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Mindfulness

Never be in a hurry; do everything quietly and in a calm spirit. Do not lose your inner peace for anything whatsoever, even if your whole world seems upset.

— Saint Francis de Sales

Thrive Global Signature Protocol

Come Into the Present Moment

To be in the present moment

(Preferably done with closed eyes, but can be done with eyes open)


  1. Simply become aware of the rising and the falling of your breath (3 breaths)

  2. Now allow yourself to receive the breath. Don't take the breath in, receive it. (Realize the breath is a gift. We have done nothing to earn our breath). So we receive it and then let go of it. (The breath is the perfect metaphor for life: we have to let go - create space - in order to receive).(3 breaths)

  3. We now feel the wave of the breath throughout our whole body. When our breath moves, our whole body moves. We can feel this as a wave. (3 breaths) (We may need to adjust our body position to experience this - in other words it is more difficult if we are slumping or have our legs crossed.) (Can be done at anytime during the day as a mini-break).

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Mindfulness

When you are fully present with the natural and unforced rhythm of your breath, you are doing a mindfulness practice.

To prepare for this mindfulness breathing practice, step out of automatic pilot by bringing awareness to your posture.

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Notice what is going on in your mind and your body right now.

What is the weather pattern in your mind and your body at this moment?

Spend a few moments simply observing, with kindness, what’s going on: what thoughts are here? What emotions? What body sensations?

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Mindfulness

Gather your attention and place it on the sensations of breathing--the in breath and out breath, and the pauses between them.

Do this for around a minute.

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Mindfulness

To extend that mindfulness throughout the day, expand your attention to take in the whole landscape of your body, allowing it to be just as it is -- a sense of “coming home” to the body.

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Mindfulness

Staying centered in presence during the whole day can be challenging.

But begin by staying centered for the few moments after a breathing space. And then checking in from time to time later in the day to see where your mind is -- checking whether it is in the place where you intended it to be!

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Mindfulness

It’s important in our mindfulness practice that we don’t get too serious.

Bring a smile to your face.

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Mindfulness

Practice “softening."

Soften the eyes, soften the lips, soften the jaw, soften the face, soften the shoulders, soften the heart.

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Mindfulness

Bring playfulness, curiosity and a smile as much as you can into what you do today.

This will assist you to be present and bring joy into what you are doing.

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Mindfulness

Be aware of the sensations in your body.

Become aware of the tension in your shoulders, your hands, your jaw. Become aware of where you are tight. Breathe into these areas of restriction. Feel as if you are smiling into these parts of your body.

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Mindfulness

Try a walking meditation.

Leave your phone at work or at home and just enjoy the movement of your body--the way your feet touch the ground, the way your arms sway by your sides.

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Mindfulness

When your mind becomes full, bring yourself back to the present moment by becoming aware of the rising and falling of your breath.

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Mindfulness

Never be in a hurry; do everything quietly and in a calm spirit.

Do not lose your inner peace for anything whatsoever, even if your whole world seems upset.

by Saint Francis de Sales

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Mindfulness

You don’t need any methods to get rid of the wrong ideas you have about yourself. All you have to do is stop believing them.

by Annamalai Swami

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Mindfulness

Our goal should be to live life in radical amazement, to get up in the morning and look at the world in a way that takes nothing for granted. Everything is phenomenal. To be spiritual is to be amazed.

by Rabbi Abraham J. Heschel

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Mindfulness

Life is like music for its own sake.

We are living in an eternal now,

and when we listen to music

we are not listening to the past,

we are not listening to the future,

we are listening to an expanded present.

by Alan Watts

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Mindfulness

When your mind becomes full, bring yourself back to the present moment by becoming aware of the rising and falling of your breath.

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