A Mindful Moment: Recent Episodes
Monica Biswas
You're juggling a lot in your life and heard that meditation can help ease stress, but don't know how to start. Or you've tried practicing mindfulness and felt like you "didn't do it right". I believe ANYONE can learn to practice mindfulness, and you don't have to go to an ashram and sit for hours to do so. I'll share short, practical and fun exercises to help you find a mindful moment in your day.
Paying attention to our bodies is a powerful and accessible way to bring us into the present moment. Your body is with you wherever you go, and so once you learn this technique you can practice anywhere.
Sometimes thinking turns into ruminating or obsessing and can make us feel stuck. It's also not helpful for our brains! Connect with your senses and with nature to open up new neural pathways in your brain which will reduce stress and create new possibilities. Shinrin - Yoku is the Japanese practice of spending time in a forest for the purpose of increasing wellness and improving health.
Time Required:
- Suggested minimum of 10 minutes, but could certainly add time if you have it!
You’ll need:
- A Forest location [arbnet.org]- arboretum, tree-focused garden
- Good walking shoes
- Water
Body Position:
- Sitting
- Walking
Happy New Year! On this episode, I share one of my new years intentions, my experience with anxiety, and a mindfulness practice using lemons! Focusing on each sense, one at a time, can help bring us back to our body, and to the here and now.
You'll Need:
2-5 minutes
Lemon and knife
Body Positions: sitting or standing
Reference:
Wild Hair Ventures: https://www.wild-hair-ventures.com/
This episode includes inspiration from the Hamilton Musical, as well as an opportunity to doodle mindfully with Zentangle.
Time Required: 10 minutes or more
You’ll need: 3.5 inch by 3.5 inch sheet of white paper Pencil Fine-tipped black pen/marker
Body Position: Seated at a table
Pen Option: https://www.papersource.com/desk/black-micron-05-pen-0-45mm-084511306448.html
YouTube Inspiration: https://www.youtube.com/watch?v=ej3oG_NjYJo https://www.youtube.com/watch?v=_yBGVONBOKU
Another situational mindfulness exercise. In this episode, I explore an uncomfortable emotion using a body scanning technique. See if it helps you loosen the hold of that emotion on your body and mind.
Experience "micro moments" of mindfulness in the course of your normal (hectic?) life by connecting with your shoulders throughout the day. I call this Situational Mindfulness.
Mindfulness can be achieved, even in the mundane. This one's for your daily commute.
Also, an introduction to sense-full-ness. More to come in a future episode.
Feel Your Feet An exercise for your senses that you can do almost anywhere.
Time Required: 3 minutes
You’ll need: Safe surface to be barefoot For alternatives: multiple surfaces (carpet, tile, grass)
Body Position: Barefeet Standing Walking
Reference: Anatomy of the foot https://en.wikipedia.org/wiki/Sole_(foot)#/media/File:Gray834.svg
Reflexology Article about Foot and Connection to Sleep https://www.mindbodygreen.com/0-21028/diy-foot-reflexology-for-your-best-sleep-ever.html
Sound Waves Let music bring you to the present moment.
Time Required: 3-5 minutes
You’ll need: 1 song Headphones
Body Position: Comfortable seated position Eyes closed
Reference material: Anatomy of the Ear https://en.wikipedia.org/wiki/Eardrum#/media/File:Blausen_0328_EarAnatomy.png
My Song Choices: Destination, by Cenobyte https://play.google.com/music/preview/T3udgjghko4lood5ekpezqgstii?play=1&u=0 Awake my Soul, by Mumford and Sons https://itunes.apple.com/us/album/awake-my-soul/983362067?i=983362077 Bambino, by Koffi Olomide Album https://itunes.apple.com/us/album/bambino/815324605?i=815324615 Rise Up, by Andra Day https://www.amazon.com/Rise-Up/dp/B00XY7SGXY
Welcome to the first episode of A Mindful Moment! Hear why I needed mindfulness exercises that didn't require a trip to an ashram or a weekend-long silence retreat. I believe anyone can practice mindfulness- we just need to find you the right practice for you. I will share unconventional exercises that are short, and maybe even a tiny bit fun! Join me and find a mindful moment in your day.