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Mindful or Mind Full? Techniques for Staying in the Present Moment

Mindful or Mind Full? Techniques for Staying in the Present Moment

We often come across articles or passages in books that remind us that peace and tranquility is to be found by being “present”by being mindful and staying in the momentbut rarely are we given techniques about how exactly to do that. Let’s explore a few different methods of doing so.

Breathwork

One great way of staying in the present moment is to focus on your breath. When all of your attention is centered on your breathing, it’s less likely that your mind will wander off into worry-land.

There are a few different ways to focus on your breathing, but we’re going to delve into the ones that combine both physical and mental awareness, as it’s the best way for novices to get into the habit.

1. Diaphragmatic breathing. Known as dirga pranayama in yogic circles, this is a 3-part breathing technique that draws breath deep into your lungs and creates a tranquil state of being. The best way to do this is to place one hand on your belly, and one hand on your upper chest. When you inhale, do so by drawing air into your belly, allowing it to rise out against the hand you’ve placed upon it. As you continue to draw breath, pull it into your diaphragm and let it expand, and finally inhale deep into your chest, letting your upper ribs float into the hand you have placed on them. When you exhale, you’ll reverse the process: release breathe from your chest first, then the diaphragm, and then your belly.

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This practice is a great one for focusing on your breath, since your attention is wholly involved in the movement of air through your body: there’s no room for errant thoughts to slide in.

 

2. Alternate nostril breathing. Known as nadi sodhana or anuloma viloma, this is another pranayama technique that works wonders for grounding and calming you, and for alleviating stress or anxiety. The best part about this one is that it’s a very quick mindfulness technique that you can do just about anywhere: a couple of minutes are all that’s needed to put it into practice, so if you disappear into the restroom at work or close your office door for a quick breather (literally), no-one’s going to miss you.

To do alternate breathing, block off your right nostril and take a slow, deep breath in through your left nostril to the count of 4. Plug your nose and hold your breath to the count of 16, and then exhale solely through your right nostril to the count of 8. Then reverse: inhale with your right nostril to the count of 4, hold breath for 16, exhale with the left nostril to the count of 8. This may sound ridiculously simple, but once again, all of your attention is focused on the one thing you’re currently doing: you’re being present, and mindful.

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5 Senses Awareness

If you find that your mind is very restless and is causing you a fair bit of grief, take a moment to just be still, and to focus on what you can be aware of with each of your senses. Find a quiet place where you can sit in stillness for a few minutes, close your eyes, and take a couple of deep, calming breaths.

Touch: Focus on the things that you can feel physically at the moment. Keep your eyes closed. What is the texture of the floor like beneath your feet? Is there a breeze against your skin? If your hands are on your lap, what does the fabric of your clothing feel like? Are your hands on a cool, smooth tabletop, or on the leathery arms of an old chair? Immerse yourself in physical sensation and really be aware of what everything feels like.

Scent: Can you smell anything right now? With your eyes still closed, bring your awareness to any scents that may be lingering in the air. If you’re at the office, can you smell coffee from the lunchroom or a co-worker’s desk? Did someone microwave popcorn today? What about your own perfume or cologne? Can you smell the shampoo in your hair? If you’re at home or outside, try to pinpoint a few scents that you can recognise.

Hearing: Take a moment to really listen to the world around you. Most of us acclimatize to our living conditions so much that we tune out most of what we hear over the course of the day, so keep your eyes closed and listendon’t just hear. Can you tune into the bubbles fizzing in your drink? The ticking of a clock in another room? Maybe you can hear your pet snoring, or the subtle shifting noises that your house makes over the course of the day. Do you hear traffic? Raindrops? Birds?

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Taste: This one can be a bit more difficult if you haven’t eaten anything recently, so if you don’t have any lingering crumbs around your mouth, it can help to take a sip of your drink or a bite of a snack to aid this one along. When you take a bite or sip of something, give the food your entire attention: notice the textures, the different flavours. Pay attention to the movement your tongue and throat make as you eat, and see if you can focus on the item you’ve swallowed as it makes its way down to your stomach.

Sight: Yes, this one requires you to open your eyes. It’s best to do it last, so you’re already in a relaxed state after focusing on the previous senses. Let your eyes rest on an item near you, and really look at it, even if it’s something that’s in your peripheral vision every day. Is it a plant that you can look at and analyze in detail? Or a favourite teacup? Are there scratches on the cup that you’d never noticed before? What’s written on the bottom, if anything? Take the time to see something in its entirety instead of just observing it without thought.

A Grounding Item

Some people find that the best way for them to return to the present moment is by carrying a “grounding” item with them. This is something that can be kept in a pocket or worn as jewellery, so when anxieties rise or the outside world gets a bit too harried and distracting, touching and focusing on that item brings them back to the present moment.

This item can be anything at all, as long as it has meaning to you. It could be a stone or crystal that’s kept in your pocket, a mala bracelet, pendant, rosary/prayer beads, or even a ring that’s worn dailyif it’s something that can bring you peace and help to center/ground you when you’re flailing emotionally, it’s perfect.

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To ground yourself with your item, just take a couple of minutes to sit with it and be wholly absorbed in the experience of touching it. If it’s a stone, feel the cool smoothness of it in your hands, and allow yourself to draw strength from it: that stone is likely a million years old. If it’s a crystal that hums with energy, allow it to hum in your hands and imagine yourself filled with light the same colour of the item you’re holding. If you’re using prayer beads, run them through your fingers and draw comfort from their solidity. Let the outside world slip away as you focus your entire being on what you’re holding in your hands, and how it makes you feel.

Staying in the present moment takes practice, but a few minutes each day are all that’s needed to establish your mindfulness practice. Before long, you’ll notice that you’re much more aware and appreciative of things around you, as well as experiences you have and tastes/textures you enjoy. Anxieties about the past or future slip away when you find peace in the now.

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Catherine Winter

Catherine is a wordsmith covering lifestyle tips on Lifehack.

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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