Mindfulness… You’ve probably heard the term before, but what does it really mean? While it can refer to a specific type of meditation, mindfulness can also be an everyday practice that helps you focus on being present and staying in the moment. Practicing mindfulness has been shown to improve cognition, ease anxiety, and reduce stress. What future BCBA® doesn’t need help with that? If you’re looking to incorporate a little more mindfulness into your life, you’re in luck. PTB has rounded up three quick exercises to help you focus on the here and now.
#1: Box Breathing
Also known as “square breathing,” box breathing is a mindfulness technique that will help you take a beat during high-stress moments. Box breathing can slow down your heart rate and promote an overall feeling of calm. Step one: Inhale slowly for four seconds. Step two: Hold that breath for four seconds. Step three: Exhale slowly out of your mouth for four seconds. Step four: Hold the exhale for four seconds, then repeat the steps.
#2: Walking Meditation
Walking can be a great way to incorporate mindfulness into your everyday routine. A walking meditation isn’t just a regular walk around the block, it involves staying present with every step (sorry music lovers, that means the headphones stay behind). Pay attention to your body, how you’re feeling, any soreness or stiffness. Take in your surroundings, the sights, sounds, and all the other sensory experiences that come with the outside world. A meditative walk can be a great way to reconnect with yourself and recharge your mental battery.
#3: Single-Tasking
Multitaskers, take note. If you find yourself frazzled by a too-long to-do list, try single-tasking. This technique can help you stay present during tasks that require a lot of concentration and brain power. Single-tasking means doing one thing at a time, with intention and purpose. Give your full attention to the task at hand, no matter what. This may take some practice but if you find yourself getting pulled in a different direction, take a moment to notice the distraction, then guide yourself back to what you were working on.