​          When we struggle with a mood disorder we often spend much of our time in our head.  We ruminate over the past.  We fear the future.  In a rush to hit the next milestone in our lives – be it our next vacation, a promotion, buying a home – we’re rarely present in the moment.

​          We think we’re planning ahead and staying one step ahead of the game, but the reality is that by living in this “what’s next?” mentality we end up missing out on actually living our lives.  We forget that life is lived in the in-between moments: brewing our first cup of coffee in the morning, kissing our partner goodbye in the morning, walking from our car to our front door.

​          We write these moments off as stepping stones that get us where we really want to be, and forget to be present in our own lives.  The reality is that we cannot control the future, no matter how much we plan and prepare.  The moments we spend in anticipation, anxiety, and worry do nothing to change what tomorrow will bring.  Practicing mindfulness can help us stop living in the past, and keep us from living for a future we cannot predict.

​          Life will continue to surprise and challenge us.  No one can guarantee that every moment will be thrilling, joyous, or full of satisfaction, but we can challenge ourselves to live them – to be present for them.  We can learn to say goodbye to “what is next?” and embrace “what is now.”

​          The tools and exercises below will help you practice being present, and mindful, encouraging you to find enjoyment and gratitude in each moment as it comes – regardless of what lies behind or before us.
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Mindfulness Exercises

• Find & Embrace a Mantra: When our thoughts begin to race and anxiety begins to rear its ugly head a mantra can help us slow down, and hit the reset button.  Find one that resonates with you and repeat as necessary.  Some effective mantras may include:

 
                         Be here now.
                         Be present.
                         One thing at a time.

• Check In: Taking a moment to evaluate where we are and touch base with our feelings can help us stay balanced.  If you feel you need some structure, try using the following format:

 
                         I feel angry that…
                         I feel sad that…
                         I feel afraid that…
                         I feel guilty that…
 
                         I feel happy that…
                         I feel secure that…
                         I feel proud that…
                         I feel grateful that…

• Sensory Check: Name five things you can see, hear, smell, and feel.

 

• Breathing Exercises – Combat Tactical Breathing: This breathing technique – used by the military, athletes, and first responders – is an excellent way to reduce your levels of anxiety, gain control, and manage your stress. Find a quiet spot where you can sit or rest comfortably without being disturbed. Bring your attention to your breath.

 
                         Breathe in comfortably to the count of four.
                         Pause and hold the breath (again, comfortable) to the count of four.
                         Exhale slowly and forcefully to the count of four.
                         Take at least three to five breaths as described above, visualizing each number as you count.

• Stretch: Take a few minutes to connect with your body.  Moving slowly, note any particular areas of tension, and breathe deeply into the stretch.

​          Experiment with different mindfulness exercises, and find what works best for you.  Challenge yourself to be here now.  In the words of Eckhart Tolle, “In today’s rush, we all think too much – seek too much – want to much – and forget about the joy of just being.”  Let yourself be.  It is enough.