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)...