In the whirlwind that tends to be our day, it can be challenging to stay present. Our 24-hour news cycle, never-ending list of open tasks at work, family, friends, and on and on …
When you find yourself feeling unfocused or overwhelmed, find an object you can focus on – I keep a 15-minute hourglass on my desk. Whether it’s one minute, five minutes, or 15 minutes, set a timer and focus your visual attention on the object of your choice. Take a slow, deep breath in through your nose and let it out through your mouth …
Let your breathing settle into its natural rhythm and tune into the physical sensations as your chest and belly expand with each in-breath, then retreat and soften with each out-breath. When thoughts come up, acknowledge them, let them drift away like a cloud in the sky, and turn your visual attention to the object you selected as you follow your in-breath all the way in and your out-breath all the way out.
When your timer alerts you, let out one last deep breath and return your attention to your day.
