how the soil soaks up the water, drinking it in.