Mindful over the moment

Mindfulness is being self aware in the present time. What does that mean? It means being wholly inside of yourself, not trying to escape and not trying to block out your world with outside elements but inviting them to be, to exist.

When we try to escape ourselves, like our anxiety and stress and overwhelm, we may make them worse, just never dealing with them. So, it’s better to ease into our feelings and work on engaging in practices that make us feel better rather than just ignoring our feelings.

There are many things we can do to practice mindfulness and being in the present with the totality of us. Most of those things we can practice regularly wherever we are and when we practice it, we may not feel amazingly better right away, but over time we will build up stronger blocks against anxiety, depression, and stress.

First sit and notice around you what you see, what you hear. Notice what you feel. If you can feel your feet on the ground. Notice your body. Does it make any sounds? Does it want to move? Is it moving? How? What sounds do you hear around you? What colors do you see? What do your feet feel below them? How do they feel if you move them?

Take a deep breath, where do you notice that breath in your body? What do you feel as you breathe? Place your hand on your belly. Notice how it moves as you breathe. Place it on your chest. What do you notice?

Part of mindfulness is about noticing. So, just notice. And for today’s exercise, notice and write.

Writing exercise:

Let’s write about our present. I invite you to write about what’s going on around you. To write about your present moment. I challenge you to write one complete sentence answering each question below. Maybe you make the sentences different lengths, maybe one is long and another is only one word. Try not to begin every sentence with “I.”

  1. Write one thing you see and one thing you hear, include a color.
  2. Write : My intention is:…
  3. Write a sentence about your breath.
  4. Write a color or a texture.
  5. Write a second thing you see and make a comment about it.
  6. Write a color and something you hear.
  7. Write a sentence that includes your breath and 2-3 body parts.
  8. Write about eating your favorite food very slowly, what is that like.
  9. Write one thing you are grateful for
  10. List two places you feel your breath- either in your body or in the world. Begin: My breath…
  11. Sit still for a moment, what do you notice?
  12. Sit quietly, write: My mind…
  13. Write a sound, one that you hear now or one that you think about.
  14. What do your feet feel right now? Or do you remember them stepping somewhere?
  15. Notice something outside, include a speed, a color, and maybe a feeling.

Thank you for being mindful and for writing with us. If you would like to write with us every week, please follow the blog.

Take care. Be well!

-Liza Wolff-Francis

Published by lizawolfffrancis

Liza Wolff-Francis is a poet and writer with an M.F.A. in Creative Writing from Goddard College who is proud to have served two terms as a member of the Albuquerque Poet Laureate Program’s Selection Committee. She was co-director for the 2014 Austin International Poetry Festival and a member of the 2008 Albuquerque Poetry Slam Team. She has an ekphrastic poem posted in Austin’s Blanton Art Museum by El Anatsui’s sculpture “Seepage” and her work has most recently appeared in Steam Ticket, eMerge, Minute Magazine, Weaving the Terrain: 100 Word Southwestern Poems, Bearing the Mask: Southwestern Persona Poems, Poetic Routes, Poetry Pacific, Edge, and on various blogs. She has a chapbook out called Language of Crossing (2015, Swimming with Elephant Publications), which is a collection of poems about the Mexico- U.S. border. She loves breakfast food, popcorn and dark chocolate.

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