Busymind

Mindfulness for your busy life

Start 1-minute Session Start 5-minute Session

Start by focusing on your breath.

Take four deep breaths, holding down "I'm Breathing" as you breath in, and releasing it as you breath out.

As you breath, feel your chest expand and contract. Feel the air move in and out.

I'm Breathing

Slow down. Search your body for tension.

This could be at your shoulders, your back, or your mouth.

Release the tension let your body sink in to relaxation.

I'm Relaxing

Turn outward. Open your mind to the sounds around you.

What's the texture of the noise. Is it loud or quiet?

Hold down "I'm Listening" for {{waiter.getWait()}} seconds while you listen to your world.

I'm Listening

Look around you.

Find the colors and patterns hiding in plain sight.

Hold down "I'm Seeing" as you look around.

I'm Seeing

When ready, return to your day in your own time.

Conclude Session

Start by focusing on your breath.

Take five deep breaths, holding down "I'm Breathing" as you breath in, and releasing it as you breath out.

As you breath, feel your chest expand and contract. Feel the air move in and out.

I'm Breathing

Now sense your heart beating in your chest.

Feel its steady rhythm.

Anticipate each beat, trying to slow the cadence of your heart.

I'm Slowing Down

Search your body for tension.

This could be at your shoulders, back, or even pursed lips.

Be aware of this tension.

Choose a tense spot. Tighten it, then relax fully to relieve the stress.

I'm Letting Go

Find where on your body feels most relaxed right now.

Focus on that area, relaxing as deeply as you can.

Sink in to the full weight of your relaxation, letting gravity pull down.

I'm relaxing

Turn outward. Open your mind to the sounds around you.

What's the texture of the noise. Is it loud or quiet?

Hold down "I'm Listening" for {{waiter.getWait()}} seconds while you listen to your world.

I'm Listening

Look around you.

Notice what colors and patterns are hiding in plain sight.

Hold down "I'm Seeing" for {{waiter.getWait()}} seconds while you look closer.

I'm Seeing

Draw back inward.

Observe your internal dialogue.

Let your thoughts rise up.

Take {{waiter.getWait()}} seconds to let your mind wander.

I'm wandering

Return to this moment. Did you notice any fear or anxiety in your thoughts?

Yes No

Your emotions are neither good nor bad, they simply are.

Think of how you would objectively describe the emotion to someone.

Hold "I'm Explaining" for {{waiter.getWait()}} seconds as you talk it out.

I'm Explaining

Having observed your emotion non-judgementally, can you transform it?

Can you radically accept it?

Don't worry, you don't have to have find an answer right now. Just process.

Hold down "I'm Thinking" for {{waiter.getWait()}} seconds while you think.

I'm Thinking

Focus on your breathing once more.

Draw in five deep breaths.

Hold down "I'm Breathing" while breathing in, and release it as you breath out.

I'm Breathing

Rewind your day. What has brought you happiness?

Can you find that happiness again?

Hold "I'm Finding Happiness" for {{waiter.getWait()}} seconds while you consider it.

I'm Finding Happiness

Happiness can also bring fear.

As humans, we accept both the strength and the weakness as eqaul parts.

Did your happiness stir any fear or anxiety?

Yes No

Think about those fears and play them out.

Will they truly prevent you from obtaining your happiness and aspirations?

Hold "I'm Accepting Fear" for {{waiter.getWait()}} seconds and unfold your anxiety.

I'm Accepting Fear

Almost done. Focus on your breathing one last time.

Hold "I am Complete", take one deep breath, let go and return to the world.

I am Complete

This is you, alive and well.

When ready, return to your day in your own time.

Conclude Session