Throughout the day we encounter both challenging and joyful situations. Usually our focus gets locked on a specific aspect of our experience and we miss out on the range of what is in front of us.
There is more happening in each moment than we imagine and we have the capacity to embrace our experiences more fully.
1. Go outside (or look through a window), standing or sitting comfortably and look straight ahead at nature.
2. Focus on one thing that is in your line of sight.
3. Without turning your head, expand your awareness to the entire scope of what is in front of you.
4. Notice whatever subtle changes come about without getting caught up in thought. It could be a slight breeze, a shadow, an insect or bird, a small movement of a leaf or some other shift.
5. Take a few breaths as you continue to notice.
Everything in front of you was happening at the same time.
You can experience more joy and clarity in life when you live mindfully.
Try this and let me know in the comments below what happened. Did you see more that you first thought was there? Were you able to stay in the moment? How do you feel now?
Un-Hook from Reaction with 5 Simple Tools
Relationships can be wonderful and rich, but they also often challenge us.
Those we care about the most can easily frustrate us. Our significant other, our children or parents hook us and we react.
Many times the feelings are justified, but the problem arises when we respond with inappropriate behavior. Yelling, stomping and name calling is harmful to both you and those around you, and your frustrations can lead to these behaviors in a flash. It is like being blindsided by a car. You did not see it coming until it is too late, but the damage is already done.
How can you step on the breaks instantly?
Here are some simple tools that can help:
1. Take a breath
2. Feel your feet on the ground
3. Put a visual Stop Sign in your mind
4. Walk away and talk later
5. Bring to mind someone you care about (it might be the person you are reacting to)
What do all of these tools have in common? They bring you back to the moment.
Try one or all of these tools and see if it makes a difference. If you react to others in emotionally harmful ways, and later realize that you should have used one of the above techniques, you are already on your way to change. Please share what worked or did not work for you in the comments below. Feel free to contact me with any questions.