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Lige for tiden kan det være svært at være opmærksom. Vi kæmper mod en konstant overflod af information: Lige fra vores nuværende verdenssituation, vores job, vores venner til vores skærme. Det kan føles overvældende og kan få os glemme at være tilstede i nuet. Heldigvis kan et par simple mindfulness-teknikker hjælpe dig med at bevare kontrollen og øjeblikkeligt få dig til at føle dig mere rolig og bevidst. Næste gang du har brug for at komme i balance eller fokusere, kan du prøve en af disse teknikker: 1. __Lav bevidste indåndinger i et minut.__
 Jeg understreger af gode grunde ofte vejrtrækning over for mine klienter: Det er et kraftfuldt værktøj, der øjeblikkeligt kan ændre din tankegang. Og i en verden, hvor vi tilpasser os en ny normal, er det forfriskende, at en simpel handling som vejrtrækning stadig har stor indflydelse. Lav dybe indåndinger og udåndinger i ét minut, og brug cirka fem sekunder på hver. Fokusér kun på dit åndedræt og lyden af luften, der strømmer ind og ud. 2. __Mærk dig selv igen.__
 Det meste af dagen består af en konstant strøm af beskeder og informationer fra alle mulige steder, og det kan være trættende. Den gode nyhed er, at vi altid kan vælge at stoppe og tage en pause. Prøv at lukke ned for alle dine enheder, og brug et par minutter på at mærke dig selv. Vær hyper-opmærksom på alt omkring dig – lugtene, lydene, farverne og bare vær til stede. At udøve mindfulness i et par minutter kan give dig ro lige med det samme og bringe dig tilbage til nuet. 3. __Gentag et powermantra.__
 Når du siger en personligt intention højt, kan det øjeblikkeligt øge din energi og give dig mulighed for at være til stede i nuet. Når jeg er nødt til at fokusere, gentager jeg: "Helhjertet med hele hjertet". For mig betyder det, at når jeg ved at give op – under træning, i min yogapraksis, mht. min forretning eller endda mht. mine elskede – minder jeg mig selv om, at der stadig er et andet niveau. At jeg kan yde mere, og der er noget nyt på den anden side. Hvis du vil prøve det, skal du tænke på en bekræftelse, der virkelig betyder noget for dig: Noget positivt, energisk og forankret i medfølelse og kærlighed. Hver gang du har brug for at tune ind igen, kan du gentage det inde i hovedet eller endda sige det højt. Husk, at selvom du ikke kan kontrollere det, der sker omkring dig, kan du kontrollere, hvordan du reagerer. Disse teknikker kan virke ret enkle, men der er power i deres enkelhed. Og du vil hurtigt finde ud af, at du sagtens kan bruge disse værktøjer til at være positivt til stede i nuet.  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://www.nike.com/dk/ntc-app) ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. 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