Does the holiday week cause you to feel rushed or relaxed? Unfortunately, for many of us it’s rushed by a shortened work week, preparation for house guests, traveling or cooking. How can you become more present and mindful? Try the 3 Ws – waiting, working and walking.

Curious? Check out the 3 W exercises below.

Waiting – Make Boredom Useful

Likely you will find yourself waiting in line at some point this week whether it’s at the grocery store, Starbucks or the bank. Make this time more meaningful by practicing mindfulness. It’s the perfect opportunity to focus in on your sense of hearing and sound.

1. As you are waiting, be still and become conscious of the rhythm of your breath.
2. Now use your sense of hearing to become aware of all of the different types of sounds around you.
3. Notice the varying volumes, pitches and hums.
4. Don’t attempt to figure out what each of the different sounds is or where it’s coming from, just listen.
5. Be in this pure awareness of sound for as long as you are able.

Working – Find Your Motivation

Staying motivated and on task when working can sometimes be challenging. Here’s a tip for the days when you’re lacking in attention and commitment. [Hint: It’s all about service to others.]

1. Take a moment away from the space where you normally do your job.
2. Whether you are sitting or standing just straighten up your posture and ground yourself.
3. Breathe in.
4. Close your eyes if you are able.
5. Ask yourself the question “How does my job allow me to be of service to others?” or “How do my responsbilities contribute to a larger goal or purpose?”.
6. Reflect on how good it feels to be of service and to contribute.
7. Take this feeling and focus with you throughout your day.

Walking – Notice Your To and From

So often we are on the go and just plain busy. Why not use the time when you are in motion to become more mindful? Consider your walk from the car, to your mailbox, in a parking lot, on the way to catch the bus – you get the drift.

1. Initially just notice and feel the movement of your body in motion – your legs, arms and core body strength that propel you forward.
2. If your mind begins to wander, just reset your intention to be present with the walking.
3. Notice the temperature of the air on your face and skin.
4. Become aware of the air that you are breathing in through your nose and how that feels.
5. Come back to your body and enjoy the sensation of movement.
6. Appreciate this sensation.

For more on infusing your holidays with mindfulness, click on this article from Stephan Bodian.

Please bring mindfulness to others. If you found this post helpful share it on Facebook and LinkedIn.

To have Mindfulness Monday Quick Hits delivered instantly to your email box every Monday morning sign up below.