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Mindful Practices - Present Moment Focus Awareness

I am so grateful for the tools I have from Pursuit of Balance (POB) during times of fear and a sense that the world is in turmoil. As an Empath and Conscious Human, the reality of World events and the true loss of a sense of safety can be a lot to process, feel and experience. Thankfully, whether during the day or if I wake at night, I am able to bring myself into the Present Moment and use Focus Breathing to help regulate and calm my nervous system.

The process of slowing down and noticing what is right in front of me is a helpful resource for me. I am able to stop, close my eyes for a minute, do a scan of my body and then open my eyes and ears to truly notice what is around me. Hearing the birds and pausing to notice the formation of the clouds, the various shades of green or fall colors of the leaves, support me to become present and connected to the moment I am standing in. Without the ability to come into the present moment, I know I’d struggle to manage anxiety and would likely be overcome with fear. With this in mind, I wanted to share a few simple mindful practices you can also use to bring you into the present moment.

Mindful Moments


1. Close your eyes or soften your gaze (if you are comfortable and safe to do so)

2. Begin by breathing through your nose to the count of four, allowing your breath to expand your abdomen.

3. Hold your breath for the count of four.

4. Now slowly exhale your breath to the count of six.

5. Pause and repeat steps 1 - 3 for three breaths.

6. Notice how you feel.


1. With your eyes closed, listen for a sound that is far away from you.

2. Concentrate on the sound for up to 30 seconds.

3. Next, locate a sound that is closer to you.

4. Concentrate on the sound for 30 seconds.

5. Now, notice the sound of your breath as you inhale and exhale.

6. Concentrate on the sound for 30 seconds.

7. Open your eyes and notice how you feel.


1. With your eyes open, choose something to look at. (Perhaps a picture, out a window at a tree, or any object that is near you)

2. Looking at the object, notice colors, textures, shapes, your feelings as you look at the item. 3. Continue doing this practice for 2 minutes

4. Bring yourself back and notice how you feel.

Other Mindful Moments:

Take a walk

Pet a dog or cat

Eat something slowly and savor the flavors

Take a Nature Break

Keep a Gratitude Journal/List

Bring your hands to your heart, pause and take a few breaths

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