“The little things? The little moments? They aren’t little.” – Jon Kabat-Zinn
3 Minute Mindfulness using E.S.P technique
• Thrive Life Center file://central.pima.gov/Centralfs/HTH_users/u107453/My%20Pictures/logo-new-Thrive.webp
IMAGINE you are focused, relaxed and fully present. Some people might get a visual of a person meditating. Thankfully, I have been able to maintain in a mindful state without setting aside time just to meditate. As a new mom and a physician, I needed to be innovative with my mindfulness practice using ESP technique. Its not that kind of ESP! ESP stands for Eating, Showering, Peeing and Pooping. YES! All those essentials that we do on a daily basis. What is mindfulness? To keep it super simple (KISS), mindfulness is being fully aware of your 5 senses without judgement. You simply observe. What am I seeing, hearing, tasting, smelling and touching?
When you’re in the shower- you are just in the shower
- As you turn on the knob for water, imagine that you are closing the door for thoughts- like events during the day and your to do list. You can re-open this after you turn off the knob.
- Engage your 5 senses- Feel the warm or cold water, hear the water splashing, smell the fragrance of the soap, see the water sliding on your skin
- Inch by inch soaping the face or any 1 body part while engaging 5 senses
Brief mindful practice has been shown to improve general wellness even in stressful situations. A recent research done on nurses and nursing assistant perceived its benefit for themselves as well as for others in the following areas: relationship to self and family, ability to focus, teamwork, decreased stress, improved attitude, and increased compassion toward patients. There are numerous studies that shows improvement in depression, PTSD, stress, sleep and weight management.
But…. DO NOT FORGET THE MOST IMPORTANT RECIPE for THE ESP technique..
1.Do it with Kindness 2. Do it with Self-LOVE
Now go and have your three minute vacation using E.S.P!
3 Minute Mindfulness using E.S.P technique • Thrive Life Center Reference: https://www.ncbi.nlm.nih.gov/pubmed/30320655