I was fortunate enough to embark on my meditation journey during my college days, where I enrolled in a Meditation and Yoga course. In that transformative experience, I discovered the power of focusing on my breath, where I would gently inhale through one nostril and exhale through the other. This simple technique allowed me to find a deep sense of inner calm. Additionally, the practice of Hatha Yoga postures provided me with a profound relaxation of both mind and body.
As time went on, I decided to delve even further into meditation by attending meditation retreats. It was there that I explored the repetition of mantras, leading me to establish a profound connection with my inner self and a pure state of relaxation. Unfortunately, as life’s demands grew, I regrettably allowed myself to use busyness as an excuse to neglect my practice.
However, my path took a positive turn when I began my training to become a coach. Many of my classes commenced with a centering or grounding exercise that lasted a mere two minutes. This practice, akin to mindfulness, felt like a more accessible version of meditation. Yet, I found myself perplexed by the instructions given, such as “feel your feet” or “wiggle your toes.” In those moments of confusion, I often wondered, “Why am I doing this, again?” The answer, I discovered, lies in the crucial act of being fully present. I call it the “Here (in this place) and Now (in this moment)”.
To attain complete focus on the present, allow me to share a technique: choose one of your senses to anchor yourself in the present moment.
Take a moment to reflect:
- What do you see? Perhaps it’s the structure of a nearby building, a captivating picture on the wall, or the vibrant flowers adorning your path.
- What do you hear? Can you perceive the subtle ticking of a clock, the gentle hum of passing cars, or the rhythmic sound of a washing machine?
- What can you touch? Maybe it’s the sensation of the chair supporting your body, the solid ground beneath your feet, or the smooth surface of your desk.
- What do you smell? Is it the refreshing aroma of freshly mowed grass, the delicate scent of flowers in bloom, or the enticing fragrance of a cake baking in the oven?
- What do you taste? Allow yourself to savor the rich flavor of that morning coffee or mindfully appreciate each bite of your meal, relishing in the act of eating.
During this practice, thoughts and emotions may naturally interrupt your focus, and that’s perfectly okay—it’s to be expected! When this happens, gently push them aside and redirect your attention back to the “here and now”. By cultivating this mental discipline of gently setting aside any thoughts of the past, concerns about the future, or overwhelming emotions, you are strengthening your mental muscles.
Start with just 3 to 5 minutes of mindfulness practice, and remember to be forgiving and compassionate with yourself if distracting thoughts, feelings, or memories arise. Simply guide your awareness back to the present moment using your senses. Over time, you can gradually increase the duration of your practice, aiming for up to 30 minutes daily. As you consistently engage in this daily mindfulness practice, you will notice the distractions diminishing and your ability to stay focused sharpening.
This practice isn’t solely reserved for establishing a deeper spiritual connection or seeking relaxation; it holds immense value for nurturing creativity, fostering innovation, and enabling you to be the best version of yourself. Committing to up to 30 minutes of daily mindfulness is a productive way to enhance your mental fitness and emotional agility.
So, let us embark on this journey of self-discovery and conscious living, where the minutes devoted to your mindfulness practice become a testament to your growth and well-being.
Copyright © 2023 Devashri Gupta. All rights reserved.
