On-the-Go Mindfulness Practices

Thanksgiving is over and the holiday season is officially underway. With everything on our To-Do list, we often make time to handle the extra activities by letting go of self-care practices. The irony is that keeping up with these, such as our daily mindfulness practice, will help us manage our time and stress more effectively. But experience tells me this is less likely to happen during this time of the year. So, what can we do instead?

One way to prepare is to have a few go-to practices you can do whenever needed. The following three practices help you develop skills you can use when you feel the world is spiraling out of control or when you need to reset your focus during the day. They are so simple that it is easy to remember how to do them, and they are adaptable to almost any situation.

On-the-Go Practice 1: Release Tension

• When walking is impossible, we can relieve stress within a few minutes without leaving our desks or chairs.

• This stretch was developed to help you with the problem areas associated with being seated for long periods, such as tension in your neck and shoulders.

• Connect to your body by taking two to three deep cleansing breaths.

• Next, relax your shoulders, ensuring they’re not tense toward your ears.

• Now, gently place both hands with interlocked fingers at the base of your neck. Tilt your head to the right, pressing your shoulder blades together. Hold for three to five seconds. Be gentle with your neck, and do not force the motion.

• Now, do this same exercise on the left side.

• You may need to repeat this exercise a few times to get rid of your tension.

On the Go Practice 2: Give Yourself a Time Out

• Giving yourself time away from your electronic devices is a healthy and refreshing break we all need. For your "no-device" practice, determine an activity you want to be more focused and present for. Is it during meetings, phone calls, watching your son or daughter play a sport, or when you are bored or worried?

• Prepare to be present by taking two to three deep, cleansing breaths.

• At first, you may feel anxious or uncomfortable. You may even invent excuses for taking "just a quick look" at the device. When this urge arises, remind yourself of your intention, take a few centering breaths, and return your attention to your activity.

• It may be helpful to select one of your five senses to help you be more present. It doesn't matter which one you choose. For example, meetings are a great time to engage your sense of hearing.

• If your activity lends itself to observing, visualize your mind as a camera attempting to record the moment. You might even zoom in on your attention's primary object, like whoever is speaking. Then, zoom out to observe the wider environment, and then return to the primary object of your attention. You can also focus on colors, shapes, and textures to vary your focus.

• Be aware that some people replace their electronic habits with other mindless tasks like eating, doodling, or retreating into their heads. If this starts to happen, release those urges by taking a few intentional breaths and bringing your attention to one of your senses.

On the Go Practice 3: Silence the Inner Critic

• One of the best ways to inject more kindness into the world is to learn to be kind to yourself. Have you ever considered how it would feel to say your internal critic's words out loud to someone you love or a friend? Most of us would say, "I would never do that." It makes you wonder why we allow that inner critic to say those things to ourselves.

• Connect your body and mind with two to three deep cleansing breaths.

• Now, recall something you were disappointed in or blame yourself for.

• See if you can recall the inner dialogue surrounding this situation. Is this something that you would say to someone you love?

• Notice how you feel as this negative event moves into your awareness. See if you can identify where you are feeling this negative emotion. Once you identify where that emotion resides in your body, take a few more breaths to release those sensations. You may say, "I forgive myself," or "Let it go."

• Now consider an accomplishment or something you feel proud of. It might even be something only you know about.

• Once you have the image in your mind's eye, take a moment to assess what is going on inside you. Do you notice any emotional response to this image? Pride, joy, or satisfaction?

• Take a moment to allow this feeling to sink deep inside and spread to all parts of your being.

• When a thought enters your awareness, acknowledge it. Then release it by turning back to your breath and feelings of peace and calm.

• Taming that inner critic is no easy task. It just takes practice in acknowledging and accepting both our accomplishments and forgiving our mistakes. It is no less than what we would expect from a loved one or a friend.

Instead of letting go of all your self-care practices, take a moment to try one of your favorite on-the-go practices when you feel yourself tensing up or feeling overwhelmed. You will find a renewed feeling of relaxation and focus.