Activity #3 – “Your Built in Metronome”
One of the best ways to slow your mind and be more mindful in the moment is to focus on one thing for a period of time. Your mind NEVER stops, but you can slow it down tremendously, which has powerful therapeutic effects on the body. The good news is that you have a built-in mechanism to make it easy. It is your breath. Your breath is a powerful soother because it is natural, rhythmic and effortless, much like a metronome used by musicians to help keep a steady tempo.
To practice more mindfulness, try this exercise:
Focus on your breathing for one minute. Start by breathing in and out slowly, inhaling to the count of 3 and exhaling to the count of 3. Continuously do this, training your mind to focus only on your breath, and the count of 3.
Notice the physical sensations in your body as your breath enters your body and fills you with life. Watch your lungs and stomach fill with life sustaining air, and then decrease as it naturally releases, preparing for the next breath.
Your mind will try and wander. Remember it is used to having quick, random, constant thoughts. Notice these thoughts, let them be for what they are and return to focusing on your breath. With more practice over time your mind will become more trained and quiet.
As you get more comfortable with this exercise, you can extend the time. And before you know it, you will be reaping the rewards of more mindfulness, contentment and overall well-being.
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I hope that these activities will in time will be the change you are looking for.
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Nancy Todd
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