- in Mindfulness by Tony
Checklist: Techniques for Living in the Now
Technique matters, especially when you’re trying to find a method that works for you.
Pulling yourself into the present, can be difficult if your mind doesn’t want to “let go” of your current thoughts.
Short of giving yourself an electric shock, you need to break that unproductive connection. Here are a few things you can try to help you bring your attention where it needs to be...in the moment.
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I have used these checked suggestions to become more aware of the current moment.
- Take a deep breath. Feel the air as it rushes into your lungs and fills you up. Release that breath and feel it leave your body.
- Tune into your body. Listen to your body for a moment, paying attention to what your five senses are telling you.
- Use breathing techniques to stay calm. There are a lot of YouTube videos that will teach you proper breathing exercises to help you focus.
- Journal your thoughts. Write in a paper or digital journal, depending on your preference.
- Meditate. Set a timer with a goal to meditate for two minutes then next time, set the timer for two minutes and fifteen seconds. As you gradually add time, it will become easier to meditate daily.
- Reflect before you go to bed. Take time at the end of the day to evaluate how things went can help you be more mindful in the future.
- Don’t focus on the disruptions or problems. This causes stress, which can make it difficult to keep living in the present.
- Be aware of your physical needs. Fatigue, hunger, thirst, or pain can make it hard to concentrate. Your thoughts will keep returning to whatever is bothering you.
- Plan your time. If you’re trying to cram mindfulness into your day when you’re feeling stressed for time, you won’t be able to concentrate well. Plan for small two-minute breaks where you can return to the present.
- Understand that it’s a process. Becoming more mindful does take time. Don’t beat yourself up if you struggle with it sometimes.
- Try a meditation app. Download a meditation app to your smart device and use it to begin a daily meditation practice.
- Block thoughts. When intrusive thoughts start during your day, imagine putting them behind a locked door to signal to your mind that you’ll deal with this problem later.
- Choose a meditation phrase. A meditation phrase is one that you can come back to while meditating such as “breathe” or “focus.”
- Observe your emotions. While staying mindful, you can thank a feeling for appearing then let it go.
- Acknowledge any racing thoughts. Breathe through the stress or thought pattern. The breathing disrupts the mental chaos.
- Beware of what if thoughts. Don’t project what might have gone wrong or what could go wrong. Those thoughts are peace stealers. Keep your thoughts on what is real, true, and present.
- Get it out of your mind. Thoughts can tumble over one another and create a mental mess. By jotting them down, you can bring order and discover how to focus.
- Counteract the jumbled mind. Choose to do things that are quiet and calming. Reading. Coloring. Listening to your favorite music.
- Create a new visual. Change the location where you’re at. Leave the house. Walk out of the office, go for a walk, or visualize a happy place.
- Tune in to something else. Sounds can help you to calm your mind. Use nature sounds or instrumental music.
- See a positive you. Focus on the good about yourself. Let your thoughts be ones that uplift you and not tear you down.
- Free yourself from judgment. Be who you are in the life you have right now. Don’t dwell on what could have been or what you lost.
- Have a grateful mindset. It’s easier to be present when you practice thankfulness. The positive energy helps you focus and have an open heart and mind.
- Let go of little irritations. Irritations can blossom into big things if you allow them to. Keep your mind free from this mental clutter.
- Be your number one supporter. Be kind to yourself. Make sure you take care of your needs so you can be your best self.
Here are my “go-to” solutions when nothing else seems to work for me.
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