We might rush out the door without our keys, wallet, lunch or the to do list but it’s impossible to leave your body behind.
Your body is always with you so pay it the respect it deserves and use it for your informal mindfulness practice.
Feeling into and being present in our own body is the best way to ground and focus when we feel stressed or overwhelmed. It’s the easiest and simplest thing to do, its portable and no one has to know you are doing it.
It takes about 3-4 mins but you can make it as long as you like.
Breathe – your breath is your anchor, in and out the nose or out the mouth if you must. 2 or 3 strong even breathes, fully focusing on them and letting your body soften with the out breath. Continue to breathe to your own rhythm.
- Feel your feet connected to the ground, just be aware. Feel the weight, the contact of your feet with your shoes or the ground.
- Feel your legs, just be aware of the weight.
- Feel your torso, how does your stomach feel?
- Feel the rise and the fall of your chest with your breathing.
- Let your shoulders and arms relax and be aware of how they feel, just be aware.
- Let your face soften, let go of tension in your jaw and around your eyes.
- Feel the temperature in your body, hot, cold, in between, feel the sensations in your body, stiff neck, tight shoulders, sore back.
- Just allow, be present, be aware, just allow.
At this point subtly adjust your posture.
- Feel as if a fine cord is attached to the crown of your head and runs down through your spine.
- Imagine this cord is drawing you up, gently lifting you out of your pelvic cradle.
- Gently extending your neck and your spine.
- Shoulders back and away from your ears.
- Feel your weight even across your body, across both feet
- Standing tall and relaxed.
- Feeling the sensations in your body, being aware, present and allowing.
Feel, really feel, that you are grounded and centred within your body and continue with your day.
The more you do this the easier it will become to bring your focus and your wandering mind back to the moment. This exercise helps you to be aware of your posture, stand tall and be strong. Bad posture promotes bad health and is very aging. Being aware of your body and your posture making the subtle adjustments helps your spine find its natural alignment and makes space for your internal organs.
You can do this exercise anywhere, anytime, standing, sitting or lying down. Set an alarm on your phone and do this every hour until it becomes a routine, your body and mind will thank you for it.
I like to put The Balance blend on the soles of my feet or have it in the diffuser, to keep me grounded and focused.
“Be sure to put your feet in the right place then stand firm” – Abraham Lincoln