Updated: Apr 22, 2019
A two minute mindfulness practice
In the midst of running around to tick off your never ending to do lists, awareness can serve as an anchor, allowing you to get out of your thoughts and into the now.
It can be difficult to pause and find stillness and acknowledge how your environment and your actions impact your overall wellbeing. Luckily awareness is a skill you can practice and strengthen over time.
This portable two minute mindfulness practice can be done any time of day to break out of autopilot and tune into what's happening around you.
Explore this three-step practice for cultivating mindful awareness:
1) Brief body scan
Start by taking a single, deep breath in through the nose and out through the mouth. You are welcome to gently close your eyes, or keep them open. Notice your body where it is: the positioning of your body and how your body is feeling. If you’re feeling any tension anywhere, see if you can allow that to soften, or adjust your body as needed.
2) Tune in to your environment
Begin to allow your awareness to wander a little bit. Notice the sounds inside your environment or outside your environment. Be aware of how sounds have a nature of disappearing and reappearing, and also how your mind comes up with different comments or images on these sounds, or on your experience. Allow for all of this.
3) Notice thoughts and emotions
Now begin to gently open your eyes, noticing how there’s also visuals in your environment. Notice how you feel. Take stock of how you’re feeling physically, mentally, and emotionally.
Remember to do this often to cultivate a habit of inner stillness x