by Debbie Zuckerman, Board-Certified Health and Wellness Coach
I used to feel guilty about not being mindful enough. I felt like I was failing at mindfulness which in itself is counterproductive to what the practice is all about. Slowly but surely, I learned to reframe this limiting belief and release the judgments preventing me from experiencing the beauty of this practice.
My old belief was rigid. I thought that in order to have a “successful” mindfulness practice, it should be scheduled and consistent. I felt anxious searching for the best guided meditation. I had a hard time finding the “perfect” meditation as I scrolled through various meditation apps (amazing and abundant as they are). This belief led me to set unrealistic goals around my mindfulness practice that I was unable to achieve.
Now, when I am “being” mindful, I am not “doing” mindful. My thoughts are no longer controlling my experience when I am present with my emotions, senses, and physical sensations. These days, my daily intention is to practice mini mindful moments to regulate my nervous system. I like to think of it as drinking water throughout the day to stay hydrated, rather than approaching the end of the day feeling dehydrated and drained.
A moment of mindfulness can be 10 seconds, one minute, or 10 minutes . . . and can be embraced most anywhere and anytime. It does take practice and commitment, and with time can become second nature. I like to incorporate mini mindful moments when “doing” routine household and other daily activities such as: folding laundry, emptying the dishwasher, watering the garden, playing with my dog, sitting at a red light, drinking my morning coffee, cutting vegetables, and more.
In these moments, I like to take a holistic inventory of my emotions, thoughts, and physical sensations. I incorporate deep belly breaths using box or diaphragmatic breathing and try to label my thoughts and emotions without judgment. The 5-4-3-2-1 grounding method comes in handy, and I may use tapping techniques, play music, or stretch, depending on what my nervous system needs.
If you are searching for a mindfulness practice that feels right for you, I am here to help!
Schedule a session or contact me at debbie@centerpiecewellness.com to create, modify, or enhance YOUR mindfulness practice.