Mindfulness is an awareness of our actions daily. We can make every action in our daily lives intentional, meaning we can observe our bodies and how they feel. We start to slow….. down…… our minds………

Let's face it. Our mind is overstimulated even at the beginning of the day. As we live in a society today with a dependency on the newest update of our smartphones, the newest technology that will make us more productive and efficient at work, or the latest app to make us organized in our life, it can feel overwhelming and depleting to try to keep up. Anxiety and feelings of uncontrol are our daily reminders to keep hanging on.

Let’s start with us right now, at this moment. Take 2-3 minutes to close your eyes. What are a few feelings that come to your mind right now? How does your body feel right now in this position? What sounds are around you? What smells are around you? What are you touching? What are you physically doing right now?

When we become aware of our bodies, our feelings, and our thoughts, it brings us closer to what is happening right now. Have you ever driven somewhere and wondered, how exactly did I arrive at this location while I was thinking about other things? Many times we tend to go on “auto-pilot" mode. 

The Daily Check-In

A daily check-in with one’s body and thoughts can reduce anxiety and overwhelming feelings. It brings us back to where we are right now and reassures us that everything is okay; that we don’t have to always be in “fight or flight” mode fore, no tiger is coming after us every moment of the day. Here are some daily check-ins you can take:

1. STILLNESS. 

Sitting still for one to two minutes in the beginning and/or at the end of your day doesn't have to be considered meditation. You are just noticing what is happening in your body, in your mind, and with your breath. Notice the feelings that come up, even if it's a feeling of being bored or unsure what you're doing. Making this a habit every day will make you more focused and aware of what you need for the day to begin or end. 

2. THE BREATH. 

Your breath is one of those involuntary actions in your body. For those few minutes, sit or stand, stopping whatever you’re doing at that moment. Notice where your breath travels from and to. Notice the rhythm; how deep or shallow the breath goes, without manipulating it. Unlike a heartbeat though, you can manipulate your breath. Take in deeper inhales and exhales, comparing this breath to your normal breath. Notice how much space you're opening up for yourself physically and mentally, bringing your back to the present moment. 

3. THE TOUCH. 

Nature gives us nurturance, whether we are eating it or touching it. It brings us back to Earth. Close your eyes and practice holding a leaf or flower to notice the texture; the bumpiness or how smooth that is. 

4. GROUNDING. 

Touching nature doesn't just have to be with your hands. There's scientific evidence that taking off your shoes and walking mindfully in the grass can ground you. Notice what your feet are touching. This is a great calming mechanism to go out into nature and feel the cool earth beneath your feet.

5. EXERCISE. 

Go for a walk, a hike, or a run. Allow yourself to see the sun and nurture yourself in the rays. Or go for a small walk, noticing the steps you are taking, concentrating on counting only 10 steps. When a thought comes in, restart the process over again.

These check-ins to find stillness, focus on your breath, observe what you're touching, grounding yourself, and exercise help reduce feelings of anxiousness and worry. They bring us back to the present moment. Each time one of these check-ins is done, notice how you feel after. It’s about being able to connect to YOU. As you begin to integrate this into your daily lifestyle, there will be a noticeable shift in perspective. You will find more clarity in your decision-making process, your actions, and others’ actions.