Mindfulness is The First Step to Durability
Mindfulness matters when it moves with your day as inner calm amidst outer chaos
Which track appeals to you today?
Clear My Mind:
unhook from noisy loops
Calm My Body:
reset breath & posture
Change my Moment:
mindful words & boundaries
Try it out.
Here is a quick on-the-spot practice and a quick plan you can try when fear spikes or pain flares:
1. Ground (10s): Plant both feet. Soften jaw, drop shoulders. Longer, slower exhale.
2. Orient (15s): Name 3 things you see, 2 you hear, 1 you feel on the skin.
3. Name (15s): Say: “I feel bodily sensations: ___ & ___. Emotion: ___.”
4. Breathe (60s): In for 4, out for 6 (5 cycles).
> If pain: breathe around the area, relax 5a bit more on each exhale.
> If fear: place a hand on chest, say, “I am protected; I can ride this wave.”
5. Navigate (20s): Choose one small next step: sip water, stand up, send one line, take a slow walk, or say, “I need a break, I’ll be back in 15 minutes”