Dr. Sharon H. Porter | Tuesday, October 31, 2023 | 7: 50 PM ET
Practicing mindfulness is a valuable way to cultivate a greater awareness of the present moment and to enhance your overall well-being. It involves paying focused and non-judgmental attention to your thoughts, emotions, bodily sensations, and the environment around you.
Contributors for Forbes Coaches Council provided a variety of ways leaders can practice mindfulness to keep calm on busy days.
Here are additional steps and techniques to help you get started with mindfulness:
Find a quiet space: Choose a place where you won't be easily distracted. This can be indoors or outdoors, as long as you're comfortable.
Set a specific time: Decide how long you want to practice mindfulness. It can be as short as a few minutes or longer, depending on your preference and schedule.
Get comfortable: Sit or lie down in a comfortable position. You can use a cushion or chair if that helps you maintain a relaxed but alert posture.
Focus on your breath: Pay attention to your breath as it goes in and out. Notice the sensation of your breath in your nostrils, chest, or abdomen. If your mind wanders, gently bring your focus back to your breath.
Body scan: Progressively scan your body from head to toe, noticing any tension or discomfort. Try to relax those areas as you go along.
Observe your thoughts: Allow thoughts to come and go without judgment. If your mind starts to wander, acknowledge it and gently return your focus to the present moment.
Embrace your senses: Pay attention to your senses - what you see, hear, smell, taste, and touch. Engage with your environment in a non-judgmental way.
Mindful eating: If you're eating, savor each bite. Pay attention to the taste, texture, and smell of your food.
Mindful walking: Take a slow walk and focus on each step. Feel the ground beneath your feet and the movement of your body.
Guided mindfulness exercises: There are many guided mindfulness exercises available online or through apps. These can be helpful for beginners.
Practice regularly: Consistency is key. The more you practice mindfulness, the more it becomes a natural part of your daily life.
Be patient and kind to yourself: It's normal for your mind to wander during mindfulness practice. Don't be critical of yourself; instead, gently bring your attention back to the present moment.
Mindfulness can provide various benefits, including reduced stress, improved concentration, better emotional regulation, and enhanced overall well-being. You can start with short sessions and gradually extend the duration as you become more comfortable with the practice. Mindfulness is a skill that can be developed and deepened over time, so be patient and persistent in your efforts.
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