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.  

As featured on ReWyld.Earth

Looking to take the next step, moving beyond brief bursts of mindful walking toward a longer and more immersive experience in nature? Then you may want to explore forest bathing, also referred to as shinrin-yoku.

The term forest bathing was first used in 1982 to describe a Japanese public health measure to help individuals improve their physical and mental well-being by spending quality time in the forest. However, its roots stem back to much older traditions, such as Shintoism and Buddhism, that honor and value the human-nature connection.

Forest bathing is different from hiking or other forms of outdoor exercise. It’s an opportunity to soak up and intentionally connect with the living world, using all your senses. All that’s required is time and access to greenspace, particularly a forest or other wooded environment.

It’s helpful to think of forest bathing as a journey rather than a destination. It’s not about how much ground you cover nor some pre-determined route you need to complete. Rather, it’s about slowing down and being mindfully present in nature.

You can go forest bathing with an experienced guide. However, if you don’t have access to one, or are curious to try it on your own, following are some tips to help you foster contemplative time meandering among the trees:

Dress for the weather and terrain. Bring a backpack with any gear that will help you feel comfortable and be safe.

Turn off the tech. Wander slowly and quietly.

Be curious, using all your senses to take in your natural surroundings. For example, listen for birdsong or the trickle of nearby water. Notice any movement, such as the wind rustling nearby branches. Observe the shapes, sizes, and colors of various plants. Feel the texture of tree bark. Note any earthy smells. Drink in the fresh clean air.

Pick a sit spot; a peaceful place where you can pause during the walk to more closely observe your environment.

Once you’ve completed your time outside, take a moment to reflect on the experience.