Soulful Healing

Today’s Mindful Monday post is coming up a little later than usual…  I decided to spend most of my Sunday resting.  I was on overload from a busy week of blogging and business networking.   When the exhaustion really set in on Friday morning, I decided that I needed to walk my talk and institute some down time.  So today’s blog is getting written on Monday evening, instead of Sunday evening

In a guest blog I wrote last week, I talked about how serenity can be found in things we otherwise might label as “mundane”, like our daily and weekly chores.  This inspired me to do a Mindful Mondays post about how to really dive in to the present moment of things we usually try not to focus on too much.  To try this mindfulness tip, pick a chore you need to do this week.  Maybe it’s laundry or washing dishes or mowing the lawn or whatever…  Pick one and join me in the following:

1)  Bring your full attention to the task at hand.  As you begin the task, take note of your five senses.  What do you hear/see/smell/touch/taste?  Observe these senses and describe them to yourself.

2)  Notice your breath.  As you continue with your task, blend your breath with your movement.  If you are washing dishes, for example, breathe in for a certain number of scrubs and then exhale to an equal or greater number of scrubs.  This can be applied to any chore…  Vacuum forward, inhale, vacuum backward, exhale…  Lift laundry out of the washer, inhale, place in dryer, exhale…  Be creative!

3)  Observe how this combination of breathing and movement affects your thoughts and feelings.  Are you able to stay with the present moment and the activity?  How often do your thoughts wander?  What are you feeling?

4)  Remember that above all, this is an exercise in non-judgment.  Mindfulness asks us to simply notice, without passing positive or negative judgment.  I know, easier said than done, but it gets much easier with practice!

In a new community building twist, I’ll post this topic up in the Discussion board on the Soulful Healing page on Facebook.  There, I invite you to discuss whether you tried this mindfulness exercise and your reactions to it.  Thanks for reading and be well!

Do you ever notice yourself mindlessly fidgeting with things during the day?  Maybe twirling your hair, running a finger along an object, tapping a pencil?  These are perfect opportunities to add some mindfulness to your day.  Here’s how to take advantage of the random fidgeting:

1)  First, notice that you are fidgeting with something.  Simply note this without judgment (if judgment arises, “Sheesh, there I go again…” work on releasing that thought)
2)  Exhale fully and inhale deeply, noticing the thoughts, feelings, and sensations accompanying your behavior and current situation
3)  Continue the whatever movement you just noticed yourself engaging in, but with your full attention and awareness.  If you are running your thumb on a shirt button, for example, describe to yourself everything you can notice about the button.  Is it hot or cold?  Does it have a texture?  Are there threads running through it? 
4)  Enjoy your now mindful moment!

Of course, this exercise is not beneficial in all situations.  I might not recommend this in the middle of an important meeting or while driving on the highway, as your attention will be on your pencil/button/necklace and not on the tasks at hand.  However, if you find a moment where it makes sense to practice this, feel free!  Thanks for reading and be well!

Fidgeting is a common occurrence in our fast-paced society.  Next time you are among a group of people, notice how many people, including you, are moving some part of their body…  tapping fingers, bouncing knees, biting lips, twirling hair…  The list could go on and on.  Mindfulness can help you feel more centered in your body and reduce this extraneous and potentially distracting fidgeting.

1)  First, you need to notice that you’re actually fidgeting.  Bring your full awareness to your body and to the sensations that prompt you to begin fidgeting.
2)  Use three deep, slow breaths to calm your nervous system and allow your body to settle into stillness
3)  Observe the thoughts and feelings that arise as you work on remaining completely still and focused.
4)  If this exercise provokes in you a stress response and the desire to fidget more, respond to yourself with compassion and allow those feelings to pass through you without judgment.

Let me know how this works for you (or doesn’t!) by leaving a comment below.  Have a mindful day!