The physical body can only be in the present moment, with its immediate sensations, aches, pains, joy, sizes and shapes. The body cannot wander to the past or jump to the future (unless you’re a superhero; in which case, you’re probably not reading this post. :))

The mind, on the other hand, time travels all day long — from the present to the past and future, over and over and over again. We’re often rehashing dialogues and experiences from the past or we’re rehearsing for experiences we anticipate having in the future. (Have you ever replayed a conversation in your head and thought about what you should have, could have, would have said?)

While self-reflection and preparation are essential, a distracted mind can have a negative impact on a critical conversation, meeting, or activity. Are you where you say you are?

So when you notice you’re distracted or on autopilot, you can reset and recharge by bringing your attention to the breath moving in and out of the body. This helps anchor your attention to the situation or task at hand, so you can attend to it more skillfully. A few cycles of conscious breathing allows oxygen to flow more easily throughout the body and carbon dioxide to be expelled. This prompts the relaxation response, a key component to support stress resilience. Harvard Health Publications writes:

“Shallow breathing limits the diaphragm’s range of motion. The lowest part of the lungs doesn’t get a full share of oxygenated air. That can make you feel short of breath and anxious.”

Try a One-Minute Pause below 1x/day for a week. Sharpen your Focus.

Practice 1: Conscious Breathing: Sit upright, comfortably, at your desk or wherever you can be quiet for 1 minute. Guide your awareness to rest on the breath moving in and out of the body. No need to change the way you breathe. Simply feel the breath moving in and out of the body, sensing the breath at the tip of the nose, in the movement of the chest or the belly. Try this for 3-5 full cycles of breath.

Practice 2. Slow Exhalation: Inhale slowly and deeply through the nose, and exhale slowly through the mouth. Think of smelling a flower on the inhalation and blowing out a candle on the exhalation. Do this for 3 full cycles of breath.

Practice 3. Stretching Pause: Raise your arms up in the air and hold them above your head in a V shape. Feel your feet on the ground, the stretch, and your breath moving in and out of the body. Breathe in and out for 5 cycles of breath. Slowly lower your arms, and feel any sensations in the body.

Practice 4. Before a Meeting Pause: Try this when you sit down to a team meeting, or you are distracted or unfocused during a meeting. Take a moment to bring your awareness to your body. Simply sense the contact of your feet on the floor, your body in the chair, your hands on the table, chair, or lap. Feel the air on your skin. Notice any sensations in the body — pleasant, unpleasant, or neutral. Acknowledge any thoughts and emotions.

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To learn more:

• Workshops and 1:1 Coaching for you and your Organization
• Schedule a free 20-minute Chat with Terre Passero, founder of Mindful Stress Management
• YouTube for guided mindfulness practices and talks about stress, the brain, and the body
• LinkedIn