Mindfulness: It’s all in the Small Moments
Mindfulness has been a big buzz word lately, and I think there’s a good reason for that.
Have you ever had a day where you barely noticed anything around you, or eaten a meal that you don’t remember tasting?
Mindfulness is the act of maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment (via Greater Good at Berkeley). Mindfulness does not have to look like sitting in meditation for 20 or even 2 minutes, it does not mean smelling like incense, and it does not have to mean humming mantras to yourself all day long.
Mindfulness can mean: stopping to smell a flower, pausing before crossing the street to lift your face to the sun and soak it in like a cat would, taking one deep breath at a red light, noticing how your lips lift in a smile when you spot a dog rolling around in the grass or the first falling snowflakes.
I know that you probably lead a busy life – I know I do.
But I promise you, mindful moments are possible – and necessary.
Here’s how being mindful looked for me today, and how little time it actually took. (Side note: Monday is one of my busiest days, so this was eye-opening to reflect on).
Early morning: Before I began getting ready for work, I drank warm water with lemon squeezed in it, read today’s page from Tama Kieves' A Year Without Fear book, and did 3 abbreviated sun salutations. (Total time: 6 minutes).
Late morning: Vented the sun roof of my car and noticed the warmth of the sun on my head. (Total: 30 seconds).
Mid-day: I had 10 minutes between clients, and rather than answer emails, I sat in the sun (can you tell I like the sun?) in Columbus Circle with a smoothie, and just watched people walk by me. (Total time: 10 minutes).
Mid-afternoon: While at a stoplight, I noticed that I was holding tension in one shoulder and was also holding my breath, so I exhaled and re-aligned quickly. (Total time: 30 seconds).
Late afternoon: While walking home, I noticed the sounds of the birds, the fact that it was still perfectly light out at 5:30pm, and the physical sensation of not wearing a hat or gloves. (Total time: 2 mins).
So my question for you is – how can incorporate mindful moments into your daily life? What sights, sounds, smells, or physical sensations can you take a moment to notice right now?
Please leave a comment below, I look forward to hearing from you!
About the Author
Maya is a music therapist and psychotherapist in NYC and online throughout New York State. She specializes in helping women with anxiety, childhood/intergenerational trauma and those who are highly sensitive (HSP) feel good enough, learn how to express their feelings without overwhelm, and show up in calm and confident ways in their work and relationships.
If you’re interested in working with Maya, you can learn more here or schedule your free phone consultation here.
You don’t have to stay stuck - it’s time to reclaim your rhythm.