Toni Kuhn

May Mindfulness


My daughter is getting married in just over two weeks! We are very excited and are looking forward to spending a week together with our family. Although technology has made it easier to “see” each other, I still crave some in person time and, of course, a big hug from my kids!

Additionally, we have been enjoying our Saturday morning family Zoom workouts! And everyone is still talking me! LOL!!!!

This past year I have spent a lot of time with my daughter helping her plan her wedding via Zoom and Duo calls. It has been amazing to be able to be a part of so many important details. I was even “present” for all of her dress fittings! The staff at the bridal boutique would move me around so I could all the different angles of her dress! I felt like I was there! Throughout the whole wedding planning process I have been able to actually see and feel like I was there with her. I was able to “attend” her Zoom bridal shower, shop for wedding stuff on line with her, meet her wedding planner and even tour the wedding venue. And in a couple of weeks I will actually be with her in person!

All of this wedding planning has made me really grateful for my internet and Zoom. It has reminded me to truly live in the moment and appreciate what I am experiencing. I have been practicing being more mindful in my daily living.

May is National Meditation Month.

What is Mediation?

“Meditation is a practice where an individual uses a technique – such as mindfulness, or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state.”

For me, meditation is:

  • Being mindful and aware of my life.
  • Coming out of the “auto pilot” way of living.
  • Tuning into what my body needs.
  • Finding moments to pause and breathe.
  • Focusing my attention on one task at a time.
  • Noticing the transitions in my day to day life.
  • Pausing and feeling gratitude for all that is good in my life.
  • Doing a mediation practice.

Here are few ways to incorporate mindfulness in your day.

Taking a Walk

Begin your walk at a slow leisurely pace and become aware of each step you take. Bring your attention to when the foot leaves the ground and then step forward. Try connecting your breath with each step. Inhale lift your foot/exhale take a step. Do this nice and slow.  Notice what is around you- the trees, birds and sounds.

Drinking Coffee or Tea

Begin by sitting comfortably. Notice the temperature of your drink and the aroma. As you take your first sip notice how it makes you feel. Is this first sip simply decadent and satisfying? Take a few minutes to experience drinking the beverage without doing anything else. 

Body and Breath

Sit comfortably and begin to notice your breath. Notice when the inhale starts and when the exhale starts. Place your hands at your heart center and breathe into your hands. Feel your chest rise and fall. Notice how the chest expands on the inhale and gets smaller on the exhale. Allow yourself to deeply connected to your heart and breath. Open yourself to the peacefulness you feel. Linger here in the peacefulness for a few minutes.

You can meditate anywhere any time. It can be formal or just simply a few seconds pause in your daily activities. Whatever you choose, I hope you find ways to tap into mindfulness, to cultivate peace and to find a sense of well-being.

What does mediation mean to you? Can you find moments throughout the day to take time for yourself to breathe and to feel more connected to what you are doing?



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