Are you constantly stressed and feel like you’re being pulled in 15 different directions during your day? Do you ever ask yourself, how in the world am I supposed to get everything done that needs to get done? Or perhaps after a long day of work, it’s harder and harder to stay calm and present when parenting you kids at night?
I don’t know about everyone else, but it seems like we are stuck in this constant cycle of stress. We are expected to function masterfully with increasingly busier and busier schedules. Whether it’s running errands all over town, carting kids around, slammed with back to back meetings, or impending project due dates, we are operating with incredibly high levels of stress with no release or end in sight.
What are we supposed to do about this never ending stress and pressure? While buzz words like “establishing a mindfulness practice” and “self-care” are common now and everyone seems to suggest them, but honestly, who has the time and what does a mindfulness practice even look like??
Enter in the Magical Mindful Minute
What is the mindful minute you ask? Well it’s literally one minute (actually it was 34 seconds when I timed myself, but that doesn’t sound as catchy). That’s where I stop and focus completely on taking three deep breaths in and out. I’ve found that three breaths is all it takes to slow down and reset no matter what I’m feeling or experiencing in that moment. Three breaths to calm myself down if my kids are fighting, three breaths to lighten the tightness and pressure in my chest, three breaths to reflect on how I can say something kinder to my partner in a heated moment.
The Mindful Minute in Practice
What this looks like in practice is noticing yourself starting to get stressed and overwhelmed. For me, this can present as a “vice-like” tightness around my chest, a sinking pit in my stomach, or even red hot rage. Next, I take a second to pause, and focus on the sensations in my body. I start by breathing into the bottom of my stomach and belly button. I imagine the air slowly traveling up my body filling up my lungs and chest. Moving up through my throat, mouth, and forehead. All the way to the tippy top of my head. I pause for a second. Then slowly exhale. Releasing my breath entirely with a soft sigh sound. I notice the air leaving my body in the opposite direction it just traveled, from my head all the way down to my belly. During this time I observe different parts of my body, relaxing, softening, and loosening.
The goal is for the inhale to last four seconds with a brief pause at the top and then exhale for another four seconds with a brief pause at the bottom. Then rinse and repeat two more times. Really, that’s it. No hour meditation, elegant bubble bath, or expensive massage. These three little breaths are magical, healing, and restorative!
The beauty of this daily practice is it doesn’t take long. Yes, we are all busy, but this can be implemented in several little spots throughout our day whenever we need a reset or quick break. I can also feel the results immediately and who doesn’t love a little bit of instant gratification?
So what are you waiting for?!
In our busy and stress filled lives we all deserve some relief, clarity, and calmness. Where can you find a moment in your day to stop and take three deep breathes? How can you implement the magical mindful minute into your daily life?
About the Author
Sarah Kerwin Carlin MA, LPC Associate, NCC
Staff Therapist
Sarah’s specialties include Emotionally Focused Therapy, relationship issues, mood disorders, life transitions, grief and loss, boundary work, family conflict, and substance abuse.
Supervised by Susan Gonzales, LPC-S, LMFT-S
