Don’t Forget to SIFT Your Mind
Practicing mindfulness can often seem challenging due to our busy schedules. That's why it's crucial to find quick and simple ways to incorporate it into your day. One of my favorite techniques is the SIFT exercise by Dr. Daniel Siegel, an expert in mindfulness known for his practical and memorable methods.
Mindfulness focuses on being present, and one way to achieve this is by checking in with yourself using the SIFT exercise. SIFT stands for Sensations, Images, Feelings, and Thoughts. This exercise helps ground you in the present moment and provides a mini reset for the day, taking only about 3-5 minutes. Ready to begin?
Step 1: Sensations Start by taking a couple of deep breaths through your nose and out through your mouth. Close your eyes if it's safe to do so. Focus on Sensations by performing a quick head-to-toe body scan. Keep it brief—move through your body without pausing. Then, take another deep breath.
Step 2: Images Notice any Images that arise in your mind. This will vary from person to person. Some may visualize clearly, while others might see less defined images. Allow them to appear and fade away naturally, without lingering. Take another deep breath.
Step 3: Feelings Check in with your Feelings by bringing your attention to your heart area. Recognize any emotions you're experiencing without trying to analyze or change them. Simply acknowledge, "I am feeling [insert emotion] right now," and move on. This recognition aids in processing emotions. Again, take a deep breath.
Step 4: Thoughts Examine your Thoughts, understanding they may come rapidly, especially during a busy day. Imagine your thoughts passing by on a conveyor belt or floating by like clouds. Acknowledge each thought and allow it to drift away, doing your best not to fixate. Conclude the practice with two deep breaths.
Tips for Practicing SIFT
Remember, the goal is not to dwell on any single aspect of the practice. If you find yourself lingering, don’t worry—it's normal. Simply take a deep breath and proceed to the next step. This exercise is designed for convenience and can be performed anywhere, anytime. I often do SIFT exercises in the car before entering my office or home, or between meetings to clear my mind.
Integrate this practice into your life, and if you're interested in learning more about Dr. Daniel Siegel and his innovative approaches to mindfulness and neurobiology, visit his website at drdansiegel.com. If you have any questions about this practice, please feel free to contact me at Chris@thatmindfulguy.com Be well and be here now!
