I walked into our back room to find our dog, George, frozen in front of the window. Every muscle in his body was tense and his concentration was locked in on something in the lower windowpane. I was surprised that he didn’t turn his attention to me as I strolled through the doorway. No, at this moment he was 100% focused on the thing that had his attention. Very slowly, George inched forward, careful not to spook the tiny black speck on the glass. I almost busted into a belly laugh when I realized what George was doing. My hundred pound yellow lab was, “hunting,” a house fly. I held in my laughter so I could watch as the pursuit unfolded in front of me. The small insect skittered a couple of inches across the pane and George’s nostrils flared a couple of times as he sniffed the bug. Suddenly, the fly took flight, and in the same second, George’s jaws clamped down on the insect mid-flight. Almost immediately, George spit the fly out. He nudged it with his nose a couple of times, and cocked his head curiously to one side, but the fly didn’t move. I knew the, “hunt,” was over when George sighed and plopped down next to the window. He was successful. It was time to rest. He needed to regain his energy for the next big chase.
There was something about this entire scene that made me smile; and as I sat down to write this blog post I realized that I was smiling because of the way my goofy dog was demonstrating some of the mindfulness skills that I work on with my clients. If you are feeling stressed out, anxious, overwhelmed (emotionally, mentally, physically), and hurried, the following skills will help you to calm down and focus on what really matters NOW.
- Prioritize – Really think about how you use your time. Does how you spend your time reflect what you truly value?
- Use your senses – When we slow down enough to pay attention to each of our five senses, not only does it help us to relax, but it makes the task at hand more enjoyable. Touch, sight, taste, sound, smell
- Don’t multitask- efficiency decreases when we try to multitask. Whether we are spending time with a friend, doing algebra homework, cleaning the house, or finishing a project, we will be more efficient when we focus our attention on one task at a time. You might find the task even more enjoyable.
- Refocus your attention – When your attention wanders to something else, don’t beat yourself up. Just refocus… again, and again, and again.
- Breathe – Taking deep breaths slows down our respiration, decreases our heart rate, and brings our blood pressure down. This helps us to stay present to the task at hand.
- Practice – Don’t be discouraged if these seemingly simple skills prove to be hard to implement. Just like anything else, the more you practice mindfulness skills, the easier these skills will become.