Mind Tools & Inspirations: Chocolate test

I deliciously anticipate my daily square(s) of dark chocolate. But as soon as I put one in my mouth my mind moves on to whatever is next unless I remind myself to stay with the feeling and taste of melting chocolate. My “chocolate test” reveals how present I am.

This 3-minute practice can help you be more present to everyday experiences.

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TRY THIS…

If you have time, let me guide you so you can focus on your experience.

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HERE IS THE PRACTICE

Close your eyes and have your hands resting in your lap.
Bring your attention to your breath.

As you inhale, gently open your hands.
As you exhale, gently close your hands.
Let the movement of your hands follow the natural speed of each breath.
As you’re inhaling, your hands are opening.
As you’re exhaling, your hands are closing.

Continue breathing like this.

Gently bring your awareness back and sit comfortably.
Invite a task or activity you do often that brings you pleasure to come to mind. Something you do frequently and enjoy doing.

Imagine doing that activity.
Notice what you see.
Notice how you feel.
Notice the sounds, the smells.
Perhaps there are tastes or touch.

As you inhale, gently open your hands.
As you exhale, gently close your hands.
Your hand movement rides on your breath.

Now connect with what you enjoy about doing the activity.
Notice what shows up.

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WHY DO THIS?

Busy minds and busy lives leave little time to be fully present to what you are experiencing.

A daily routine that you enjoy offers a great opportunity to practice being present—quieting internal dialog, putting down the phone, and experiencing the moment.

Doing this short meditation about that daily routine reminds you to savor and be present to the experience. Perhaps that routine will feel a little more special next time you do it.

Practicing being present helps develop the skill and habit of presence, which you can choose to extend to other life experiences.

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LET ME KNOW WHAT HAPPENS FOR YOU

Hearing about what happens for you when you do this practice delights me. Each person has their own experience and what shows up is fascinating.

If you’re willing to share, email me! carrie.heeter@gmail.com

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Mind Tools & Inspirations are experiences for busy, smart, curious people to help you operate your human system.

To access the full set of Mind Tools visit https://substack.com/@yogamindtools

I add a new experience every week.

Kindly,

Carrie

Carrie Heeter, PhD
Yoga Mind Tools