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Maintaining mindfulness
- 1. Maintaining Mindfulness IN A DIGITAL WORLD
- 2. When your phone notifies you… You may be responding too quickly, not realizing how you’re removing yourself from the present moment. Take three deep breaths and center yourself, then experience a moment of presence before you pick up your phone. Pay attention to how it feels to pause first, then answer.
- 3. If you feel an impulse to check your email… When you first think about checking your email, tell yourself to pause for 1-2 minutes before you open it—or take ten soothing breaths. If this feels challenging for you, make yourself aware of your breath and sensations of the moment. Mindfulness of your emotion, impatience or anxiety, may help you reflect on what it is you’re looking for in your email. Be present first, then open your email. You may see over time that you are impulsively checking your phone less.
- 4. If you’re checking social media… Ask yourself: How do I feel when looking at friends’ Facebook posts or Tweets? Pay attention to each thought that comes to mind during your visits. Do you feel judgment or jealousy? What annoys you, entertains you, scares you? Think about how you feel before and after you check your social media.
- 5. When working at a computer… Ask yourself: Do I feel rushed, pressured, calm, or nothing? Pay attention to how you pace your breathing while on the computer. Does it change with each shift in website, or task? See how you can help yourself breathe easier while doing your online work.
- 6. Checking your mobile device… When you feel the impulse to check your phone, with or without a notification ding, how do you feel? What are you thinking or doing when you experience these impulses? Pay attention to how your phone enters your mind. Be aware of how your energy shifts before and after you check it. How do you feel when you see there are no new notifications? Keep in mind that you have control over your impulses.
- 7. Three Ways to Stay Mindful: 1. Use digital to your advantage. The Soul App has a BPM monitor which measures heart rate and helps to guide you to relaxation when it senses that you need to slow down and breathe. 2. Be aware of everything. Awareness allows us to make conscious choices about how we live, how we expend energy, and how we use our time. 3. Practice daily affirmations: An example is this “I allow myself to breathe easily and effortlessly as I check my phone. I’m aware of my self while on the computer. I am aware of my body in this moment.” Doing so, while breathing deeply, will help you be more mindful every day.