“Surrender to what is. Let go of what was. Have faith in what will be.” ~ Sonia Ricotti
Over the past few years, I’ve embarked on a mindfulness journey, finding a way to reconnect with the present. In the past, I often found myself caught up in stress and worry. It was challenging to sit still or enjoy the moment; I either reflected on the past or fretted about the future. One day, it hit me: “Where have all those years gone?”
It felt like I had been operating on autopilot for so long that I had abruptly woken up to the reality I was missing. Have you ever driven home from work only to suddenly realize you’ve arrived without remembering the journey? Or taken a bite of a sandwich only to find it completely gone, thinking, “Did I really finish it already?” It’s a rather disheartening revelation.
Such moments occur when we disengage from our surroundings, constantly running on autopilot without knowing how to switch it off.
This is where mindfulness comes in to make a difference.
However, cultivating mindfulness requires commitment. Initially, it may seem daunting, especially if you’re unaccustomed to stillness—many of us have lost that ability.
BREATHE
Focusing on your breath is one of the best ways to anchor yourself in the present and heighten your awareness of your surroundings. Pay attention to each inhale and exhale. When you find yourself in a stressful scenario, try this breathing exercise: inhale through your nose for a count of 1-2-3, hold your breath for a count of 4-5, and then exhale through your mouth for a count of 6-7-8-9. This means a 3-second inhale, a 2-second hold, and a 4-second exhale. Repeat this several times to gently refocus your mind on your breath and away from anxiety.
This technique is especially beneficial when you’re waiting and start to feel anxious, like at a doctor’s office or stuck in traffic while in a hurry.
UNI-TASK
Here’s the truth about multitasking: we often believe we’re adept at it, but most of us aren’t. Productivity can decrease by up to 40% when trying to juggle multiple tasks. Personally, I tend to multitask at work, which becomes a prime opportunity for practicing mindfulness. My job can get chaotic—dealing with paperwork, tight deadlines, and constant interruptions from phone calls and clients. When I attempt to multitask, like drafting a legal document while responding to emails, I inevitably make mistakes. This leads to the frustrating loop of proofreading and correcting my work.
When I feel overwhelmed, I step back and reassess, asking myself, “What’s my priority right now? What needs to be accomplished first?” With practice, I find I rely on this less, but unlearning multitasking is a challenge.
DON’T JUDGE YOUR THOUGHTS
While striving for mindfulness, you may find yourself distracted by anxious thoughts. You may become aware of all the worries racing through your mind. Soon, you’re feeling anxious about being anxious.
Anxiety thrives on distraction, primarily as a means to avoid discomfort. Try switching off your TV, putting your phone down, and spending five minutes in total stillness and silence. Initially, this can feel very uncomfortable. You might think, “Um… this feels odd. It’s too quiet. I don’t like it.” Your mind may start wandering, leading you to confront bothersome thoughts. Do not resist them; simply observe your thoughts without judgment. It’s akin to stepping outside your mind and watching your thoughts pass by. As you do this, allow those thoughts to drift away.
With time, this 3rd person perspective will help you recognize anxious thoughts and emotions without succumbing to them. You’ll learn to detach, reducing their control over you, allowing for the potential to move on from pain.
BE MORE PRESENT
Being present can be challenging and may feel unnatural at first, but it’s a skill that requires practice. Tools like “mindfulness bells” can help. These cues remind you to return to the present moment. I use various triggers, such as sunlight hitting my keychain or specific sounds or numbers. When I accidentally bump my elbow or drop my keys, I take it as a sign to pause and ask myself, “What am I doing right now? Where are my thoughts wandering?” This practice is effective in helping me stay grounded.
I enjoy being mindful during simple tasks like washing dishes or folding laundry. I cherish the warmth of freshly dried clothes and the comforting smell as I fold them. When you concentrate on these little details instead of thinking about your next chore, you find joy in even the most mundane activities.
Often, we perceive the present moment as mundane and ordinary. We tend to distract ourselves—scrolling through a phone during dinner or being inattentive in conversations. Yet, this is what makes the present moment truly remarkable; we seldom allow ourselves to just “be.” When you train yourself to truly feel the sun on your skin during a run or lock eyes with someone important during a conversation, you’ll discover hidden magic in those seemingly “ordinary” moments.
