One of the reasons I want to write a series of blogs that focus on how you can find “meditation moments” in your every day is because I think so many of us miss out on the benefits of meditation because we think it has to be a formal, lengthy, or a complicated practice. While there is of course huge benefit from creating a ritualized and consistent meditation practice, we can’t all accomplish that due to life circumstances or where we are at emotionally with ourselves. So, if we can find some small ways in our daily lives to be meditative why not do that and call it our practice? I’m not judging if you not!
My hope is that this way of thinking has you considering the power of taking even 1-minute of your day to be more present, more in the moment, more about something joyful or energizing, or tap into anything that lights a smile inside of your heart, mind, and body. Come on – feel the love!
Can you think of the one or two times a day where you are lying in relaxation as part of what you are doing? Well here is a hint – it is when you wake up in the morning and/or when you lie down to go to sleep at night. Now, not all of us get two of these relaxed moments each day, I for one haven’t had many mornings in 10 years where I haven’t been awoken by either a small human or a big dog staring at me for attention and food. However, if I plan and allow for it, I always have a few minutes at night right after the light turns off where a mindful moment is possible.
So here is what I want you to try at your next bedtime…Plan to turn your light out ahead of being so exhausted. And I do mean plan – while we are at this moment each day, many of us come to bed so flustered or tired that we are actually almost wired and wide awake.
Next, after the light is out I DO NOT want you to think of your schedule for tomorrow, worry about if you put water in the coffee pot, think of how you shouldn’t have posted that selfie on Facebook. Instead I want you again to plan on what you will focus your mind on for 5 minutes. Here is what I want you to focus on in the dark – eyes open or shut:
- Think of one thing you did really well during the day – were you kind to a stranger, did you tune into your partner as they spoke of an issue at their job, did you feel proud at a work presentation, etc.
- Then think on how it makes you feel to think on something you did well – do you feel physically warm, do you smile, do you feel light, are you high fiveing yourself in your mind’s eye, etc.
- Now give the moment a color, a sound, or give it a texture. Is it bright yellow, does it sound like a melodic wind chime, or is it fluffy like cotton?
- Next see if you can sense or locate this color, texture, or sound in your body…where do you sense them? – is it a heat in your stomach or a sense of relaxation in your shoulders? Is it in one place or several places?
- Now use your inhale and exhale to grow, expand, or brighten this color, texture, or sound to other areas of your body as is comfortable and feels natural to you.
- Now give yourself a hug…you are all filled up with a sense of wellbeing and success based on a moment in your day that you feel you were at your best.
- Finally, go to sleep.
This action of thinking of a moment that you consider a good moment, one that went well or felt good, and then expanding it in your physical body is a way to en-train the moments you are proud of and would want to replicate in your mind. So, when you are faced with tomorrow, your brain and body have a memory or map of how to make you feel this great again in a moment you will have during your day.
Give it a try – and sweet dreams.
For other mindfulness moment ideas:
My name is Susan, and I am a Certified Neurosculpting® Facilitator and the Director of Corporate Programs for the Neurosculpting® Institute. I am also a wife, mom, friend to many, a skier, a boxer and according to my dog – a pretty good dog mom!
I believe it is important for potential clients to understand how I came to Neurosculpting®, as it often connects me to you.