Time: < 30 Minutes
STEP 1: We are not our thoughts – but many times we see them as reality, simply because they are what come to mind. We worry about the future and replay the past. Recognize that your thoughts are just that – thoughts.
STEP 2: Practice taking control of your thoughts so they don’t control you. "Ordinary thoughts course through our mind like a deafening waterfall," writes Jon Kabat-Zinn, the biomedical scientist who introduced meditation into mainstream medicine. In order to feel more in control of your mind and your life and to find that elusive sense of balance, pause, and, as Kabat-Zinn puts it "rest in stillness— stop doing and focus on just being."
STEP 3: To avoid worrying about the future, focus on the present. Often, we're so trapped in thoughts of the future or the past that we forget to experience, let alone enjoy, what's happening right now. We sip coffee and think, "This is not as good as what I had last week." We eat a cookie and think, "I hope I don't run out of cookies." Instead, relish in whatever you're doing at that present moment.
STEP 4: Be conscious and develop an alert interest in your experiences. “Mindfulness actually inoculates people against aggressive impulses”, says Whitney Heppner and Michael Kernis of the University of Georgia. “Once you recognize that you don't know the things you've always taken for granted, you set out of the house quite differently. It becomes an adventure in noticing—and the more you notice, the more you see. And the more excitement you feel.”
STEP 5: Don't Just Do Something, Sit There… Living a consistently mindful life takes effort. But mindfulness itself is easy. Just think of yourself as an objective party and observe your surroundings. What do you see, hear, and smell? It doesn't matter how it feels, it simply IS your present moment, so don’t judge it. And if you notice your mind wandering, bring yourself back by saying “Back”, “Now” or “Stop”. This reminds you that YOU are in control of where your thoughts lead you.
