Drop Into a Mindful Moment

When we practice being in the present moment, we give ourselves the option of witnessing and responding, and even redirecting, rather than being on automatic pilot.

BY JASON GANT

The present moment is where togetherness, play, and fun live. By cultivating presence, we become more conscious of all the goodness in our lives—we discover we have a choice of what we pay attention to in any moment. Even in times of challenge and adversity, we can access a sense of ease, relaxation, and calm. Presence also allows us to show up fully for other people with kindness and care (even if we don’t always agree with them). By helping others feel seen and heard, we nurture a sense of safety in which discussion and collaboration, instead of conflict, can become the norm.

Here are two ways to practice mindfulness in “stealth mode,” meaning you can practice at any time, anywhere, under any circumstances, without anyone even noticing.

TAKE THREE FULL BREATHS

First breath: Bring your full attention to breathing.

Second breath: Relax the body. Drop your shoulders.

Third breath: Ask yourself: What’s important right now?

HEAD, BODY, HEART, CHECK-IN

Take three full breaths, scanning one area of the body with each breath.

First breath: Scan the head, representing thoughts.

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Second breath: Scan the body, representing emotions and sensations.

Third breath: Scan the heart, representing values and intentions.