For example, instead of trying to meditate for 20 minutes per day right away, start by trying to meditate for three minutes per day. Then, increase your time as you become more comfortable with meditation. Walk to work with your phone in your pocket. Do not text or talk on the phone unless it is an emergency.
For example, the next time that you brush your teeth, notice the smell of your toothpaste, the sound of the brush against your teeth, and the way that it feels.
Don’t get upset at yourself if your mind wanders. It is normal for your mind to wander sometimes. Just accept that you took a little mental vacation and return your focus to the present.
You can also use something more external like making a cup of tea, looking in the mirror, or removing your shoes after work as your cue. After a while, you may begin to ignore the cue because you are used to it. If this happens, change your cue to something else.
Try taking a different route for your evening walk or add a new ritual to your bedtime routine.
To get started with meditation, find a quiet spot and get comfortable. You can either sit in a chair or on a cushion on the floor with your legs crossed. Close your eyes and concentrate on your breathing. As you focus on your breathing, try not to get distracted by your thoughts. Just let them happen and pass by. Without opening your eyes, observe the world around you. Pay attention to how you feel as well. What do you hear? What do you smell? How do you feel? physically? emotionally? Set a gentle timer on your phone so that you know when to stop. You may want to start by meditating for 5 minutes and build up from there. Make sure the people you live with know that you will be meditating and ask them not to disturb you. [2] X Research source
For example, if you have to wait in a long line to purchase your morning coffee, take that time to observe your surroundings. As you do so, think about what you are grateful for in that moment.
If you find that you are having a hard time being present, close your eyes and focus all of your attention on the soles of your feet. As you do so, think about how the soles of your feet feel against your shoes or on the ground. Notice the curve of your arch, the back of your heel, and the bottoms of your toes. [3] X Research source
Throughout the day, take a moment to remember something you are thankful for. You can speak or even write down your gratitude to reinforce it. For example, you might say or write, “I am so thankful the sun is out today; it’s beautiful!” or “I am so thankful for my caring family; they make me feel so special. ”
For example, you could offer a compliment to a stranger such as, “I love your dress! It is so beautiful. ” Look for ways to show kindness in whatever situation you are in. Even something as simple as smiling and nodding at people throughout the day might help to brighten someone’s day and keep you focused on the present.
