The simplest way to integrate mindfulness and awareness of the present moment is by taking three deep breaths. This sounds so easy and yet without reminders I often forget to do it! I remind myself by setting the alarm function on my phone to go off several times during the day. If you have a smart phone you can find the alarm function in “clock”. There are several options including stopwatch and timer but I’ve found that the alarm function is most useful. There are a variety of peaceful sounds that you can choose from in the “sounds” function to serve as your reminder. I have mine set for 3 times during the day, twice in the morning when I know from experience that I might NOT be remembering to breathe deeply, and once in the afternoon. You may want to set yours for times that you normally feel stressed or just pick a time that you would like to breathe deeply.
Once you have set up your reminder just go about your day. When you hear your alarm pause and take a moment to notice where you are and what you’re doing. Take a breath and let it go. Notice how you’re feeling. Take another deep breath and let it go. How does your body feel? Inhale and let it go.
If I’m by myself or with the students in my classroom or with my son I let the breaths go with a deep and audible sigh. The students often do this with me now so it reminds all of us to breathe and come back to the present moment. Sometimes we lift our arms up on the inhale and slowly drop them to our sides as we exhale. Ahhhhhh.
Breathing is at the foundation of so many mindful practices. Give it a try!