A 7-Minute Mindfulness Practice to Shift Out of the “Doing” Mode

Updated: May 27


There are times in life when you can really feel like the "doer" – someone who's always trying to complete more tasks and take on more responsibilities. The problem with being in constant "doing" mode is that it makes us feel overwhelmed, overworked, and stressed. And it's also hard to be productive when you're overcome by feelings of frustration and inadequacy. But there are ways that we can improve how we handle all these stresses so they don't derail our productivity.


Introduction


We are all guilty of it. We get so caught up in our daily lives, rushing from one task to the next, that we forget to just stop and be present. This can lead to feelings of stress and anxiety. But there is a way to break out of this cycle of "doing" mode - mindfulness.


Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. It can help to improve your mental well-being and reduce stress levels.


A 7-Minute Mindfulness Practice to Shift Out of "Doing" Mode:


1. Find a comfortable spot to sit or lie down.


2. Close your eyes and take a few deep breaths.


3. Pay attention to your breath and the sensations in your body.


4. Notice any thoughts or emotions that arise, but try not to judge them. Just let them be.


5. When you're ready, open your eyes and slowly start moving again.


Purpose: The Practice


The purpose of this mindfulness practice is to help you shift out of "doing" mode and into "being" mode. When you're in "doing" mode, you're focused on getting things done. You're constantly thinking about what you need to do next and how you can get it done more quickly.


This can lead to stress and anxiety. "Being" mode, on the other hand, is a state of mindfulness where you're present in the moment and not focused on anything in particular. This state of mind can help you to relax and feel more at peace.


To do this mindfulness practice, find a comfortable place to sit or lie down. Close your eyes and take a few deep breaths. As you breathe, focus your attention on your breath. Notice the sensation of the air moving in and out of your lungs. Don't try to control your breath, just let it flow naturally.


Now, shift your focus to your body. Notice how your body feels as you sit or lie there. Pay attention to any areas of tension or discomfort. Again, don't try to change anything, just notice how your body feels.


Finally, focus your attention on your thoughts. Notice the thoughts that are running through your


Tools: Mindfulness Meditation


1. Find a comfortable place to sit or lie down. You can close your eyes if you like, or keep them open and focus on a point in front of you.


2. Take a few deep breaths and allow your body to relax.


3. For the next minute, simply focus on your breath. Notice the sensation of the air moving in and out of your lungs. Don’t try to control your breathing, just let it happen naturally.


4. If your mind wanders, that’s okay. Just gently bring your attention back to your breath.


5. When the minute is up, slowly open your eyes and resume your day.


Step 1: Doing Awareness



We’re all familiar with the feeling of being on autopilot, going through the motions of our day-to-day lives without really being present for any of it. This can leave us feeling scattered, stressed, and disconnected.


One way to counter this tendency is to practice mindfulness. Mindfulness is the quality of being present and aware of your thoughts, feelings, and surroundings at the moment.


The next time you find yourself on autopilot, try this practice:


1. For one minute, pay attention to your breath as it moves in and out of your body.


2. Notice the sensations of your breath: the air moving in and out of your nose or mouth, the rise and fall of your chest or belly.


3. If your mind wanders, gently bring it back to focus on your breath.


4. At the end of the minute, take a few deep breaths and notice how you feel.



Step 2: Discomfort Awareness


Discomfort is a part of life, but we often try to avoid it. This can lead to us feeling more stressed and overwhelmed because we’re constantly trying to escape uncomfortable situations.


Instead of avoidance, mindfulness teaches us to become aware of our discomfort and to sit with it. This doesn’t mean that we need to suffer, but it does mean that we need to acknowledge our discomfort and understand that it’s temporary.


Here’s a mindfulness practice you can do when you start to feel uncomfortable:


1. Sit or lie down in a comfortable position.


2. Close your eyes and take a few deep breaths.


3. Pay attention to your body and notice where you feel discomfort.


4. Focus on your breath and see if you can breathe into the area of discomfort.


5. Allow yourself to feel the discomfort without judgment or resistance.


6. When you’re ready, slowly open your eyes and move on with your day.



Step 3: State Awareness


When we’re in “doing” mode, we’re usually so focused on the task at hand that we don’t take the time to really pay attention to how we’re feeling. This can lead to us feeling stressed, anxious, or even overwhelmed.


Practicing mindfulness can help us to shift out of “doing” mode and into “being” mode. When we’re in “being” mode, we’re more aware of our thoughts and emotions and can deal with them in a more constructive way.


One simple mindfulness practice that you can do to shift out of “doing” mode is to take a few minutes to focus on your breath.


To do this, find a comfortable place to sit or lie down. Then, close your eyes and focus on your breath as you inhale and exhale. Make sure to breathe slowly and deeply.


If your mind starts to wander, simply bring your focus back to your breath. Don’t worry if it takes a few tries – the important thing is that you keep coming back to the present moment.


Conclusion


If you find yourself constantly in "doing" mode, it can be helpful to take a minute to mindfulness practice. This will help you shift gears and focus on the present moment. The next time you feel yourself getting caught up in your to-do list, try this mindfulness practice: sit down in a comfortable position, close your eyes, and focus on your breath. Breathe in and out slowly and deeply for minutes. Then, open your eyes and continue with your day.


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