Mindfulness: The Art of Being Present

Relaxation and Mindfulness in few minutes

This 3 step mindfulness practice that helps you focus on your breathing. You sit comfortably and notice how your belly moves with your breath. You can say in and out or count your breaths to help you stay focused. If your mind wanders, you gently bring it back to your breath. You do this for a few minutes and then appreciate yourself for doing something good for yourself.

Steps 1: Choose a quiet spot where you won’t be disturbed too much.

You can sit on a chair, a cushion, or the floor, as long as you are comfortable and upright. Place your feet on the ground and relax your shoulders and neck. Let your hands rest on your lap or on your knees. You can close your eyes or lower them to look at a point a few feet ahead of you. Whatever feels right for you.

Step 2: Now, notice that you are breathing.

Focus on your breathing in your belly area. Feel how your belly rises when you inhale and falls when you exhale. You can also put a hand on your belly to feel the sensations better. Notice the temperature, the movement, and the rhythm of your breath.

Stay with this awareness of your breath coming in and going out of your body. Inhale and exhale. (pause)

Steps 3: You can also silently say in when you inhale and out when you exhale, to help you focus on your breathing. Or you can count your breaths from one to ten, and then start over.

After a while, you may notice that your attention wanders away from your breathing. You may get distracted by a thought, a sound, or a feeling in your body. That’s okay. That’s what the mind does. When you realize this, just gently acknowledge it and come back to this breath.

Step 4: This is how you practice mindfulness.

Keep breathing naturally. Just let go and make some room for yourself. (pause)

As we end this practice, give yourself some credit for taking this time and energy to care for yourself in this way. You are doing something good for your well-being.

Try Memorizing all 4 Steps and keep practicing Mindfulness

Mindfulness is a way of paying attention to what is happening right now. It can help you feel better in many ways.

Some of the good things that mindfulness can do for you are

It may help you calm down when you are stressed, scared or sad by helping you focus on the present moment and not worry about the past or the future.
It may help you understand and control your emotions by helping you notice and accept how you feel without judging yourself or others.
It may help you remember things better and think more clearly by helping you pay attention and not get distracted by other things.
It may help you stay healthy by lowering your blood pressure, helping you sleep better and making you feel less pain.
It may make you happier by making you more confident, kind and grateful.

Mindfulness may also help you get along better with others by making you more open, caring and forgiving. You can practice mindfulness in different ways, such as sitting quietly and breathing, doing yoga or just being aware of your body, feelings and thoughts in whatever you do. You can choose what you like and do it often to enjoy the good things that mindfulness can do for you.

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