"Little by little, one travels far." J.R.R. Tolkien
What does this quote bring to mind for you?
Taking things one step at a time?
One day, one moment adds up to a full life?
Life is a journey of small moments?
For me I think of all I have learned and experienced that has brought me to this moment. In mindfulness we learn that this moment, the here and now, is what we have. But this here and now is made of many previous here and now's and our mind is filled with expectations of future here and now's.
How do we live in the here and now when we may be suffering in some way? How can we be more compassionate to ourselves in this moment and know that it will pass and we can let this moment turn into something else?
We can use breathing techniques to ground us: Taking just 3 minutes to breathe mindfully can stop ruminating thoughts and calm the nervous system. Try Slowly breathing in through your nose and slowly breathing out through your mouth and saying to your self when you finish exhaling, "One." Then slowly breath in and out again and count, "2". Repeat until you have completed 5 breathing cycles.
We can follow a guided meditation: When suffering in some way I turn to a loving kindness meditation to bring me comfort. Sit comfortably, close your eyes. Start with the breathing technique above.
In your mind say the following phrases, slowly, to your self...
May I be happy. May I be peaceful. Be I be safe. May I be well in body and mind. May I be filled with loving kindness for myself and others. My I be treated with love, care, kindness and respect. May I treat others with love, care, kindness and respect.
We can paint mindfully with watercolors: Being creative and expressing ourselves with color and paint is a wonderful way to be in the moment. Set a timer for 15 minutes. Have your supplies ready. A set of watercolor paints, your favorite brushes, water and paper towels. Start by looking at the colors. Which one is your eye drawn to? Choose that color. Don't try to paint anything just let your brush move across the paper and choose the next color that catches your eye. Remember to breathe.
Take life one moment, one breath, one step at a time. Before you realize it you will have traveled far.