For the last few weeks we have been discussing mindfulness – what it is, what it is not, simplifying it, looking at its benefits and exploring how we already are mindful or how easily we can be more mindful.  

Mindfulness isn’t complex, you don’t even need to train in it to experience the benefits. That said, of course training can help you develop deeper levels of mindfulness, which will help you access an even richer experience of life!

It is simple to get started on a mindfulness journey. Jump on! Enjoy each of the moments of the ride.

Daily Mindful Minutes – How to practice mindfulness each day.

There are many ways you can practice mindfulness in seconds or minutes. Here are a few ideas for including 5 minutes of mindfulness in your day. Five minutes is a great place to start!

1)    Minute 1 – Set a reminder in your calendar at the same time each day. Go outside and take a minute to just be still, observe and breathe. What do you see? Hear? Taste? Smell? Are you touching anything? Are there clouds in the sky? Are there birds singing or can you hear people talking? Hear the sounds of traffic rushing by?

2)    Minute 2 – Chose a meal or even a mouthful. Chew your food 30 to 50 times on that mouthful and while you do, notice the flavours changing from strong and intense to weak and subtle as digestion begins to occur in your body. What kinds of flavours are there – salty, sweet, sour, bitter?

3)    Minute 3 – During a conversation with someone for one minute just allow them to speak. Notice their voice, their body language, notice what they are saying, and not saying. Are they excited, nervous, fearful, angry? If you are unsure – ask them – “How are you feeling right now?”

4)    Minute 4 – When you take a shower or swim, notice the feel of the water on your skin and breathe. Is the water hot or cold? Is the water gently cascading onto your skin or is the shower head forcing water through a small area and it is causing redness on your skin!? Is the water fresh, salty, or filled with chlorine?

5)    Minute 5 – When you hug someone stay for a few extra seconds. For some of you a one minute hug may be too much. If so just add a few extra seconds and breathe. Feel the warmth of another human being, listen to their breath, and feel their heart beat. Rejoice that you are both alive and able to hug each other in this moment. This is one of life’s greatest gifts.

Personal Benefits of Mindfulness

When I am mindful I each less and enjoy eat mouthful more. I actually taste my food and I feel full.

When I slow down and take time out I get more done, more effortlessly.

When I take time to slowly hug someone with two open arms, I am grateful for the love and connection in my life.

When I take time to appreciate daily activities like taking a shower, I realise how blessed I am to be able to enjoy clean fresh water on my healthy skin.

When I really listen to people I realise how similar we all are. We are all just trying to do the best we can to be happy and to be free of pain.

When I slow down I appreciate what is right now rather than worrying about tomorrow or next week.

When I slow down I see the divine beauty of nature. The vibrant red, yellows, oranges of flowers in my garden and more importantly I see the colours in between – the magentas, violets, and cyans! I don’t just see a leaf. I see the rich olive green colour, the sharp edges, the pronounced cream coloured veins, and the spores underneath.

Mindfulness is simple and enriching and it is available to each and every one of us every single moment of every single day.

Let me know how you go with your mindfulness in minutes journey. Tell me about the enrichment of your life!