Micropractices
Mindfulness sounds good in theory, but in our day-to-day it’s easy to get caught up in the moment when traffic, work, our bodies, or relationships don’t cooperate. These practices may help you find some of your inner wisdom!
STOP
This practice can be done in a few seconds or a few minutes to build in space between stimulus and response.
S: Stop. Take a pause and slow down
T: Take a couple deep breaths to ground you
O: Observe what’s going on in your body and mind. What stories are you telling yourself?
P: Proceed. Perhaps what you were planning on doing with a bit more choice, perhaps something different
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5-4-3-2-1
This practice is great for when you are really in the thick of it, and feeling very anxious, angry or sad.
Take 5 breaths
Name 4 things you can see
Name 3 things you can feel
Name 2 things you can smell
Name 1 thing you're grateful for
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HALT
When emotions are high, HALT brings awareness to what can amp-up your emotions.
H: Are you hungry? Our body and brains need fuel to control our impulses & emotions. Find a healthy snack! #peanutbutterpretzelsftw
A: Are you feeling anxious or angry? Anxiety about status, perceptions, or other things can accentuate stressors. A few deep breaths with a focus on the exhale can calm your nervous system and remind you that the spark is not the fire.
L: Are you feeling lonely or in need of connection? We are social animals, and are wired to connect. Even if you don’t feel like it, consider calling or texting a friend or family member or, ideally, seeing them in person.
T: Are you tired? Our brains need sleep, and poor or limited sleep eviscerates impulse control. Can you find some time to rest (ideally away from a screen) or create the conditions for a bit more sleep at night?
Swap “I have to” with “I get to”
Stress narrows our aperture. This practice helps you see beyond the blinders.
When you’re feeling aversion to something – a sense of “I have to do XX” see what happens if you instead say “I get to do XX.”
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“Gratitude is everything”
Cultivating appreciation is a powerful way to see yourself and your world a bit differently. Try journaling, emailing, or texting a friend a few or one thing you’re grateful for every day. If you don’t feel particularly grateful, let that be OK, pause, and see if can find something small
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Mirror goodness
Our brains have a negativity bias. To help rewire your brain, make it a practice to notice good things about other people: what they are wearing, how they made you feel, their service. And don’t use your words. You may notice you see more of your own good, too.
WAIT
“Why Am I Talking?” Most of us talk a bit more than we need to. Next time you’re about to interject in a meeting or at a get together, ask yourself this question. If what you’re saying necessary? Kind?
“We waste our energy and exhaust ourselves with the insistence that life be otherwise.”
—Frank Ostaseski
