Whatever your day looks like, here’s a meditation that takes just one minute and will help you press pause.
As it takes only a minute you could do it several times a day, either at planned times such as after eating each meal or at unplanned times when you notice that your mind is overly busy or you are feeling stressed.
As you do this meditation you will be amazed – even stunned – at how it increases your awareness of yourself and what is around you. Why does that matter? When we increase our awareness, it increases our chance of making good choices of what we do or how we react in the minutes that follow.
- Feel your breath coming in and out of your nose. Feel your breath as it fills up your chest and lungs, and feel it as you release it.
- Notice what’s happening around you, using your senses. Hear any sounds, notice any smells, and feel the temperature of the air against your skin.
- Observe the emotions and thoughts you have. Just notice them, without judgment, and without any desire to change them.
- Notice how your mind drifts, and bring it back to your breath. Feel your breath coming in and out of your nose. Feel your breath as it fills up your chest and lungs, and notice it as you release it.
Click here for an audio recording of this meditation. And it is actually just 55 seconds long!
This is Mindful Monday on 11 February 2019.
We next meet for an evening of mindfulness in Cheltenham on Monday 25 March 2019, 7.30-9 pm. Our theme is growing in patience. Book your place in advance so that we can prepare the space for the right number of people.