In a lot of ways, mindfulness is about plugging into your own mind and calibrating it. There are many, many approaches to mindful meditation, but the desired results are always the same:
- Sense of connectedness to the moment
- Mental clarity and focus
- Motivation and inspiration
- Feeling grounded, stable, and whole
For goals group. and the coaching programs I facilitate, mindfulness is about a simple daily activity that brings your focus to the moment without judgment or anxiety and then a visualization of a successful morning, afternoon, or evening.
10 minute mindfulness -- Conover+Brown style:
- Find a quiet, comfortable place to sit. You can sit with you feet flat on the floor or in a cross legged position. Keep your posture straight but relaxed and begin taking deep breaths opening up your lungs and chest. Stretch your hands towards the ceiling, open your palms as wide as you can, taking your time with each breath.
- Once you're in the flow, close your eyes and turn your attention to your nose. Listen to each breath (4 counts breath in, 2 counts out). repeat for a few minutes.
- Now, turn your attention to what you're sitting on. Is it cushioned or firm? Cold or warm? What does it feel like at that exact moment.
- Focus on the room you're in. Detect any smells? Faint sounds?
- Take inventory of you in the room. Think about you, right here, right now, focusing on right now.
This should take about 5-6 minutes. For avid mindfulness practitioners, getting into the moment can be instant, but if you're just starting out, it will feel unnatural. Relax and keep going. You are training your mind to focus.
While still breathing deeply:
- Turn your attention to your goals. group concept. How do you feel in the moment with regards to it? Are you inspired? Exhausted? Unsure? Energized?
- Have your recent thoughts and behaviors been aligned with your concepts and goals?
- What might your day bring? Can you visualize some tasks you need to tackle or a conversation you need to have with a client or coworker?
- How do you feel about your goals? Are they accomplishable?
After 10-15 minutes, slowly come back to your normal morning routine. The aim of this activity is create calm and focus; think things through, focus your attention, and attend to the smallest details.