A 7-minute mindfulness practice can be a quick and effective way to shift out of "doing mode" and into a more present and relaxed state. Here’s a simple routine you can follow.
1. Find a Comfortable Position (1 minute)
Sit or Lie Down: Find a quiet place where you won't be disturbed. Sit in a comfortable chair with your feet flat on the floor or lie down if you prefer.
Relax Your Body: Close your eyes and take a few deep breaths, letting your body relax with each exhale.
2. Focus on Your Breath (2 minutes)
Breathe Naturally: Begin to focus on your breath without trying to change it. Notice the sensation of the breath entering and leaving your nostrils, or the rise and fall of your chest or abdomen.
Anchor Attention: If your mind starts to wander, gently bring your attention back to your breath. Use your breath as an anchor to keep you present.
3. Body Scan (2 minutes)
Scan Your Body: Starting from the top of your head, slowly move your attention down through your body. Notice any areas of tension or discomfort, and consciously relax those areas as you go.
Acknowledge Sensations: Simply observe any sensations without judgment. Acknowledge them and then let them go, moving your attention further down your body until you reach your toes.
4. Practice Gratitude (1 minute)
Reflect on Positives: Take a moment to think about something you are grateful for. It can be something small or significant. Feel the gratitude in your heart.
Express Gratitude: You can silently say to yourself, "I am grateful for..." and fill in the blank. Allow yourself to fully experience the positive emotions that come with gratitude.
5. Set an Intention (1 minute)
Choose Your Intention: Think about how you want to approach the rest of your day. Set a positive intention or affirmation, such as "I will stay present" or "I will approach my tasks with calmness and clarity."
Visualize Your Intention: Visualize yourself carrying out this intention, feeling the associated emotions and mindset.
Conclusion
Gently Return: Slowly bring your attention back to your surroundings. Wiggle your fingers and toes, and when you’re ready, open your eyes. Take a moment to notice how you feel.
This practice helps to break the cycle of constant doing, bringing you back to the present moment and allowing you to approach your tasks with a calmer, more focused mind.
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