One of the beauties of mindfulness is that you don’t need to sign up for a class, buy special pants, or chunk out hours in your day. It can start by inviting yourself to be more aware, more present, and live with more intention.
Mindfulness starts with awareness and choosing to focus and simplify. Despite our current tendencies for multitasking, the brain really only likes to be occupied with one thing at a time.
Here is a focusing meditation that is super simple and easy to learn. Notice what comes up for you. Allow yourself to enjoy this state for as long as you like. This narrowing of focus while engaging the senses is extremely useful in creating periods of relaxed, focused concentration. It makes for a great walking meditation or game to play while waiting in a restaurant.
Three, Two, One Meditation.
Begin by taking some deep breaths, eyes open or closed.
Focusing on three things that you can see while taking three deep breaths. This can mean either right before you if your eyes are open, patterns of light if your eyes are closed, or anything that you can see in your mind's eye. Feel free to use your imagination. If you're not a visual person, choose a different modality.
Next, become aware of 3 three sounds while taking 3 breaths - in the environment, in your body, or in your inner monologue. As you turn more inward, try to hear your breath or heartbeat.
Then, switch to three physical sensations with the 3 breaths. Often we begin by noticing what is uncomfortable - an itchy nose, an ache in the back. Bring your awareness to pleasant or simply neutral sensations - the weight of a shirt, a breeze on the cheek.
Now, repeat the same exercise, this time focusing only on:
Two sights
Two sounds
Two sensations
Last, go down to:
One sight
One sound
One sensation
This is a wonderful practice, whether you are trying to fall asleep, concentrate on a task, or are bored driving while driving or in a meeting. :Youi'll notice feeling sharper, more relaxed, and completely present.
