In-the-Moment Short Practices

These practices are for YOU. When you are practicing mindfulness, it benefits you AND you automatically begin to show up in a way that is more present and aware of others.

Most of these practices can be done with kids as well. Talk about what you are doing, let them see you practicing and try it for themselves!

Ground

Feel your feet on the ground. If you’re sitting, feel your body meeting the chair. Just sense that you are right here, that there is earth underneath you. Let your body rest into this support.

Breathe

Just that. Sit and take a few (or many) breaths. If you want, put your hand on your stomach and feel it expand and contract. Focusing on your breath connects you to this moment right here, and to your own body. If it feels too hard to focus, try this 5-Finger Breathing technique. This one is great for kids, too!

Set intention

Before you start your day, or in a moment between things, take a moment to pause. Ask yourself what is important to you about this situation that you are entering. How do you want to show up? Let this intention guide you, and return to it as often as you need to.

One-Pointed Attention

Make whatever you are doing into a meditation by 1) Only doing that one thing, 2) Slowing down a little if that’s doable, and 3) Paying attention. Do one thing at a time with your full attention.

Name Emotions

Practice naming emotions as they come up. This one is especially powerful to practice with and alongside children. Name your own emotions, even when (especially when!) they are uncomfortable, and ask your kids to name or describe their emotions. This helps develop self-awareness, and awareness is the foundation for creating a beneficial response and taking care of ourselves.

Connect with Senses

Great to try this outdoors! Take a few breaths, then begin with the sense of touch. What do you feel on your skin? What do you sense in your body? Then move to hearing, listening, smelling, and seeing. Stay with each sense for a few a little while until it feels complete. Is it possible to allow everything to be perceived, what is pleasant and unpleasant? Notice what it’s like to connect with the world through your senses.

Take in the Good

Dr. Rick Hanson offers wonderful practices that help us to turn toward all that nourishes us. To put it briefly, when something occurs that feel good, when you feel joyful, friendly, alive, excited, etc., stay with it, let it soak into you.

• Practice: Taking in the Good

• Practice: "I'm alright right now"

• Article: Wire your brain for happiness + Video

• A few more from me in this vein… Gratitude | Being with the good | A tiny treasure hunt

What’s the kindest thing?

Just ask this question to yourself. What would be the kindest response right now to yourself given this situation? Let your response lead you into tending to your needs as much as you can right now.