Mindfulness is a practice that can be learned and developed over time in every aspect of your life. This tool strengthens presence, openness, compassion and non-judgmentalness.

It all begins with embracing the attitude of curiousity, a sense of kindness, and a little patience. This practice allows us to reshape our relationship with our mind, to embrace the nature of selves and adopt a perspective of noticing, witnessing, observing life with a renewed sense of compassionate connection.

Start simply and find 5 minutes of your day to explore this concept. Sit comfortably anywhere you’d like, and begin by slowing noticing your body as it is. Feeling the ground beneath you and where your feet connect to the ground. On your next breath, sense the spaciousness above your head. Observe the feeling of the space behind you, and to each side of you. You may sense objects or other people in the space near you. Try to fully sense these things for a couple of breaths with needing to name what they are, just exercising your ability to purely sense. You may notice the thinking mind wanting to narrate and interject. That’s ok. It’s something to be aware of and then you can gently refocus your attention softly on what your sensing right now.

When you’re ready you could shift your attention for a few moments noticing your breath. Where in your body do you sense the breath the clearest? Maybe at your nostrils, or in the movement of your ribs, or even the soft rise and fall of your chest and shoulders. Stay with this for as long as you like. At some point you may notice your attention has drifted somewhere else. Where did it go? Notice that with non-judgmentalness, with pure curiosity, witnessing the energy of your mind. You can gently invite this attention back to your focus.

Gradually shift your focus again and notice sounds in your environment. Let the layer of sounds that may be present exist with the need to label or identify them. Could you percieve these sounds as pure sounds waves moving through the space and your awareness? Could you notice how you witness these sounds and listen with more than your ears, but your whole body?

Finally shift your attention to observe your energy, or your mood. Could you spend several breaths noticing your inner world, how you’re feeling… all without judgement. Noticing with curiosity and kindness this experience of your Self in the present moment.

When you’re ready slowly enter back into your day, hopefully feeling a bit more grounded, calm and connected.