So, I know it can be HARD to stay in the present moment.

Especially when you are busy running around for work, the kids and our aging parents.  As busy women, we are constantly thinking about what we have to do next.  This kind of behavior can increase our levels of stress.  It can be this kind of stress that creates high blood pressure, heart disease, fatigue, depression and more.

We have to operate in the present moment as much as possible for our own health and those we love around us.

We should learn to live in the present moment so that we make the decisions about how we behave rather than being reactive (not in control) to life’s ups and downs.

Luckily for all of us, there are a few mindfulness techniques we can use throughout our busy day to get back to the present moment.  Mindfulness can be described as, paying attention to the present moment with kindness and without judgment.

One of the mindfulness techniques that can be simple to incorporate into everyday life is called Mindful Observation.

Like other mindfulness practices, the Mindful Observation technique will get you out of auto-pilot and habitual patterns of behavior and responses to life.  Mindfulness will enable you to make better decisions about what is best for you.

Like most mindfulness practices, mindful observation is simple but not necessarily easy.  But with consistent practice, this technique will become a normal part of your day.

Mindful Observation is about noticing what is happening right here, right now.  It is about paying attention to what is occurring at the moment.

This is not about thinking about the present moment but it is about observing and experiencing the present moment.

Observe the moment as if it was the first time you ever experienced it (each moment is unique, so it actually is the first time you are experiencing it). Simple, right?

Yet, because we have so much going on it might be difficult to just focus on the moment.  To get accustomed to this practice you can start by choosing an object to focus on.

It can be any object, pen, book, shoe, staring wheel, flower, cup, etc. Choose anything that is close to you.

Then use as many of your senses to observe the object as if for very the first time.  How does it look?  How does it smell?  How does it feel?  How does it sound?  How does it taste?

You may also practice Mindful Observation by noticing any physical sensations in a particular part of your body or throughout your entire body.  You may notice the sensations of temperature, tension, relaxation, movement, or clothing as it relates to your body.

Or you might focus on the feeling of the road beneath you as you drive, or the sound of the fan, or the sound of someone talking in the distance or the feeling of your bag on your shoulder.

The possibilities are endless and this technique only takes a few seconds to perform.

There are a few things to remember: 1) Avoid the urge to create a story about what you are observing. 2) You are observing not analyzing. 3) It is not good or bad, i.e. there is no judgment, it just is. 4) Be easy with yourself, it might take a few weeks of practice to get accustomed to this practice.

With practice, it will start to feel normal to take a few moments to focus on the keys of your keyboard as you type that email, or notice the variations of blue in the sky or to notice when you are about to blow your lid.

Keep practicing and let me know how this technique has worked for you.  What do you find yourself focusing on most?  When and where do you like to practice mindful observation?

Much Love,

CharmaineW