“Be here now.” ~ Ram Dass

~

I love the excitement and celebration of the New Year, and the shared opportunity to express our gratitude for the past. And to create the possibility of our future.

I am quick to recommit to habits of fitness, diet, hobbies, and lifestyle, and to refine and set new intentions for business, community service, and finance. I sometimes forget to include what has been the greatest source of regeneration and nourishment in my life.

Peace, joy, and happiness are qualities of our essence. They do not exist outside of ourselves; we become aware of them when we change our focus from ‘what’ to ‘how.’

What we want the most is not to change external circumstances, but rather, how to shift our perception, and ultimately our reality. We can do this by practicing a new way of ‘being.’

Mindfulness as a state of being

Mindfulness is a broad topic sometimes confused as interchangeable with meditation. Whether or not you have a meditation practice, we all can benefit from practicing being in a state of present moment awareness.

Mindfulness can be achieved by simply shifting our focus from what we are doing, to how we are doing it.

As I set my intentions for this New Year, this new decade, I am reflecting on ways to increase mindfulness and the serenity it brings.

Practicing mindfulness is not a separate goal, but a way of being that enriches all aspects of our lives.  

In addition to elevating our frequency in times of flow, regularly practicing mindfulness techniques fosters greater relaxation and helps rebalance our emotional state in moments, and seasons, of stress.

I experienced many moments in 2019 of two crying infants, tense business negotiations, rushing to get out the door, traffic, demanding work expectations, and a seemingly overwhelming volume of responsibility. The only way to counteract and return to joy was by refocusing my attention from thoughts and overwhelming feelings, to my awareness of physical reality, over and over again.

Life is a living meditation.

Our minds spend excessive amounts of precious time distracting us from the present moment by continually analyzing and fabricating meaning for everything in our reality. This departure leads us to ignore physical sensations, pain and discomfort, situations, and relationships that are not working, and our emotions. Our minds filter with prejudgements that misconstrue what we ‘hear’ others say. To compound this, those prejudgements are often assumptions based on fear and the worst-case scenario. We can combat this common tendency by training the mind to be aware of the present state of our nervous systems and physical body.

It is changing our perception of the challenging and mundane things in our lives that can have the most impact on our happiness and overall wellness. One of the most important aspects of practicing mindfulness is training our minds how to transition from our constant identification with thought, to what is happening ‘now.’

The following are some simple ways we can practice returning to mindfulness. These can be especially effective during the workday when our minds become overstimulated.  

7 Unique Ways to Practice Mindfulness 

Go Outside

Close your eyes and imagine a place you want to be. Think deeply; get clear about the details of the location.

People imagine themselves in an indoor space during this exercise. Reconnecting with nature brings us back to our essence and the holy ‘now.

When my twins get really fussy or rambunctious, I take them outside, and they immediately become alert, it’s like pushing a reset button. We feel most at peace when we are outdoors.

The sun helps our bodies generate Vitamin D and the production of serotonin, which leads to more optimism and joy. Even five to ten minutes of the following activities can shift your mindset to the present.

– Go for a walk

– Sit in nature or a park

– Stand in the sun

Stretch and Move 

Change your physical position. Stand if you are sitting; sit if you are standing. Stretch, dance, or jump up and down a few times. Movement is one of the best ways to refocus attention. Your muscles are a gateway to your nervous system; just a few minutes of movement and stretching can completely reset your mind and body. Focus on expanding space in your spine and opening your hips, hamstrings, psoas, chest, neck, and shoulders.

Focus on Two Senses at Once

Ten years ago, I was battling anxiety and realized that tuning into two senses at the same time automatically put me in a state of present moment awareness. I could stare into space using my visual sense and find myself in a daydream, disconnected from reality. The instant I became consciously aware of a second sense, hearing, smell, taste, or touch, I immediately became present to what was happening in that moment.

Elation, excitement, empowerment, and motivation are just a song away. Music can anchor the mind. Some music demands your full attention; try genres without words (or in a language you do not understand). Violin and piano sonatas or chill electronic, lounge, or house music are my favorites.

Placing a small bowl of essential oils in your home or office is a great way to engage your sense of smell. Notice every time you catch the scent; you will become present.

Physical Touch 

Hugs and loving touch with friends, children, or a sexual partner feeds our need for intimacy and puts us squarely in the moment. Interestingly, our bodies and minds respond similarly when we touch ourselves.

Close your eyes and place your hands over your heart and stomach, and breath. Give yourself a massage. Applying pressure to your muscles allows them, and your mind, to relax. Particularly pressing the muscles around your jaw and temples will provide immediate relief when you are feeling stressed. Physically touching our own bodies is the most direct form of self-love.

Mindful Eating

I often forget. Eating in silence while focusing on our thoughts, feelings, and body sensations is a great way to practice mindfulness.

Gratitude

Finding regular occasions to be in gratitude is one of the most powerful ways to stay present and to train our mindset to focus on what is working in our lives. Saying thanks before each meal, at bedtime, or in the morning when we rise, can help create a rhythm with our practice. It is ideal to establish multiple touchpoints for gratitude each day.

Close your eyes and Breathe

The simplest of all requires no explanation. If you remember only one of these suggestions, this is it. Your breath is a constant opportunity to reconnect to what ‘is’ right now.

Practicing living in the present moment will bring greater satisfaction to all your intentions in 2020 and bring what you want most. 

Peace and joy are only possible in the present moment. Gratitude, compassion, empathy, self-awareness, and calm are just a breath away. These states only deepen over time with our practice.