This guided meditation or mental exercise is intended to help cultivate awareness and motivation to bring a quality of mindfulness or pause to the many daily situations,
Moments that otherwise are just transitions.
Usually transitions with autopilot or kind of mindlessness,
Opening a door,
Walking outside and to your car,
Clicking from one screen to the next on a computer.
Many of these moments that we usually don't think about are opportunities to have a brief pause,
Just take one extra moment and reconnect with the present moment with the present moment.
So many times we are lost in our minds and thinking about the future,
The past,
What we need to do.
Sometimes we're stuck on thoughts or emotions that are just there from a situation that has just happened,
A situation from the past.
And so many times in these transitions going from one thing to the next,
We don't usually get a pause.
And so here I'll guide just a few examples of applying that in the rest of your day today.
And the idea here is that we're really visualizing how that is a realistic way to apply mindfulness without having to take much extra time out of your day.
Just integrate this quality of interacting with the present moment into these daily situations.
So allowing yourself to really get settled if you haven't already felt that way,
Getting into this practice.
So just feeling the weight of your body on the chair or a cushion or whatever surface is supporting you in this moment.
Notice that transition,
Becoming aware of being in your body in this moment where you are.
So it's that quality of attention you may have shifted from thinking about something else or being stuck on a certain feeling to focusing on the instruction.
Take a deep breath and bring to mind the next moment that you anticipate you'll open a door and touch a handle,
A doorknob,
And notice that that moment,
We're visualizing it,
That will happen.
That's an opportunity to pause.
Just pause.
Just for a moment.
You can even keep moving.
Just bring that awareness.
So you're opening the door with that mindful attention and carrying on.
If you're walking down a hallway after that door,
You might even be able to continue with that awareness for a few moments longer,
Continuing to imagine yourself in that scenario.
See if there's a way you can also integrate taking a deep breath,
Really continuing with this visualization.
Notice that it likely doesn't cost much.
It doesn't take that much extra time,
Literally even just maybe an extra moment.
To pause.
You can really continue on just intentionally bringing that quality of attention and maybe an extra deep breath in that transition.
Next,
Bring to mind being at a computer and the many different windows that you might be navigating between your computer and your brain.
Different windows that you might be navigating between and when you make those clicks to go to the next window.
Often we're rushing.
We're wanting to get to the next thing and be efficient and that is great.
And even if you're slow,
Sometimes we're just sluggish.
Either way,
Imagine that scenario when you will next be clicking on a screen and with the same visualization as the doorknob in the hallway.
Notice how you can pause.
Might not even require a full deep breath.
Indeed,
If you're clicking through a lot of windows,
That would take a lot of time and extra breaths.
Here,
It can just be this brief moment of mindfulness.
Just even remembering that you're sitting in the chair and that you're focused on the next task.
And here we can see that this can become a more efficient way of staying grounded,
Sustaining energy,
Not getting too carried away and never taking a rest.
Just have that moment of pause and then carrying on,
Switching to the next task.
Rather than trying to multitask and actually be juggling all these things at once.
And when closing a computer,
Going on to the next thing from that screen,
Visualize this.
And here,
Maybe indeed,
Make sure to take a deep breath.
So with this visualization and this intention to these specific situations,
We will close this guided exercise.
And I wish you nice mindfulness and efficient work or more motivated daily activities.
And most importantly,
To appreciate that we can integrate this way,
This quality of attention into our daily situations and keep on living.
Be well.
