Life on Purpose by Victor J. Strecher

Author:Victor J. Strecher
Language: eng
Format: epub
Publisher: HarperCollins
Published: 2016-04-16T04:00:00+00:00

SIMPLE TIPS FOR INCREASING YOUR PRESENCE

Here are some simple techniques that you may want to try. Like the tips presented in each of the SPACE chapters, they’re based on scientific knowledge and have been used successfully by real people.

•Come back to the moment by focusing on your breath. Inhale over a five-to-seven-second period, then exhale in over seven seconds. Start from your abdomen and let your chest fill up with air, like water filling a pitcher. Reverse the process on exhalation. Simple and effective.

•Our minds are generally in flit mode, rapidly shifting from one focus to another. It might have been a handy skill ten thousand years ago, but when did you last see a saber-toothed tiger? Take a moment to savor just one thing.

•Pick a tiny activity you do every day—putting on your shoes, checking the weather, flossing—and let it fill up your whole consciousness. Then let it float away.

•Got half a minute? Grab it! Use it to center yourself. Those little in-between moments pop up throughout the day like unexpected gifts. Snag a few just for you. Bolster your mental presence (and resilience) with thirty seconds of mindful breathing (seven in, seven out) whenever the opportunity arises.

•Ever meditate at mealtime? Try this: Before your first bite, clear your mind. Then really savor the experience the way chefs and wine tasters do. Fully engage all your senses—taste, smell, touch, feel, sound—and take note of every detail.

•Do you normally flop into bed and doze off? Tonight, spend an extra fifteen minutes first, sitting (not lying) comfortably. Slow, deep breaths. Take in the silence, the darkness. Focus on how your body feels. Savor the moment. Let past and future dissolve into nothingness. Then hit the pillow.

•As kids, we used to take “penny hikes,” letting a coin toss determine our direction at every crossroads or fork. We loved not knowing where we’d end up. Skip the coin; embrace the randomness. Simply take a walk with no destination, plan, or agenda and see where it leads you. Discover someplace new right around the corner.

•Feeling judgmental? Try a little forgiveness. Instead of mentally taking others to task, try stepping into their shoes, their point of view. See if you can discover reasons behind their actions that might give you a deeper understanding of their situation. It’s easy to be critical and defensive, but being consistently kind and empathetic is a much more certain and direct path to a self-transcending purpose, DNA repair, better health, and better relationships.

•Here’s a weird one. If your mind keeps wandering, pretend for a moment that gravity has just gotten three times stronger. It’s literally gluing your shoes to the floor—a perfect opportunity to focus on the here and now. Sometimes getting physically grounded works wonders in focusing your mind as well. Give it a try.

•Finding something (or someone) to blame is easy. They’re everywhere, right? To change things up, try looking for reasons to be grateful instead. Take a moment, right now, and compose a brief “mental thank-you note” to a friend, author, plumber—whatever—who makes your life a little better.

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