Three Ways to Get Present in One minute
Photo by Erwan Hesry on Unsplash
One of the biggest challenges we all face is how to be present. With all of the digital and environmental distractions calling our name, quieting the mind and centering ourselves is harder than ever. Whether you’re working to build rapport with your direct reports, facilitate a tough meeting or deliver a presentation to a board of directors, getting centered is the key to connecting authentically with your audience.
Here are three ways you can get present in under a minute:
Your Breath. Breathe in and out and pay attention to the sensations your breath creates in your nostrils and stomach as it goes in and out. Try to notice everything about this one breath to center yourself. Another practice is to inhale through your nose for 2 beats, out through the mouth for 4, then 3 and 6, and finally 4 and 8 beats.
Sounds. Imagine your ears are satellite dishes, passively and objectively registering sounds. If you shift your focus to picking up on the sounds around you, and will feel your mind start to slow and concentrate on what's going on around you.
Your toes. Focus your attention on the sensations in your toes. This forces your mind to sweep through your body, helping you to get into the physical sensations of the moment. This will help you to stay grounded in the moment.
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