Mindfulness Check-In
Written by Alicia Lamar
HFC San Antonio Psychotherapist
You know that perfect moment when things just work; that zing you feel when you do something and it just feels right, when things line up and everything connects? This feeling is exactly what happens in your brain when you practice mindfulness skills.
Maybe you think that mindfulness is a “woo-woo” activity and not for you? What if I told you that there is scientific evidence that shows that the practice of mindfulness can decrease anxiety, stress, and symptoms of depression? A mindfulness practice can lead to new neural pathway development that can help us to feel more connected with ourselves and with our bodies. There is a positive correlation between mindfulness practice and the growth of compassion. So basically, the more we practice mindfulness the better we feel!
A mindfulness practice can begin with a simple breathing technique and can last as little as 2 minutes. Choose a place and a time to begin your practice that is free from distraction. Remember that mindfulness does not mean relaxation, it is a method to assist you to connect with your body, to hold space without judgment, and is intended to foster being present in your world.
Quick 2 Minute Mindfulness Practice:
1. Sit in a comfortable position, somewhere quiet that you will not be interrupted.
2. Do a quick check in, how are you feeling and what is the intensity of that emotion? (Examples, nervous, happy, lonely, confused: scale 1-10 with 1 meaning low or no feeling and 10 being extreme or intense emotion).
3. Choose two words- one that represents something powerful, and one that represents something that you think is meaningful. This will be different for everyone (examples: power=integrity, meaningful=peace).
4. Set the timer on your phone for 2 minutes, and then set it aside! If you are comfortable closing your eyes, do so. If not lower your gaze toward your lap. Begin to breathe and notice your breath. Inhale and exhale for 4 repetitions (one inhale/one exhale is one repetition).
5. Transition- Begin to slow your breath down: 4 counts (example, inhale 2,3,4: exhale 2, 3, 4).
6. For the remaining time use the slower breathing pattern: As you inhale, either verbally or internally state your power word and as you exhale, use your meaning word. (Example, as you inhale you say or think the word integrity, as you exhale you say or think the word peace).
7. When your timer goes off, take a moment to check in with yourself. How are you feeling now? Using the same scale that you used in the beginning, to what degree do you feel the emotion?
If you are needing assistance to help be more present or anxious, Anxiety Therapy could help you. Contact us today to set up a free consultation.