Every day on @2:50 we prompt ourselves with three simple practices.
- observe your breathing and let it go in and out by itself or;
- notice sensations in your body with your mind’s eye or;
- visualize something relaxing or you’re grateful for.
Here are some quick summaries of each with links to at2:50 guided audio and a reference or two.
Observe your breathing and let it go in and out by itself
Listen to the @2:50 guided audio track on breath attention.
Foremost in mindfulness practices is simple attention to the breath. From yoga to competitive sports and performance art to business coaching, attention to the breath brings instant and lasting benefits to the practitioner. This mindful breathing article from the Greater Good Science Center is a great starting point.
Notice sensations in your body with your mind’s eye
Listen to the @2:50 guided audio track on body scanning.
A perennially useful practice is the body scan. Like mindful breathing, you can scan your body while doing almost any other activity. However, be careful with all mindfulness practices if you’re in motion, or using machinery! This quick guide from Stanford Medical shows how you can easily practice body scanning.
Visualize a relaxing scene or something you are grateful for
Listen to the @2:50 guided audio track on gratitude.
The mind is incredibly adept at visualizing. It could even be said that worry or regret are simply visualizations of things that could or have happened. Visualizing gratitude is one practice that is believed to have health and happiness benefits. Here’s a short guide from ASU on gratitude.
It’s all about continuity of practice
Whether you’re using a mindfulness method, above, one of your own, or doing something else, many believe it’s more about repetition and continuity than about the actual activity. Many people claim benefits by using this time set aside to simply rest, take a walk, sit in the yard, make a journal entry, or do a bit of doodling. At2:50 exists to create the container for anyone anywhere to practice what they need to for ten minutes. What you do is up to you.