I get it. “Mindfulness” is a all the rage right now and calls to mind lengthy mediation retreats enjoyed by the hip and wealthy with lots of free time. As if that is even a possibility under quarantine. Or maybe it’s a complicated process involving candles and soothing music and huge pillows. Or maybe it’s a state of mind enjoyed only by zen masters living atop a mountain somewhere.
Here’s another idea.
Simple.
Quick.
Anytime.
Anywhere.
Take time to notice. Lots of people use other words to talk about this such as meditation, mindfulness, being “present.” It can be called whatever you want. Set a timer for five minutes. Press start.
Notice your body (i.e. What shape is it? Where does it feel tense? Where does it feel tight?). Be curious about the sensations your body is experiencing.
Notice your breath. Notice where you feel it (eg. in your chest, your abdomen, your nostrils)
Notice and accept your wandering mind and gently bring your focus back to the breath.
Notice your body again after five minutes of noticing your breath.
Of course this practice of “noticing” will not fundamentally change troubling external circumstances. It will not save your soul. It will not make give you more money.
What it will do is give you a bit of space. A bit of a pause.
Congratulate yourself for being mindful. And, if it’s helpful, do it again tomorrow.
This post is adapted from Greater Good in Action , a site launched by UC Berkley’s Greater Good Science Center in collaboration with Hope Lab.