Starting the year off slow…
With the start of the new year, we often hear the language of “starting the year off strong, writing resolutions and goals and feeling motivated.” While all of those things can be great, we don’t always FEEL ready to start the year that way. Our bodies need time to heal, to process and experience things in a different way than we are taught in western society.
So this year, I propose, starting the year off
slow, with presence and from a heart centered place
Maybe reading that resonates with you but you struggle to think of tangible ways in which you could do that. Or maybe you notice some resistance coming up for you thinking that it may not be possible for you. Or perhaps you’re just looking for some new ideas on how to do this.
Here are 3 different ideas and ways in which you can start…
Set up a consistent morning/evening practice
Whatever you decide to do, there is truly no right or wrong, just try to maintain a sense of consistency. Whether your practice is 20 or 5 minutes long, or if you have a 5 step routine or just have a short meditation practice. It does not matter - just stick with it.
In maintaining a routine, you are able to tap into a sense of presence because you have to focus your attention on it. Additionally, if it is something you enjoy, then you will also be tending to your heart.
Try a mindful morning walk
What is that and how do I do it?
Start by choosing a route outside that you already know (one that you don’t need a map or directions to get through). Leave your headphones, and if you can your phone, at home. As you are walking, take some time to notice: things you see, sensations in and around your body, scents, your breath, smile at others walking and your thoughts. If you notice yourself getting distracted, come back to your breath - without changing it but simply noticing it - and start again to notice the things around you. You can also name them (either to yourself or aloud).
This practice allows for you to start getting in tune with your surroundings and practice mindfulness in a different way!
It can be especially helpful if you struggle to sit still in meditation or find practicing mindfulness to be difficult.
Noticing your patterns
Awareness is everything. If we want to change our behaviors or habits, we must first be aware of what they are. I suggest maintaining a journal to keep track of these things:
When do I notice I am most distracted?
ex: at work, when I am home, when I am eating meals, etc.
When do I notice it is easiest for me to be present?
ex: when I am doing exercise, when I create art or sing, etc.
What are times throughout my day that I feel the most rushed or feel as though I need to move fast?
ex: on my way to work, when I am running late, etc.
In what ways do I struggle to notice the sensations and be aware of my body?
ex: I don’t notice sensations from my neck down, I have a hard time when I am stressed, etc.
Start small, have patience, stay consistent. Creating new habits and ways of being take time, but with consistency it is all possible.
