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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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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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