A simple 3-step mini-mindfulness exercise for when you're short on time.
Most of our stress at work is caused by rehashing that thing that happened this morning, or worrying about that thing that is happening this afternoon.
But neither of those things are actually happening right now. One is in the past. The other is in the future. Neither is actually happening right here, right now, where you are.
So when it happens, try this simple 3-step exercise to come back to the present and alleviate that stress.
1. Sit in a comfortable position and notice your thoughts drifting by. Don't judge them, just be aware of them and let them pass by. How are you feeling right now? What is pressing on you? Acknowledge them them factual statements like “I am feeling pressured” or “I am feeling stressed” but don’t give in to judgement statements like “I am bad at this” or “this is my fault.”
2. Bring your awareness to your breath. Take time to focus on long in and out breaths. Notice the rise and fall of your chest. Simply be aware of where your breath is in your body, or the sound as it moves through your nose.
3. Expand your awareness to your environment. What sounds do you notice, what colours, what sensations are you picking up? Be aware of as many things as you can, even sounds far away such as a dog barking, a plane overhead, a car in the distance, and things close by such as the sound of the aircon, the rustle of your clothing.
And then gently return to your day.
