Mindful Moment

Stress can impair our ability to think clearly, focus our attention, and regulate our emotions. One way to de-stress is by practicing mindfulness, which is the ability to pay attention to our thoughts, feelings, and sensations. There are many ways to practice mindfulness. Mindfulness doesn’t have to take a long time. When you have just a few minutes to yourself, consider making it a mindful moment. The first time you try this activity, you may find it difficult to focus. As you continue to practice this skill, it will get easier to notice specific sensations and direct your focus. Practicing breathing and moving mindfully are just a few strategies you can try to focus your attention to regulate your body and emotions.

1. To begin this practice, stand for a moment and focus on your breathing. You don’t need to control it but notice where you feel your breath in your body. See if you can feel the sensations of breath, one breath at a time.
2. Notice the places where your body contacts the floor. When you are ready, begin to walk.
3. Notice if you can walk slower than your normal pace to help you attend to the different sensations.
4. With each step, pay attention to the process of your foot leaving the ground. Notice how your weight shifts. You may feel other sensations, such as bending, tensing, and relaxing. Notice each sensation.
5. You may start thinking about other things. When this happens, gently direct your attention back to your breath.
6. You can continue this practice as long as you would like. Try to stay in the present and bring your attention to the physical sensations. Offer yourself appreciation for doing this practice.

• Was it easy or hard to breathe mindfully during this practice? Why or why not? How could you create conditions that make it easier to completely focus on the present moment?
• How did the practice make you feel? Accept whatever that feeling may be, comfortable or uncomfortable.
• How else might you practice a Mindful Moment (e.g., mindful sips of coffee, mindful walk, etc.)?