The world is troubling these days, anxiety is high, and our brains are actually wired to focus more on the negative. Which is why mindfulness have never been more important! Try this short, simple mindfulness meditation to help you release tension and rediscover the good that exists in THIS MOMENT. Even in tough times.
Given the state of the world lately, I’m guessing I’m not the only one whose anxiety has been creeeeeeping back up the past few weeks. It’s sooo easy to get lost in focusing on all that’s awful and sad and scary and already did and could happen.
In fact, our brains are actually wired to focus more on the negative.
This is where mindfulness can be profoundly helpful.
Mindfulness isn’t about overwriting or ignoring all of that. It’s about sitting, breathing with and really getting to know those feelings inside and where they come from.
AND it’s about consciously opening our senses to notice MORE than just those.
It’s about ALSO noticing the tiny joys and beauties and pockets of peace around and in us RIGHT. NOW. About noticing what feels good in our bodies already. About remembering how good it feels to let ourselves land on the earth and feel that firmness beneath us–that steadiness amidst alllll the change and chaos.
Sometimes that old Jenny conditioning makes me feel I don’t deserve more peace and good when so many in the world are facing so much worse. Then new Jenny perspectives kick in and remind me that I’m no good to anyone anxious and depleted and overwhelmed…and the brighter I am, the better I can show up for myself and those around me…and maybe find more ways to show and stand up for our troubled world.
So maybe you join me for this teeny practice that reminds us that there IS good here in this moment, even if it’s tiny:
🏔️ Find a comfortable seat. 🏔️ Let your body land on the firm earth beneath you.
🏔️ Take a deeeeeeep breath in through your nose.
🏔️ Exhale with a sigh through your mouth and see what, if anything you can let go of in this moment.
🏔️ Begin to slowly scan your body, inside and out.
🏔️ Find just ONE THING that feels good, right here, right now. (Your lungs breathing more deeply, sun on your skin, pausing for a moment…whatever comes to mind!)
🏔️ Pause and really be in it, breathing it in for a few moments to a few minutes.
🏔️ If you have more time, find another.
🏔️ And another.
🏔️ Complete your practice with a few final deep breaths...and notice how you feel, any shifts.
(Prefer a guided practice? Enjoy this 1-minute version on my Instagram!)
Repeat as desired, or as often as possible!
The more we pause to notice the small good, the little joys, the more we strengthen this pathway in our brain and start to rewire. And over time, we can build new default states of thinking beyond our stress or anxiety states.
Want to Learn More About Meditation and Mindfulness?
Join me for:
In-person classes, workshops & retreats in the Washington, DC area
Monthlyish virtual programs and pre-recorded practices on the Insight Timer app (available in both the free and paid versions)
On-demand practices on my website (for rental or purchase)
Private 1:1 virtual or in-person practices tailored to your needs and goals
Corporate wellness programming, also fully customized for your group
Questions? I love being a resource! Feel free to share them via the form in the footer below...
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