I’ve been trying to be more intentional about mindfulness lately. When I looked through my Apple Health app the other day, it struck me that while I’m getting better with things like activity, sleep, and nutrition, my mindfulness practice was very hit or miss.
Part of the reason is that I always felt like I needed 20 or 30 minutes to really “count” as meditation, and I don’t usually have that kind of time in the mornings. But recently I found something that shifted my thinking.
For those of you who have the Oura Ring, there’s a meditation in the app called Visualizing Your Intentions. You can find it in the Explore section. It’s a simple four-minute session that guides you to:
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Start by asking yourself how you want to feel today. Calm? Focused and productive? Energized?
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Picture yourself moving through your day with that energy.
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Decide on three things you want to accomplish (personal or professional) that would make the day feel complete.
- Feel and see yourself accomplishing those things with your chosen energy.
That’s it. Four minutes.
My experience so far is that on the days I actually do this, my day really does seem to go better. It doesn’t feel like a huge time investment, but it sets the tone in a way I can carry with me.
If you don’t have the Oura Ring, you can still try this on your own. Just set aside four minutes, put on some calming music or ocean waves if you’d like, and walk yourself through the same steps.
I’m working on making this a daily habit. Maybe it will stick, maybe it won’t. But right now, it’s helping. If you’ve been like me, thinking mindfulness requires a big block of time you don’t have, maybe this little practice will help.
Keep learning, experimenting and sharing.
Best,
Doug
Great tips Doug, this could just as well have been posted in the Wellness and Mindfulness section. Thanks!