Creating a Quiet Space in a Busy World

Part II: Mindfulness Finding Peace in the Midst of a Storm

In a previous post I wrote about the benefits of learning to use mindfulness to create inner peace and balance in my life. Before developing my own practice I was often anxious, sad and highly influenced by whatever was going on in the world around me. From my close relationships, extended family and friends to the world at large, I felt like a sponge; I took in everything that was going on in my environment and then went into action trying to resolve or put out fires. This was a futile task as there’s little I can do to control what happens outside of me. I strongly beleive that engaging in mindfulness practice and meditation is what’s  helped calm my reactive mind, accept feelings and learn how to be in the moment.

Steps Towards Developing a Mindfulness Practice:

Right now I want you to stop what you are doing and do the following:

• Take in a deep breath, as you breath become aware of where you feel the breath in your body. Can you feel the breath as it enters your nostrils, do you feel it in your chest or in your belly? Slowly let the breath out and repeat this at three times and return to your normal breathing rythmn.
• Become aware of the sensations in your body. You don’t have to do anything other then notice what you are feeling. Do you feel any tingling sesations? Any areas of tension, stress or pain? Just notice any sensations.
• As you notice any areas of tension or stress take a moment to become aware any thoughts that follow this; like feeling a need to do something about it. Just acknowledge the thoughts, commentaries or judgments about your body sensations (for example you might feel pain in your back and then start thinking about how awful your day is going to be because of this pain.)
• See if you can tune into the sounds that are going on around you, open your eyes and become aware of the colors that surround you, the smells. Just notice with your senses how much activity is going on around you and take it in.
• Take in a long breath and then release it slowly. You can repeat this three more times and then resume what you were doing.

Take a few moments to think and write about the following:

• What was it like to just be still for a few minutes? 
• Did you notice anything different about your surroundings or about yourself?
• Did you notice how many judgments, thoughts, commentaries and stories followed your feelings?
• Can you see the benefits of not getting hooked into, or following the thougths and building stories?
• How would this help you be more present to what is going on in the moment?
• What was it like to take a break from your normal routine

Other Relaxing, Mindful Practices

Some other practices that will help you gain balance, clarity and connect with the moment are yoga, massage, and mindfulness meditation. Whether you are able to dedicate a few minutes a day to restoring balance, or whether you engage in one of the above activities, I can assure you that doing so will grant many benefits and rewards for both your emotional, physical and spiritual well-being. Its a gift of loving kindness to yourself!

Until next time! I wish you peace…

Cindy Ricardo, LMHC is an Imago Relationship Therapist with a private practice in Coral Springs, Florida. She teaches couples and individuals about how to create a balanced, joyful and peaceful life. She also runs workshops for couples about how to create loving and supportive relationships and Women’s Empowerment Workshops addressing topics related to assertiveness, boundaries and self-care. For more information please contact her at 954.793.6442. or visit http://www.acaringcounselor.net to learn more about her services.

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