Be still. Find yourself.
Guidebook
Wander Wonderer
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WHAT IS BEING IN THE MOMENT ALL ABOUT? The essence of being in the present revolves around mindfulness. Often defined as “the intentional, accepting and non-judgmental focus of one’s attention on the emotions, thoughts, sensations, occurring in the present moment.” Mindfulness is an attribute of consciousness. It is practiced philosophically, psychologically and spiritually for the maintenance and enhancement of well-being. Mindfulness captures a quality of consciousness that is characterized by clarity and vividness of current experiences and functioning. The core characteristic of mindfulness has been recognized as an open or receptive awareness and attention, which may be reflected in regular consciousness of current events, such as a conversation with a friend, having a meal by engaging one’s senses.
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WHY DO WE NEED TO LIVE IN THE MOMENT? By slowing down our pace, we start to take notice of the things that we once overlooked. We stop rushing through the day and doing tasks out of the routine. Mindfulness practices help us in four areas, namely, self-awareness, self management, self-understanding and relaxation. We learn to accept and forgive ourselves for the mistakes we make, and learn from it without harping on what it should be. Instead, we work towards a solution with positivity. We learn to better manage our body’s reactions, regulate emotions and calm fears and anxiety.
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WHY DO WE NEED TO LIVE IN THE MOMENT? Living in the moment contributes to several benefits in relationships, health, personal well-being. It helps us to inculcate an attitude of gratitude and appreciation that leads to happiness and contentment.
Improves health - Lower blood pressure - Lower stress levels - Improve sleep -Reduce chronic pain
Improves mental health - Treat depression - Treat substance abuse - Anxiety Disorders - Increase creativity
Happier Beings - Learn to take things by their stride - Lower Ego - Empathy - Appreciative - Contented
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STEPS TO BE IN THE MOMENT It is easy to be mindful! 1. Do one thing at a time. 2. Do it slowly and intentionally. 3. Give yourself breaks inbetween schedules. 4. Stop worrying about the future. 5. When talkingto someone, give your full attention and enjoy the conversation and company. 6. Have an open, curious, teachable and nonjudging attitude. 7. Relax!
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BEING IN THE MOMENT 1. Set aside some alone time Start with 5mins a day for a month and gradually increase subsequently
2. Take away all distractions Keep your mobile devices, toys and every distraction away from you.
3. Do one thing at a time Setting aside time to do only one task, and enjoy the process
4. Engage your senses Breathe, see, feel, taste and listen to the things you are engaging in
5. Let your thoughts flow Acknowledge all those thoughts that comewhether big or small.
6. Journal it down Write it, take a picture, draw it out, anything! Jot down your wonders.
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5 MINUTES STRESS RELIEF EXERCISE Yes! You just need 5 minutes! This exercise engages your five senses. It is easy, and you can do it anywhere and at any time of the day.
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Step #1
RELAX Sit in a comfortable upright position. Rest your hands in a comfortable position.
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Step #2
BREATHE Take comfortable and even breaths. Acknowledge your breathing, and let it enter deeply and exhale fully. There are 4 breathing techniques. 1. Flower Sniff Imagine smelling a flower, breathe in through the nose and out the mouth, releasing any tension. 2. Hissing Breath Breathe in the nose, long deep inhale, and out the mouth on a hissing sound, slow and long. 3. Bear Breath Inhale through the nose, pause. Exhale out the nose, pause. Breathe in to a count of 3 or 4, Pause for a count of 1 or 2. Breathe out to a count of 3 or 4, Pause for a count of 1 or 2. 4. Bunny Breath Just 3 quick sniffs in the nose and one long exhale out of the nose.
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Exercise #1
LISTEN Even as you breathe, notice the sounds around you and identify them.
Listen and notice: Are the sounds you hear pleasant? Can you identify what sounds are they? Are you now hearing more than you were before you started? Can you still hear those subtle sounds?
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Exercise #2
SMELL Notice the smells of your environment. Try closing your eyes so you can focus on the subtlest of scents. Smell and notice: Can you smell the fresh air coming in through your window? Is somebody cooking in your building? What fragrances do you smell? Can you identify them?
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Exercise #3
SEE Notice the colours, shapes and textures of your surroundings. Look closely into the details. Observe and notice: How many colours are there? How many shades of blue are there? How do the fine details look like? How do they complement each other? How different are they from one another?
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Exercise #4
TASTE You can do this whether or not you are eating. If you are taking a small bite, notice all the flavours and textures in your mouth. If you dont have food, notice your tongue in your mouth, your saliva, and your breath as you exhale. Run your teeth over your teeth and cheeks. Taste and notice: What do you taste in your mouth? Are they pleasant? Is the texture of your food soft or hard, smooth or rough?
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Exercise #5
TOUCH Notice the sensations of where your hands meet a surface. Try feeling the textures that you noticed by sight a moment ago. Touch and notice: Is the material smooth, rough, soft or hard? Is the object hot or cold? Describe the texture that you’re touching.
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Exercise #6
WALK If time permits, go on a short walk and engage your five senses! Let your thoughts flow. Acknowlege them, do not resist. Breathe, feel and enjoy the moment! Walk and Experience: How does the grass feel beneath your feet? How does the air smell? Can you hear the leaves rustle? What sounds do you hear? How do you feel?
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Exercise #7
LET YOUR THOUGHTS FLOW Do not be afraid of your thoughts. Be mindful of them. Be still, listen, let it flow. Hear what it has to say. Let your thoughts renew your mind. If the thought spoke to you, write it down in your journal.
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