Got a Minute?
That's all it takes to do this simple mindfulness practice, called “The Check-In Exercise”, which is also a great exercise to expand your self-awareness.
It's probably the easiest way to practice mindfulness...
The Check-In Exercise
This simple practice offers a structured way of bringing your awareness to the present moment regularly, until you get in the habit of doing it on your own.
For one day - from the time you wake up until the time you go to bed - set an alarm on your phone to go off every hour.
Each time the alarm goes off ask yourself, “What am I experiencing right now in this very moment…?” and write down the answer in your journal or on a piece of paper.
What Am I Experiencing Right Now at This Very Moment?
- In my body
What sensations am I experiencing right now?
- In my mind
What am I thinking right now?
- In my heart
What am I feeling right now?
This simple question might look too simplistic, too insignificant or too superficial to provide any value...
BUT... do yourself a favor and answer this question every hour for one day, write down the answers, and only in the evening judge its usefulness.
We bet you'll be surprised about the insights and value you gain.
At the End of the Day
Take time to reflect on the whole experience of doing the Check-In Exercise.
Ask yourself the following questions and write down the answers in your journal:
- Which part - body, mind or heart - was easiest to connect with?
- Which part - body, mind or heart - was most difficult to connect with?
- What have you learned about yourself from doing the Check-In Exercise?
Taking Your Practice Further
As you install new habits of mindfulness, you will start noticing the benefits - you will become more calm, more centered, more focused, and more aware of your unconscious supporting as well as sabotaging, limiting thoughts.
Mindfulness practices empower you to gently and compassionately break through these limitations. And, as you set your goals from a space of mindfulness, these mindfulness practices will take you further and further towards your ideal life.
When you're ready to go deeper in your mindfulness practice - to take your life to the next level, click the red button below...
We love sharing our ideas, insights and experiences with you, and we'd love to make it into an empowering discussion... So... please take a moment and join the conversation in the comments (below)...
And yes... we respond to each comment (pretty quickly, usually)...
How Would Living More Mindfully Make Your Life Better?
Let us know in the comment box below how living your life more mindfully could make your life better, and we will email you our Stress Release Practice as our "thank you" GIFT.
I realised, I have not made a ‘to do list’ since these past few weeks, (notebooks full are floating around the house, and I never got more done than 3 out of 30 tasks on my day-list).
That is a relief! Much more calm than before, which is one of my goals out of your program.
Great to hear this Sylvia. Thanks for sharing this with us.
You can focus on what is TRULY important for you – curious to know what it would be?
To LIVE instead of worry. Getting better at it every day. The lessons of you and Nisandeh have been very valuable!
LOVE hearing this Sylvia. However, would love to hear what is does LIVING means for you.
After all, you’re anyway living (as long as you’re breathing?)…
Would be so beneficial for all of us to read what does LIVING means more specific for YOU
Thank you for the valuable tools that give more insight in my thoughts and feelings.
They help me not to dwell on and on about certain thoughts.
I learned to put a stop on thoughts that are not helping me.
Great to hear this Ingeborg.
Curious to know which of the tools you use the most and what results you see in your life.
I must say that the things I tend to do the most are meditating/tapping, yoga, good night rest, being outside, help the people around me as much as I can and prepare my food with fresh ingredients.
Thanks for sharing what you do most Ingeborg.
This helps a lot as it gives others ideas what they could do too. thanks for this inspiration
Een opmerking over taal: in het begin spreek je publiek aan met u en halverwege wordt het ‘je’. Kies voor een van deze twee. ‘Je’ past meer bij jullie.
Thanks for your input Sascha.
In the future, please put your comment in English as this is an International group and many people cannot understand your Dutch & would love to benefit from your contribution.
If you’re uncertain about your English, Google translate is always there to support you
Hey Sascha, in English there is no difference between “u” en “jij”, so what exactly are you referring to?
If I am mindful and aware of my body, my feelings, my thoughts and intentions at all time it keeps me clear, may stop me from continuing down the wrong path.
It helps me to be in the now and therefore provides me with more options on how to deal with the now right here and now.
Thanks Cora for this valuable and important input.
Would love to hear what is YOUR way of staying in the NOW.