Mindful Minute
The Healing Herd at LEAD with Horses provide excellent opportunities and examples for grounding. Horses encourage mindfulness. These amazing and powerful animals require our full attention for meaningful connection.
Got a minute?
Here are brief exercises that you can use to start on a path to mindfulness. You just need a minute (or less) and can build on the activities you find to be most helpful. No horse required.
1) Take five
This is a great one for when you are stuck in traffic
Inhale through your nose for a count of 5
Exhale out your nose or mouth for a count of 5
Pause
Repeat
2) New spaces
Pause as you walk through a door or enter a room
Breathe deeply
Notice any change in environment
Notice how you feel in the new space
3) Mindful walking
This can be done indoors or out. Take a minute to focus on your walk:
Notice each step, your speed, and movement
Notice your breath
Match your steps to your breath: as you breathe in, count steps. As you breathe out count the same number of steps. The number of steps will vary by person. Find a comfortable equilibrium between your lungs and feet.
4) Sit and breathe
Sit up straight in a chair with your feet flat on the ground
Rest your hands in a comfortable position and close your eyes
Focus on your breathing; follow each breath in and out
After 1 minute (or longer), gradually open your eyes
5) Take it Anywhere
You can do any activity mindfully: Walking in nature, talking with a spouse or child, taking a shower, even sitting in a meeting — these activities can be done with deliberate intent to focus on the present moment.
Choose one activity to do with mindful attention
Do the activity with deliberate intent to focus on the moment
Use your senses to notice details
Start with 30 seconds of mindful attention and go from there! The more you practice, the easier it becomes. And it can be more easily called upon in stressful situations once it becomes a habit.