Photo by Alejandro Luengo on Unsplash

People often say we get disconnected from our real lives because of the virtual digital world we interact with. However, it only becomes a fact if we ‘allow ourselves’ to feel disconnected while working or playing with our phone, laptop or any other digital device. To stay in touch with the physical world around us, spend 2 minutes simply on paying attention to how your fingers, hands, eyes and ears interact with a particular device in front of you. Notice the shape of the buttons with your fingers. How smooth is the screen? How bright or loud is the device? This will help you to be in tune with the present moment even when you are playing with virtual objects, like an email or a profile picture.

Is being mindful for just 2 minutes impossible for you?

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Photo by Jeswin Thomas on Unsplash

As long as you are not physically flying or roaming in outer space, a part of your body is always in touch with the planet earth. If you are sitting on a chair then your feet can feel the connectedness with the ground below. Why does an electric appliance have an earth wire connected to the ground? It becomes safer to touch. You are often supercharged with mixed emotions during the day, and once you pay close sustained attention to your feet being in touch with the ground, you may start to discharge those hyper-charged feelings by bringing yourself back to the present moment. Practise this for 2 minutes to bring yourself the safety and gift of the present moment.

Is being mindful for just 2 minutes impossible for you?

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Photo by Andrew Neel on Unsplash

A wall in a room teaches us how to stand still while holding massive pressure from above. Stare at this brave structure just for 2 minutes during your high-pressure day. Breathe at a normal rate keeping your back straight and belly soft. Your eyelids might want to blink. Do so slowly and gently, and take a deep breath every time that happens. Your thoughts might wander, more so by your imagination of the projected images of the wall patterns. Return your thoughts to the solidity of this giant structure. You will soon realise with practice that simple approaches to life are the most powerful. All is well when you stand tall like a wall.

Is being mindful for just 2 minutes impossible for you?

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Photo by Alejandro Escamilla on Unsplash

Your posture is the physical form of your existence in which you meet and greet the world around you. This can influence how you feel and how you act. A combination of Straight back and a Soft belly creates a still pool of relaxation inside of you and a flowing river of focus outside of you. You can enjoy the powers of being bright and alert by keeping your back straight. Your soft belly encourages you to be open and relaxed. Practising this exercise for 2 minutes is easy by simply bringing your attention to your back, making it straight. Then, bringing attention to your belly and making it softer than before.

Is being mindful for just 2 minutes impossible for you?

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Photo by NASA on Unsplash

Have you ever noticed the eye of a powerful storm? It does not move, does not create any noise, and is just very still. Stormy things might be happening around you, created by you or by others. However, there exists a sanctuary that is capable of keeping calm in this storm. This sanctuary lies inside of you. To access this inner sanctuary of stillness, shut your eyes visualising a gentle and still blue light within you. Focus on this stillness for 2 minutes and on the peace it brings. Then, go back to your world and deal with the tasks one by one. You might even notice the storm has already turned into a light breeze.

Is being mindful for just 2 minutes impossible for you?

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Dr Shah Tarfarosh

Dr Shah Tarfarosh

Psychiatrist | Teaching Fellow @Oxford | Alumni @Cambridge | Emotional Intelligence Speaker | Innovator | Mental Fitness Awareness | Views = own,≠medical advice