It’s an unconscious habit for us to worry, to be on the lookout for danger, or start to imagine worst-case scenarios. It was designed that way to keep us safe, enabling us to evolve as a human species. Fortunately, by having this awareness we can make a conscious choice to focus on what’s happening in this moment. As long as there is no real danger in the moment and we are connected to the present moment, we can begin to activate our parasympathetic nervous system which lets our body know we are safe and it's ok to relax. 

So you may be wondering, what is mindfulness? Mindfulness is meeting the present moment with a sense of kindness and compassion. Most people associate mindfulness with meditation. While you can practice mindfulness meditation, you can also practice mindfulness in most activities. You can think of it as a practice that invites us to turn up the volume on our senses and devote our full awareness to one central activity. By encouraging our senses to be consumed in the present moment, the volume of the thinking mind begins to turn down. Below are ten different mindfulness exercises that I encourage you to experiment with.

1- Acknowledge and allow your feelings to be felt- When you notice fear, anxiety or any unpleasant emotion arising, saying the phrase “this is how it is right now” to yourself, or “this belongs” as a way to invite yourself to feel your feelings. I’ve come to realize that Emotions are Energy in Motion. We can practice mindfulness by letting our feelings move through us.

2-  Move your body- Begin standing, soften your eyes and feel your feet supported by the ground beneath you. Take a few deep breaths and begin moving in a way that your body wants to move. Maybe that movement takes you to the ground or perhaps you want to explore the space around you. Move in a way that is intentional and feel into your body sensations. If you like, turn on music for inspiration to move to.

3- Spend time in nature- Go outside feel the elements of nature on your skin. Take in the different colors and textures that you see in the trees, shrubs and flowers. If you dare, walk barefoot in the grass or on concrete, feeling into the earth beneath you. Look up to the sky and take in the spacious view above you. Notice the shape of the clouds. Tune in to the soundtrack of nature all around you.

4-  Focus on your breath- Know that there is no “right way” to breathe. Begin by taking a few intentional deep breaths and notice the sensation of breath as it enters the body and fills your lungs and notice the breath as it leaves the body. Focus on that feeling. Is your breath warm or cool? Where do you experience the breath the most? Maybe you notice it as it enters & exits the nostrils, in the expansion & contraction of the rib cage or in rise & fall of the belly. If you like, place a palm of your hand on your chest or your belly to connect with the unique rhythm of your breath.

5-  Listen to the sounds around you- Find a comfortable place to sit or lie down. Make a choice to close your eyes or soften your gaze on one thing. Rest your attention in noticing the sounds around you. Try to listen to the sounds as you would your favorite song. Notice the different tones and textures of the sounds. Can you begin to sense the space between you and the sound? See if you can notice the impact that sound has on your breath, body sensations or thoughts.

6-  Drink a warm beverage- I find this mindfulness exercise to be effective in the morning as a way to check in with yourself, or in the evening as a way to reflect on the day as you unwind and prepare for sleep. Make your beverage and find a cozy spot in your home where you feel at ease to enjoy it. Before you take a sip, spend a few moments taking in the color and the smell of your drink. Feel the warm cup or mug in your hand. Slowly sip and notice the warmth that enters your mouth, the taste and sensation of ingesting the drink. Take your time devoting your focused attention on the experience of savoring your warm beverage.

7-  Nourish your body- As you begin to make a meal, set an intention to do so with your full attention. Take in the colors of the food and the aromas. Before you eat, take a moment to be grateful for the food and it’s properties that nourish your body. Focus only on eating your meal in a slow intentional way. Notice the texture and taste in every bite. After you’ve completed your meal give your body the space and time to rest, digest and absorb all the nutrients.

8-  Take a nap- Sleep is so nourishing for our nervous and immune systems. Give yourself permission to lie down and close your eyes. Snuggle up in a cozy blanket. Feel your body being supported by your bed or the couch. With each exhale give the muscles and tissues in your body permission to let go. See if you can feel into your eyes resting into and being supported by the eye sockets.

9-  Take a walk- Decide on a route or a path that you don’t normally take. This will allow your mind to take interest in your new surroundings. Walk at a slower pace feeling your feet connecting and lifting up from the ground. Pay attention to your surroundings on purpose and engage your senses. Notice how the temperature of the air feels on your skin. Take note of the colors and shapes that you see. When you pass someone, make eye contact and smile.

10-  Phone a friend - We all experience loneliness at one time or another. Bring to mind a person that brings a smile to your face when you think back to memories of time spent together. It can be a person that you speak to often or maybe someone you haven’t connected with in a while. Take a moment and give them a call -- hearing the sound of the voice of someone we love can instantly lift our spirits and elevate our mood.

Living as humans on this planet we will continue to be faced with uncertain times in the world. Investing in mindfulness and wellbeing practices on a consistent basis will help us all learn to navigate the world and relate to it with more ease. It is often said in Buddhist text that being human is an experience of 10,000 joys and 10,000 sorrows. During this time be gentle with yourself. Give yourself permission to feel your feelings. Create space in your day to embrace a mindfulness activity. Most importantly, remember you are not alone. We are all in this together.

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend” ~ Melody Beattie

Taking inventory of what I am grateful for invites me to loosen my grip, expand my perspective to include what IS working, and notice that I’m enough and what I have IS enough. Gratitude is a practice that allows us to notice the present moment and cultivate feelings of kindness and appreciation. I notice increased self love and compassion, less judgement of myself and others, and the ability to balance and draw upon the wisdom of my body, heart AND mind.

I look at meditation as an experiment to cultivate deeper self-understanding, while building a stronger relationship within. Gratitude is one foundation of my practice that keeps me coming back. Here are some examples of how I find gratitude to help mindful living and maintain connection to meditation practices:

• A guide back to my heart. When I’m too much in my head and feeling disconnected from parts of myself and others, gratitude has the potential to open or expand our hearts. Gratitude creates space in the mind, orienting us towards positivity and possibility.

• A path to motivation. At times when I am uninspired or I have lost my way, gratitude is there for me to come back to. There is a light-hearted, simplistic energy that gratitude inspires when things seem challenging or impossible.

• An antidote to rigidity or holding something too tightly in the practice. At times it manifests in an overthinking mind, and other times as discomfort in my body. I skillfully point my awareness back to that what I’m most grateful for. I notice how gratitude feels in my heart, emotionally and physically.

• A shift in perspective. I use gratitude as a way to widen my perspective and curiosity, plus acknowledge present feelings, thoughts and emotions. Invite gratitude and take note of  what shifts and what stays the same. This doesn’t mean pushing away the bad or negative, but rather using gratitude as a tool to create space and essentially rewire our brains to look for what we appreciate and are thankful for.

“Gratitude is a gracious acknowledgement that of all that sustains us, a bow to our blessings, great and small” ~ Jack Kornfield

Below are suggestions of ways to incorporate gratitude into your meditation practice:

• Start small by making a list of all that you are grateful for. Afterwards, sit in silence and reflect on your list. Notice what feelings and sensations are most present.

• Reflect on the people in your life who that you are grateful for. Identify which of their qualities you are grateful for. Find a way to express that gratitude with them and notice how that feels.

• Embark on a gratitude walk outdoors. Take inventory of what you notice and appreciate through your senses (sight, smell, sound, touch, taste) right there in that moment.

I’d love to hear about your experience and experimentation with inviting gratitude into your daily life.

I had tried meditating for years along side my yoga practice. Having a background in dance I easily connected to the movement and flow of the asana practice. However, sitting still, going inward, and learning to be present with my breath was a foreign concept. This past year I completed a 200-hour embodied mind training focused on mindfulness + meditation with Jill Satterfield. Creating a mindfulness meditation practice has helped me invite more ease into my daily life. Below are 4 key experiences and learnings that I share to create interest and inspiration for you to start or continue to cultivate your practice.

1. My heart & mind have become friends. They are no longer at odds with one another, but rather learning to be in dialogue with one another and I can learn to draw upon the wisdom that each carries.

2. Meditation is not just clearing the mind of thoughts. This practice has taught me to become a witness and notice the thoughts and feelings that arise. To create space between myself and the thoughts and feelings without being overly attached or avoiding. 

3. Loving kindness & compassion is a key component of mindfulness. Often in the West, mindfulness is defined as being present in the moment, but that is only one half of mindfulness. Meeting what is arising in the present moment with kindness & compassion completes the mindfulness package.

4. Creating a practice takes time, I have found success sitting with others and being supported by sangha (community). This is not about perfection or about doing it right; it's a practice; it's about showing up and doing your best.

Let's practice together | Join me at an upcoming mindful meditation event