Do you find yourself feeling scattered or unfocused at times? Do you forget how you got somewhere when driving? Are you aware that a chunk of time has passed and you do not recall what you were doing? Can you remember what you ate for lunch? This is where mindfulness comes in.
It’s just like a muscle.
You can train your brain to remember and recall details, to be more aware, alive and present. You can be more focused.
Try these tips for honing your focus to the present moment:
- Use bells or doorways as markers to bring your attention back to the present moment, and when you hear a bell (it could be someone’s phone notification or a church bell or the like) or pass through a doorway, notice that sound or place and call your attention to where you are and what you are doing in the Now.
- Use your five senses to develop Present Moment awareness. Call your attention to what you are hearing, seeing, touching, smelling and tasting in this moment. This will hone your focus and bring you to the safety that is usually found in this one moment and the only moment we can control.
- Practice deep diaphragmatic breathing. Once you are aware that your thoughts have derailed, bring them back on track to the present moment where you have some measure of control. We cannot control the past nor can we control the future. However, we can cultivate our control in this moment, starting with the breath. Breathe slowly and deeply, in through your nose, filling your belly like inflating a balloon. Pause for a moment. Exhale slowly through your mouth, contracting your belly as if deflating a balloon. Repeat 3 or more times.
If mindfulness came easy, we’d all be doing it.
Through focusing attention on sights and sounds and the breath in our body, mindfulness can be achieved as our mind will be full of the present, subsequently alleviating anxiety over things we cannot control such as past happenings or future worries. Being in this moment is more manageable and brings relief from anxiety. For more tips on developing your mindfulness practice, book your free 15 minute consultation today on mindfulness.
