Mindfulness On-the-Go
What comes to mind when you think of mindfulness?
Quiet meditation? Deep breathing? Being alone with your thoughts?
Mindfulness is about being fully aware of your thoughts, feelings and surroundings. It is noticing inner and outer events with a neutral posture of curiosity.
Mindfulness is simply a tool to help you decrease reactivity, step away from “autopilot” and see with clarity. With that calm awareness, you can choose to re-enter a situation differently. Mindfulness can help you realign, focus on your values and prioritize tasks. You don’t need to be alone or distraction-free to practice mindfulness.
Anywhere you are, whatever you are doing, is an opportunity to practice mindfulness.
Here are some mindfulness techniques to try out the next time you’re stuck in traffic, having a busy day at work or waiting in line for coffee.
5 Senses: Using each of your five senses, try to notice something from your surroundings. Name 5 things you can see, 4 things you can touch/feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste. Feel free to add variety, focusing more or less on a specific sense.
Imagine: You’re an anthropologist, brand-new to this environment. How would you describe what you’re seeing? What are the characteristics of the people and objects around you? Approach yourself and your environment as a curious, neutral observer.
Door Knob Meditation: Each time you put your hand on a doorknob to enter a room, pause, let go of previous interactions, take a breath and enter the room focused on who is in the room with you. This practice is used by some medical professionals to pause and reset between patients.
S.T.O.P.: Use this short mindfulness practice to settle yourself, especially during a transition or before a decision. Stop what you’re doing. Take a few breaths. Observe the situation and your Options. Pick how to proceed with intention. It sounds simple, but it’s an effective way to break out of autopilot and make more conscious choices.
Which one sticks out to you the most? Add it to your schedule, practice it a few times this week and notice any impact on your mood, focus or decision-making.
If you’re interested in practicing more mindfulness techniques, check out my upcoming therapy group: Mindfulness in a Busy World.
For more reading, check out the eight-part mindfulness series by Thich Nhat Hanh called Mindfulness Essentials, and this mindfulness handout from Therapist Aid.