I click “End Meeting” on my online session and watch as my client’s face disappears from the screen. Leaning back into my chair, I exhale the breath I was holding during that heavy session. I feel for what my client is going through, and hope our session provided some strategies for them, though I’m left wishing I could do more. I turn to my computer and see that 17 emails came through during that session and scan the bolded titles demanding my attention.
My cell phone vibrates and I see it’s my partner calling. He’s worried he won’t get off work in time to pick up our daughter. “I can’t get her!” I blurt out, scrolling to my calendar and seeing the overlapping coloured boxes representing my packed day. “OK, we’ll figure this out,” he says, assuring me in the same voice I used with my client. We agree to touch base at 4:30 to see who can get to her daycare soonest.
Hanging up, I see I have five minutes until the Equity & Inclusion Working Group meeting. I know I need to be articulate to hold my own with that intelligent, forward-thinking group of colleagues. What can I do in five minutes to clear my mind and put my client and daughter aside temporarily?
“Close your eyes,” I hear in my head. It’s a memory of my teacher from the mindfulness classes I’ve started taking. I close my eyes. “Take a breath,” she had said. So, I do now. My breath is shallow, so I take another and another, feeling my belly rise and fall. I sense my heartbeat start to slow down. “Now, start with your feet,” she’d said, so I do …
When I emerge five minutes later, my breath is deeper, my heartbeat is steady and strong. I feel clearer, calmer and present. I head into my meeting, not forcing myself to contribute, but just carefully listening instead. When it ends, I open my calendar again, and now it doesn’t appear as overwhelming as before. I shift a task to the next day, make a call to move up a meeting so I can leave earlier to get my daughter, then pop my partner a text. Another resource comes to mind that might help my client, so I make a note to share it with them at our next session. At the end of the day, I log off my email and calendar, knowing they’ll be there tomorrow, and that I can leave them here, without feeling guilty or torn. That five minutes made all the difference.
So, I share this five-minute mindfulness practice here.
The setup:
- Find a private space, an office, meeting room, closet, car – whatever will work.
- Silence any notifications from your devices.
- Sit comfortably in a chair with your feet on the floor.
The practice:
Close your eyes. Take a breath through your nose, filling up your chest, and exhale slowly.
Take another breath, feeling your chest expand, then exhale slowly.
Now take a breath, filling up your belly and let it out. Continue slowing down your breath, feeling your belly rise and fall.
Now, take a deep breath in, and hold it for three seconds, then exhale slowly. Once again, inhale, hold for three seconds, exhale slowly. Last time, inhale, hold, exhale.
If any thoughts appear, acknowledge them and let them go, knowing they will be there later. Return to your breath, to the steady rhythm of each inhale and exhale.
Draw your attention now to your feet. Notice your right foot, then your left foot. You may wish to flex one foot and then release. Flex the other, then release. Now, draw your attention to your calves, the right side, then the left, flex and release. Moving up your legs, draw your attention to your thighs, right, then left. Move to your hips now, inhaling, exhaling.
Now to your belly, rising and falling with each breath. Notice your chest, moving in and out with each breath. And your back body, expanding and releasing with each breath.
Now draw your attention to your right hand, making a fist, then releasing. Move up the arm, your forearm, elbow, then the top of your arm. Draw your attention to your left hand, making a fist, then releasing. Move up the arm, your forearm, elbow, then the top of that arm.
Now, notice your shoulders. Bring them up to your ears, then let them drop. Do this again, releasing any tightness.
Draw your attention to your neck and throat, your breath moving in and out. Now to your face, softening your mouth, lips, tongue, your nose, breathing in and out, your eyes, gently closed.
And now your forehead, your brain and the top of your head.
With every breath, you are clearer and calmer.
Now, take a moment to visualize a circle all around you, as if you’re in a clear bubble – this is your space. If any person or event now comes to mind, visualize them moving out of your space in whatever way works for you. Repeat this for any thoughts that comes to mind.
If emotions or physical sensations arise, allow them, knowing that you are letting go. Come back to your breath.
You can now set an intention for what you want when you come out of this practice. It can be a word, like clarity, calm, happy. Or it could be a phrase like, “I have everything I need,” “I feel peaceful” or “I am present.”
When you are ready, open your eyes, allowing yourself a few moments to adjust to the light.
Return to your day, feeling calmer, clearer and more present.
