Mindfulness in Motion: Staying Present in a Busy World

Right now, you’re probably thinking about everything you still have to do today or a task that you’re working on. Maybe your mind is drifting off to past memories or upcoming events. Either way, you may notice that you’re not truly present in this moment. Mindfulness is the practice of paying attention, being present, breathing and focusing on the here and now. How often do you feel you are mindful in your day?

Why Is Mindfulness Important?

As a Warfighter, your job has unique challenges that may impact how present you can be. On top of day-to-day tasks like running errands, taking the kids to and from school and cleaning your home, your work may add additional stress. Notice where your mind goes when you’re at work and when you are off duty. Are you mentally and physically present with each task you are performing? Maybe you’re questioning if it’s just temporary stress or if you’re on the edge of work burnout.

Mindfulness provides many health benefits that also positively impact your work. A mindfulness practice can decrease stress, reduce symptoms of depression and anxiety and lower blood pressure. It can also improve your focus, performance, sleep quality and general wellbeing. This means more intention with whatever task you may be performing. Mindfulness at work can look like minimizing or eliminating distractions, improving your response to stressful situations and paying attention to how your body feels during certain tasks. Your job may be fast-paced and require quick responses, so slowing down may not feel natural at first. Think about how mindfulness can help you perform better in your role.

How to Practice Mindfulness ‘In Motion’

You may not always have time each day for a structured mindfulness practice, and that’s okay! You can use mindfulness anywhere any time. Mindfulness is a practice, so you can expect ebbs and flows in using it as a tool to be more present. Some days you may be able to devote more time to it than others. If you are new to incorporating mindfulness into your routine, know that it takes time to build up the skill! Persistence in practice is key!

Pay Attention to Your Surroundings: We don’t often slow down to observe what’s happening around us. Oftentimes, we’re in our own world unaware of our surroundings. Take a few moments to scan your environment and orient yourself. Pay attention to the five senses: sight, touch, taste, hearing and smell. You can also use this time to focus on one thing. For example, finding every blue object or round item you can identify. Incorporate this exercise in your daily and work-related tasks to increase focus.

Look for Glimmers: Glimmers are things that spark joy. They are the opposite of what are commonly called ‘triggers.’ For example, a glimmer could be how the light casts a shadow of a hanging plant in your living room or the sound of your child’s laugh. It could be watching a stranger help someone or dancing to your favorite song. Another way to view glimmers is as moments of gratitude. The more you look out for these moments, the more present and appreciative you will find yourself. This is an especially helpful practice on stressful days.

Focus on Your Breathing: Sometimes it’s as simple as bringing awareness to something automatic. You breathe all day long, but how often do you do it intentionally? Take time throughout the day to check in on your breathing. This could be strategic inhales and exhales, such as tactical breathing, or this could be a longer practice that’s paired with movement, like yoga and tai chi.

Try Meditation: There are many different types of meditation, so there are a lot of opportunities to find what works best for you. Meditation can be short or long and takes many forms. For example, there are seated meditations and movement-based meditations. Key components of the practice include breath work and body scanning, both of which connect your mind and your body.