We rarely notice their potential to turn into something greater, to be an experience unto themselves. Transition moments like this are abundant in our lives. But what if we didn’t look at it like that? When walking across a parking lot, all we want is for the experience to be over, to get to where we’re going. It explores turning the mundane into magic by reimagining the most boring, utilitarian experience imaginable.
MINDFUL MINUTE HOW TO
One of my favorite short essays of all time is How to Walk Across a Parking Lot, by David Cain. Can this be a turning point for the rest of the day? 5) Take advantage of transition moments Boring moments throughout your day can be transformed into moments of mindful curiousity Ask yourself what is possible in this moment. What physical sensations do you have? Are they positive, or negative? The STOP method is a mnemonic for slowing down and tuning into yourself, your feelings, and your body. The key is to linger on each part of this process, noticing how it feels to turn an everyday, automatic activity into something you truly give your attention to. Then slowly rinse your hands, and turn the tap off. Lather soap onto your hands with care, rather than quickly. Slowly turn on the tap, feeling the temperature of the water.
When you get to the sink to wash your hands and see yourself in the mirror, set the intention for that to be a trigger to come back to the present. And second, it’s something that happens multiple times each day, so it can be a great moment to check in with yourself. First, you’re pretty likely to have a private, quiet moment in the bathroom when washing your hands. If you remember one idea from this list, make it mindful handwashing. Let’s get real: sometimes it can be hard to remember to put new ideas into practice. What does the bench feel like? Can you feel the wind against your skin? How about the vegetation and trees around you – can you smell them? Are there birds, and are they singing? There may not be much to taste unless you have a coffee with you, but do your best to pick up any lingering taste in your mouth. If you can find a bench to sit on, or any spot outside really, take a moment to check in with your five senses. In any case, this is a great technique to use while you’re waiting for something. I’ll admit, that’s pretty much where this metaphor breaks down-but we don’t know for sure that he wasn’t observing all his senses on that bench.
MINDFUL MINUTE MOVIE
2) Use the Forrest Gump technique (sit and observe) Sit outside somewhere and observe your senses and everything that passes byįorrest Gump famously sat on a bench outside while narrating the movie of the same name. Then, take a few moments to come back to reality, setting the intention to be present. Notice any areas of your tightness in your body, and ease them into relaxation.
Stretch while you yawn-slowly, for 20 seconds, holding the stretch longer than you think you need to. Notice how the brief pause that comes from yawning feels. Yawns interrupt your normal thought processes and feelings for a moment as your body’s automatic processes take over completely. It may feel funny, but a fake yawn will lead to real ones.
MINDFUL MINUTE PDF
PDF Download: 1 Minute Mindfulness Exercises 1) Yawn and stretchįirst, fake your yawn. Even when you’re short on time, these quick mindfulness exercises can help Let’s explore some specific ideas for one minute mindfulness exercises below. If you frequently find yourself without time for your mindfulness practice, it may be time to incorporate short mindfulness exercises into your routine.
That’s where one minute mindfulness techniques like breathing exercises and awareness and grounding techniques come in. Many of us struggle to fit mindfulness into our schedules. Of course, it doesn’t always work out like that. In an ideal world, every day we would have enough time and energy to meditate, write in a gratitude journal, do yoga, and pay attention to each moment of our day with mindful awareness. These routines are brief, but help you incorporate the principles of mindfulness into your life - especially when you’re short on time. A one minute mindfulness exercise is anything you can do in 60 seconds or less to center yourself, ground yourself, and pull yourself into present awareness.
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