Reclaim your center
Reclaiming our sense of center takes time.
- Hala Khouri
For many of us, dedicating more than fifteen minutes to meditation or yoga a day is out of the question. We have work, family, and personal obligations that require a lot of attention. Tracee Stanley talks about the “householder practice” being a way to integrate mindfulness practices into daily life. I’ve brought this concept into my own practice and found it reduces the friction I often experience while working or getting through a tough day.
By bringing mindfulness practices of any length or nature into your day-to-day you will experience their benefits. The benefits may feel subtle at first but over time, you’ll notice changes in your breath, what your mind gravitates towards, and how you respond to different stimuli.
Here are two short practices that you can do for three minutes or more. You may do them to start your day, right after you shower and get dressed. You can do them between meetings, chores, or other responsibilities. You can do them to end your day, after the formal work portion wraps up and before moving on to dinner. Find a time that works for you – even if it is just before bed.
Diaphragmatic Breathing
You can do this practice seated, lying down on either your stomach or back, or standing up. If it is your first time, I recommend doing it seated and placing one hand on your belly and one hand on your heart.
For the first thirty seconds, take your time to establish length in your spine and a stable, supported connection with the earth. Make any adjustments to your physical posture to ensure the body feels at ease. You can close the eyes or lower the gaze, if that feels comfortable to you.
For the next minute, bring your awareness to your breath, without changing it or modifying it. Feel the breath entering and exiting the body. Notice where the body expands and contracts with each inhale and exhale.
For the next minute, begin to inhale and draw the air down to your belly – this will engage your diaphragm. As you exhale feel the naval draw towards your spine and your ribs draw in. If your hands are on your body you can feel the belly expand into the lower hand on the inhale, as the hand over the heart will remain mostly still. If you are lying on your belly you’ll feel it press into the floor and if you are lying on your back, you’ll feel your back ribs press into the floor. Continue breathing in this way for as long as you like. If you find the breath is
When you are ready to transition out of the practice. Remember the earth beneath your body. Take a few deep inhales through the nose and exhales out the mouth. Welcome yourself back into your space.
Listening practice
You can do this practice in any still position. I encourage trying it indoors and outdoors.
For the first thirty seconds, take your time to establish length in your spine and a stable, supported connection with the earth. Make any adjustments to your physical posture to ensure the body feels at ease. You can close the eyes or lower the gaze, if that feels comfortable to you.
For the next minute and a half, take your awareness to all the sounds you can hear. Without labeling, naming or categorizing them, connect into your audible sense of hearing. Take your awareness to the furthest sound. Bring your awareness in a bit closer to notice sounds in your immediate environment – your room or building. Bring your awareness of sound to the body. Listen to the sound of your breathing and heart beating. You can stay with this part of the practice as long as you like.
When you are ready to transition out of the practice. Remember the earth beneath your body. Take a few deep inhales through the nose and exhales out the mouth. Welcome yourself back into your space.
