Mindfulness is a big part of spiritual leadership. It gives us an opportunity to check in with our emotional selves, get to the bottom of anxiety, and check up on our overall well-being. During a busy day, when you may not have time for a complete meditation session, how do you practice quality mindfulness throughout? At Technalink, we encourage minute mindfulness, or short check-ins we can take through the day to bring ourselves back to the present. These are particularly important during busy and stressful days, and they can be done at any time and from anywhere.
The OM Factor, now available via audiobook, goes in depth about how important mindfulness really is for compassionate leaders and women in business in the world today. 4 ways that you can practice minute mindfulness at any time are:
1. Yawn and stretch – Sometimes a physical cue is just the thing you need to break yourself out of your environment and back into your body. Doing a simple yawn and stretch exercise encourages you to zero your attention in on your body, an act of mindfulness that is immediate, authentic, and effective. While stretching, zero in your focus on the feelings in your arms, legs, neck, and back, and simply observe the sensations you feel.
2. Mindful eating – During a lunch or snack break you’re given another excellent opportunity for mindfulness. For 60 seconds, slow down your chewing and observe all of the sensation you’re feeling in that moment. Notice the textures, the tastes, and the smells, then branch out and make note of the sounds you hear and the things you see around you.
3. Box breathing – Box breathing is not just an excellent mindfulness exercise, it’s also a highly effective tool when you’re feeling stressed or anxious. Breathe in for four seconds, hold the breath for four seconds, breathe out for 4 seconds, and then wait four seconds before taking another breath. Focus on the breath and how the exercise is making you feel.
4. Wash your hands – Hand washing doesn’t just keep us physically healthy, it can work on our mental health through mindfulness as well. Taking a short break to wash your hands gives you a physical focus for your mindfulness session. While washing, take note of the temperature of the water, the sound of it rushing down the drain, the scent of the soap you’re using, and the sensation of rubbing your hands together.
You don’t need more than a minute to keep in touch with yourself. One minute mindfulness practices give you short but effective reminders throughout the day to check in.
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