When friends ask me, “how’s your week going?” my most common response is “intense.” It’s not that my work is any more demanding than yours. It’s that I have a tendency to be hyper-focused —tuning out even my own basic needs, like food. While this characteristic makes me very productive, it can also deplete me and blind me to a slow escalation of stress. Do you relate to this?
Over the years, aware of my tendency toward hyper-focus and stress, I’ve adopted a centering practice that I use 5-6 times throughout the day. It only takes about 60 seconds to do so I think about it as “micro-mindfulness”, a quick way for me to take stock in how I’m doing. The practice involves nine breaths and four questions, allowing me a choice about whether I’d like to make any adjustments. Here’s how to do it:
* As you take three slow, intentional breaths ask yourself, “What’s up with my body?” In other words, what physical sensations are present as you stop to really notice? Maybe it’s hunger or a stiff neck or an escalating heart rate. Just notice and name it to yourself.
* As you take a second set of three breaths ask yourself, “What’s up with my heart?” Take stock of any emotions you might be feeling. Again, name them without judgment or justification, saying to yourself “these emotions are present within me at this moment.”
* Next, take three relaxed breaths as you ask yourself, “What’s up with my mind?” Is there a dominant thought or headline that’s present? It might be a worry or negative prediction. Or it might be a regret or some kind or a distraction. Just name it.
* At the end of the nine breaths and before resuming your work ask yourself one final question: “What do I need right now?” Asking this question might prompt you to get up and drink some water. Or it might cause you to rethink your priorities for the day. Maybe you realize you are feeling distracted by a conversation you need to have.
This simple practice reconnects you to yourself as a whole person — someone who brings a body, mind, and heart to work each day. Taking a moment several times a day to breath and take stock is a way to care for these three sources of wisdom, creativity, and productivity.
Start by trying this each morning and mid-day. Set an alarm on your computer or phone. Try it for two weeks. Add it as a ritual on the commute home each evening.
What benefits do you experience?
Photo Credit: Pixabey
I love this.
Larry, I love how simple this is…and the strategy of using breaths to frame the practice. 9 or 10 breaths makes it seem short enough that it seems doable.
I notice the answers aren’t nearly as clear as the questions–but that doesn’t appear to be a problem, largely because what seems most significant is the care + curiosity that are present in the question.
Thanks for offering us simple skills that make a difference in our day, our relationships, our work and our health.
Greg
Larry, I love this practice! I just tried it and it helps to bring me closer to the centered-ness I have after morning meditation. I so appreciate your wisdom.
Thank you Larry, these are very practical and speak directly to the need for us “caregivers” to also take care of self. Very valuable reminder!
Thanks Darin – I agree that it’s so easy for those in caregiving professions to neglect their own care. 3+3+3 practice is a quick and easy way to reclaim a moment for wellness.