Hi y’all,
Living a contemplative life includes living an intentional life.
As a nun, whenever I felt stuck in life, whether at work, in ministry, or in my personal life, I learned that I needed to stop and seek clarity. I needed to take a moment to pause and reflect on why I was stuck and trust that in that pausing, reflection, and being present, eventually, clarity would happen.
As a nun, I practiced the simple routine of seeking clarity to live an intentional life: I would take a moment to pause and allow my racing mind to slow down to the present moment. Then, I would spend that time being still and paying attention with my whole being—noticing what was going on in front of me and around me and paying attention to what was stirring within me, allowing that time to be present. I practiced this routine daily as a nun.
Clarity did not happen instantly or overnight. Most often, clarity showed up over time in the series of my showing up every day to pause, be still, listen, and pay attention.
Whenever I receive that clear insight, I immediately become unstuck and can move forward in whatever I am doing in ministry or personal growth. The insights open up pathways of energy and wonder flowing within me.
Even today, I still practice this daily routine of contemplative, mindful listening that I learned as a nun.
This routine of intentional waiting, being still, listening, noticing, and repeating this process with consistency is a way to calm your spirit, allow clarity to show up within you, and help you move forward when you are sometimes stuck in the chaos of life or struggle to be fully present in the moment.
Because life today is loud and chaotic.
And in that chaos, your mind can be louder. You're drowning in to-dos while your phone pings with another "urgent" notification.
The tech industry seems to expect professionals, especially women, to excel in every role, leaving us mentally scattered and physically exhausted, unable to fully engage with what matters most.
Here is one micro-mindfulness practice I learned as a nun that can help you find relief from the chaos and focus on the present with clarity of mind and heart.
The 5-5-5 Technique
This simple practice takes just 15 - 30 seconds. Set an alarm three times daily—morning, noon, and evening. When it rings, pause wherever you are.
#1. Name 5 Things You See
Look around immediately. See what's in front of you, not what's in your head.
When was the last time you honestly noticed your surroundings? Yesterday, I was attentive to three daffodils in full bloom by the huge elm tree in our yard that spoke of nature's beauty.
#2. Feel 5 Physical Sensations
Notice where your body connects with the chair. Feel your feet on the floor and the temperature of the air.
Harvard researchers have extensively studied the relaxation response, which counteracts stress by activating the parasympathetic nervous system.
#3. Take 5 Deep Breaths
Not the shallow chest breathing you've been doing all day—real, belly-expanding breaths.
Count to four as you inhale. Hold for two. Exhale for six. This six-count will extend the exhale beyond your inhale, triggering your body's relaxation response.
Many career professionals mistake mindfulness for hour-long sessions in perfect silence. The beauty of 5-5-5 is that it works in grocery store checkout lines, during conference calls, or while the kids argue about screen time.
I keep sticky notes with "5-5-5" written on my computer, car dashboard, and bathroom mirror. These visual cues have transformed scattered moments into opportunities for presence.
That's it.
Here’s what we covered: A micro-mindfulness practice to try this week - the 5-5-5 technique:
Set an alarm three times daily—morning, noon, and evening—to pause wherever you are.
Name five things you see to shift your focus from your mind to your surroundings.
Feel five physical sensations, like the chair beneath you or the air on your skin, to shift your focus from your mind to your body.
Take five deep breaths, extending your exhale to activate relaxation, to shift your focus from your mind to the present.
Even in the busiest moments, presence is possible. Try the 5-5-5 technique and turn scattered moments into intentional experiences.
Remember, take what you like and leave the rest.
Thanks for listening. I appreciate you being part of the journey.
Have a mindful week, and we’ll see you next time. Thanks.
Denise
I'm a former nun who, at midlife, pivoted to corporate life with zero business experience and became an award-winning program manager. I want to help you find stillness in the ball pit bouncy house of life.
Mindfulness begins with tiny steps toward being present. You can start micro-mindfulness right now without adding one more thing to your calendar. Join my newsletter, and I will share simple micro-mindfulness tips every week that you can start today.
In my book Burn Without Burning Out: 7 Micro-Mindfulness Habits for Clear Thinking, Decisive Action, and Recovery from Burnout, I share other skills I learned as a nun. Grab your copy today.
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