Mindfulness practice: Helps Calm and Pull You Back into the Moment. One of the biggest rewards of my regular practice is how it pays off when I find myself overwhelmed. As if the muscle memory I have developed over years of practice takes over.

This happened just a few days ago at work, I raced through the hallways, caught in unhelpful mental chatter, “I have too much going on,” “I bit off more than I can chew,” “It’s a crazy day.” As I became aware of my harried state, I slowed down my walk, and took three full deep breaths. Seconds later my thoughts naturally shifted to, “I've got this,” “It’s busy, but not too much,” “I can do this.” Reset Button! In less than two minutes, I was able to pause, attend to myself, reboot my system and refocus my attention despite the initial anxiety and self-doubt.

Give It a Go!

3 Mindfulness Practices To Get You Started

Relaxation Breathing - 1- Minute Try this when you feel overwhelmed, anxious, under pressure. It turns on the relaxation response, rather than the ‘fight-flight.’

The practice: With eyes closed (or slightly open if more comfortable) breathe in deeply to the count of four, pause briefly, and exhale to the count of eight (or longer than the inhale count). Notice air moving through your system. Imagine releasing any tension on each exhale. Repeat five breath cycles.

Five Senses Exercise Try this exercise to quickly ground yourself, feel more centered and focused. Sit in a comfortable position, upright if possible, and bring your full attention to your senses, one by one, for at least a minute each.

The practice: What are 5 things you see? Glance around the room and notice things you don’t typically see: a picture, a decoration, a lamp, a button., etc.

What are 4 things you feel? Maybe you can feel your sock on your foot, or temperature on your skin. Pick up an object and feel its texture, shape.

What are 3 things you hear? Notice background sounds such as cars, birds, the hum of an air- conditioner.

What are 2 things you smell? Perhaps you smell food, flowers, shampoo, cut grass. Or a less pleasant smell too.

What is 1 thing you taste? Toothpaste, gum, water, coffee, a snack, or just taste the air, or your mouth.

There is no magical order or number, feel free to play with it. Note how you feel before and after the exercise. (Adapted from Positive Psychology Program and Clayton University).

Body Scan 3- Minutes (Dr. Elisha Goldstein) This guided practice reconnects us to our body and trains our mind. It’s best to choose a place where you won’t be distracted.

It’s doable!

As you can see, and hopefully tested out, Mindfulness is user-friendly, and can be adapted as you see fit. Try simple practices to get your started and build on your experiences. Guided practices are excellent for beginners and anyone wanting additional support. Start with 1-3 minutes, go slow, be patient. Mindfulness works! Right now, in this moment, before you move on to the next activity...gift yourself a pause, take a few deep, purposeful breaths, extend your exhale...You’re free to go about your day!