"One minute of day spent in stillness can change your life" - Gabrielle Bernstein
If you can spare a mere 5 minutes amidst your hectic lifestyle to practice Mindful S.O.S, you would be surprised at what 5 minutes of calmness can do. Mindful S.O.S creates a space in the day to stop, focus in the present moment, and connect with your breath and 5 senses. Incorporate Mindful Breathing and Mindful Sensing to practice Mindful S.O.S in these simple steps below:
Stop: Stop whatever you are doing now, and get into a comfortable position
Observe: Observe any thoughts and feelings that happen during the course of this breathing exercise
Sense: Notice the sensations that are happening inside (e.g. muscles tensing and relaxing) and around your body (i.e. sounds / smells / touch)
To further demonstrate how this exercise is done for maximum relaxation, you may follow the script below:
- Stop whatever you are doing now, and get into a comfortable position. You may choose to lower your gaze or close your eyes.
- Focus your attention to your breathing. Breathe in and out deeply and slowly. Breathe In. (Count) 1..2..3..4.. Hold. Breathe Out (Count) 1..2..3..4.. Repeat this exercise another two times.
- While continuing with your breathing, slowly move your attention to the sensations in your body.
- Feel the sensations on your face, on your cheeks, the cool air entering your nose and the warm breath that comes out of your mouth.
- Observe the sounds/smells/temperature in the environment.
- Feel the sensations in your neck, your upper back, your shoulders.
- Breathe in (Count) 1..2..3..4.. Breathe out (Count) 1..2..3..4.. Feel the sensations in your arms, your hands, your fingers.
- Feel the gentle beating of your heart, the movements of your chest as you breathe in and out.
- If you notice any thoughts or feelings happening, observe them and gently let them go.
- Feel the sensations in your lower back, in your stomach, in your thighs, your calves, your feet. Breathe in (Count) 1..2..3..4.. Hold. Breathe out (Count) 1..2..3..4..
- Continue breathing deeply and slowly. Tell yourself, “I am still now. Everything is going to be alright."
- Slowly turn your attention back to the space / room that you are in, back to the chair/space that you are sitting on.
- And whenever you are ready, you may slowly open your eyes.
- Give yourself one or two moments to compose yourself before going back to whatever it is you were doing.
- Practice as often as necessary.