By taking short, reflective breaks, our feelings, emotions, and behaviors become more aware, giving the clarity we need to choose how our days are spent.
Mindfulness provides practical tools to help you take your time back, get off the hamster wheel, and check-in frankly with yourself. Through taking short, reflective breaks of five minutes, we can become more acquainted with our thoughts, feelings, emotions, actions and behaviours. They know more quickly that our bodies are in distress or when our shoulders and stomach have a pain in their knots. We should pause for a couple of deep breaths, and give the brain time to realize that there is no immediate threat that slowly calms our body. It is here that we can think and choose more clearly rather than respond out of emotion, rather than from this position of calm and focused focus.
If we intend to exercise responsiveness, we give space for strategic preparation, objective setting and creative thinking. If we are conscious, we agree not to be tired and frustrated anymore with fires (in our minds, anyway). We agree to focus on our principles, based on our strengths and areas in which we are ready to grow. We see the strength, the vulnerability, the delegation, and the attention we need. We have the ability to move out of our comfort zones, to push ourselves and to overcome obstacles to success.
Connect in the morning: Take five minutes to connect to your breath before you dive into your daily routine and note the sensations of your body. What does your breath do? How do you feel about your shoulders?
Make a Habit: if you like, use an app, or download guided meditation for starting (there are some free options). Every day spend five minutes sitting comfortably and seeing your wind pass in and out. Start with a minute if five minutes seem too long. The goal is just to get used to training. Find out where, where, how, and why you are doing that — you will be encouraged to continue with your encouragement.
Add mindful breaks to transition times: Much quicker than your daily morning meditation, notice breaks during your whole day and attract our attention to what’s going on right now. We can take a deliberate break at anytime, anywhere — whenever there is a transitional moment, at our desk at work after sending an email. Here you can, for instance, take your coffee or tea for a thoughtful break:
How to enjoy a mindful break?
1. Whether you are at work or at home–don’t do this if you drive! –stop and put your favourite cuppa in full attention.
2. Take note of the emotions you can see at the moment. See, smell and inhale the delicious scent of the warm mug between your lips.
3. Taste these first few sips absolutely when you are finished, feel the warm liquid gliding down your throat. Keep in mind that while you do, you drink coffee.
Practice it a week every day, together with 5 minutes of meditation. At the end of the day the breaks become the routine, and the days are filled with wisdom and somehow a little longer.