How to do it
Regularly spend a few minutes being right here, right now, in the moment. You may choose to do it while out walking, brushing your teeth, when eating, during your commute to work, or anywhere else!
Wherever you are, take a few minutes to tune in to your senses and really notice what occurs. Choose one sense (sight, sound, touch, taste or smell) and focus on that. You may notice that your mind starts to wander, it inevitably will. So just notice the thoughts as they come, and then gently let them go, bringing yourself back to the present moment.
Having spent a few minutes with one sense, tune in to your other senses in turn. What you can see, hear, feel, taste and smell? You may prefer to tune in to all your senses and let your attention be drawn to whichever sense is most noticeable to you in that moment. Simply notice what comes up for you, and remember there is no right or wrong here.
We thought it might be helpful to share this short body scan meditation with you. Find somewhere quiet where you can, sit lie or stand for 7-8 minutes and allow a little bit of you time.
Why it works
The vast majority of our pain or discomfort is due to thoughts about the past or the future. Many of us spend time thinking about things that have happened and wish they were different, or thinking about the future and worrying about what may or may not happen.
For most of us, most of the time, being in this exact moment is an alright place to be. This very moment is where you will experience the least pain and most happiness. The more time you can spend where you are, the happier you will be.
Additional resources
- Watch a 10 minute video of Andy Puddicombe explaining how 10 mindful minutes a day can allow us to experience a greater sense of focus, calm and clarity in our lives.
- Our blogs including “Being Present” and “Sssssh, time for some quiet?”
Find out more
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