Last week I taught 3 mindfulness classes to the most challenging audience I've ever faced, teenagers. I was one of the guest speakers during a week of different activities and while I was intimidated, it was a really rewarding experience. One, it was awesome mindfulness was even part of the agenda! Two, even when I thought I wasn't getting through, a few kids told me they haven't felt that relaxed in a long time.
Mindfulness is a pretty simple concept. To be fully aware of and focused on the present moment without judgement or expectations. One sentence, that's it! However try practicing mindfulness and it is a whole other story. We live in a world that is loaded with distractions, notifications, and noise. All of it intended to have our mind jump around from one thing to the next, pulling us out of the now. Multi-tasking is encouraged and overstimulation is abundant. It can put our nervous system into a flight-flight-freeze response, create anxiety, or exhaustion.
During the classes, I led the kids through these 5 mindfulness techniques which I like to use at times in my own life for different reasons. I like them all because they are easy (and free!) to try out to see what works for you in different situations.
Release the Weight: Simply lay flat on your back, extending the arms and legs. Allow the body to feel both supported and molded into the ground. With the eyes closed, press the palms downwards, imaging they are connecting to the stable earth energy. On each exhale, release the weight of what you are carrying. Breathing in lightness, breathing out heaviness. I recommend this when you are transitioning from one activity to the next (i.e. after work, before family time in the evening).
Body Scan Meditation: There are many variations of body scans and they can be done in a few minutes to an hour or longer. I start with paying attention to the bottoms of my feet and slowly rising up the back of the body first. The goal of a body scan is to focus and be curious about each tiny part of your body, having all of your awareness on your physical being right now. If you want a guided version, the internet is filled with meditations. Personally I love the Insight Timer app. I recommend a body scan meditation before going to bed.
4, 7, 8 Breath-work: This tool is all about focusing on your breath. You will inhale for a count of 4, hold the breath for a count of 7, exhale for a count of 8. This pattern of breathing can be repeated 5-10 times depending on how you are feeling as you go through it. It can assist in stress and I recommend before you do something uncomfortable (i.e. speaking in a big meeting at work) to center yourself first.
Somatic Finger Tapping: Expand your hands and fingers fully. Then slowly rub the thumb against each finger tip. Start with your pointer finger and move through to the pinky, then repeat. Take your time with your awareness on the individual ridge of each finger tip. I recommend this when you are in public in a challenging or frustrating situation. This can discreetly be done without bringing attention to yourself when with others.
Engage All Senses: This last tip is to bring all of your senses into action. Wherever you are, name 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste. Repeat the process and recognize how your senses are centered in the present moment. I have used this technique many times on a bumpy flight when my anxiousness likes to rise.
All of these have the breath or body involved. That is intentional. Our mind is great at bouncing from the past to the future to the present and back again. However, our body and breath are always here, now. They can't leave to go to the future and past. Mindfulness is all about presence. Using any of the above, or your own body-breath practice, can help you be a little more mindful and enjoy this one moment.
