Every 4th of July we celebrate our nation’s independence. Really it’s just a great excuse to do what we do best in America, celebrate and party. Friends, BBQ’S, fireworks, and booze equals one fantastic holiday. As with any ordinary day we have the ability to quite the mind and allow ourselves to live and experience all the moment has to offer. Amp up your experience of the festivities this Independence Day by practicing mindfulness. Here are some easy ways to draw your attention to the present today:

When prepping your famous gourmet burgers…

Take your time cutting up all your ingredients. Draw your focus to your soft, slow breathing. Look and really see the vivid colors of the kabob’s bell peppers, guacamole, or other bright dishes. Breath in through your nose and smell the BBQ out back. Hear the laughter of your friends and let your beer settle on your tongue before you swallow. Let all of your senses come alive. Just breathe.

When you’re hanging with friends and family…
Share your energy with everyone. Chat up your friends and be open to new people. Quite your minds dialogue about your social insecurities by focusing on your breath and what’s happening around you. Really listen to what people are saying and look into their eyes. Connect and exist together in that moment.

When you’re getting dolled up for the big night out…Hop in the shower and pamper yourself. Stand under the shower and feel the water dripping over your body. Close your eyes and hear what the water sounds like inside as it hits you. Take your sweet time scrubbing down, and then wrap up in a soft towel. Make-up is next, so be sure to care in how you apply. Instead of your typical mad dash. Look at your color options and maybe you’ll come up with a new way to blend your shadow. Feel the powder on your face and smell the light sent. It’s amazing what we miss!

With these tips in mind, you’ll be sure to soak it all in. Happy 4th!!

So lets say you’ve got five places you need to be today. Work first, then lunch, quick meeting, then dash to the gym, stop by the market, arrive home to cook dinner and finally collapse on the couch. I’m sure we could all map out our day in it’s entirety based on all the main events. But what about the gray area in between?

Today I found myself sprinting between activities, as if my life depended on it, and had to stop and think. Where does my mind go when I’m speed walking to my lunch meeting, or do I even see and hear the chatter on the bus to work? It dawned on me that life is really lived in the transitions of the day.

I realized that while I was ravenously anxious to pick up the two tacos I had ordered for lunch, I hadn’t even noticed how beautiful it was outside. I mean the sun was shining for the first time in literally a week, and I hadn’t noticed on my 15 minute walk to the restaurant.

Rushing through life in a fast forward future driven mind had halted my ability to see what was right in front of my face. And by the time I got my tacos they were gulped down in under 10 minutes hardly remembered or tasted. So I didn’t really live while eating my food or traveling to get there. This is no way to live!!

So here is my challenge and yours: tomorrow and the next day and the next day and the day after that, choose to live in life’s transitions. No moment should be more important than the next. Mindfulness is the key.

Have you Floated today? And no I’m not talking about your typical float in a pool, the ocean, or even a bath tub. I’m referencing a brand new relaxation method called Floating.

Utilizing a revolutionary scientific approach to deep relaxation called R.E.S.T (Restricted Environmental Stimulation Technique), Flotation eliminates all sensory stress to the body allowing the mind and body to fall into the deepest state of relaxation on earth.

After hearing about this extraodinary method from a dancer friend of mine, I was intrigued, to say the least, and dug up some research. Here’s what I found!

If you’re looking to de-stress (and seriously who isn’t) then imagine falling into a calm state considered purer and more beneficial than sleep. This deep relaxation is created through the use of a sound and light proof floatation pod in which you float effortlessly on the surface of 10 inches of water that is saturated with 800lbs of medical grade Epsom salt and 100 million year old Himalayan salt. It is set to your skin temperature to give the sensation of floating “out of body”.

Apparently, “Scientists estimate that up to 90% of the brain’s normal workload is caused by the effects of gravity on muscles and the nervous system as well as sensory stimuli that needs to be processed.

The float tank screens out these external physical stimuli, creating a pure state of “sensory” relaxation. Under these unique conditions your body has a chance to restore its natural powers of self regulation, while you simply lie back and rediscover the latent abilities of a deeply relaxed mind.”

Sounds fantastic right?! Like I have mentioned before, there is a vast connection between the mind, body and spirit. Reducing tension in the body inevitably relaxes the mind and visa versa. While meditation and mindfulness calm the mind and in turn relax the body, floating creates an environment that reduces all stressors on the body, allowing you to fall into deep levels of consciousness. Floating actually activates parts of the brain and consciousness that only Zen monks and other yogi’s can access through deep meditation.

I have already scheduled my appointment at the Float Matrix here in San Francisco to give it a whirl. I’ll be sure to follow up and let you know how it goes! Check into it and see if any spa’s or holistic centers near you offer Floating. For only $75 dollars an hour (cheaper than a massage) I’m considering scheduling several appointments.

Zen Donut: Mike over at Zen Donut posted a fabulous video on meditation and mindfulness. With the camera rolling, the revered Jon Kabat-Zin spoke for over an hour to the lucky employees over at Google. His simple and thorough explanations mixed with anecdotes and jokes is a refreshing approach to an other wise hard to follow practice. Let him transport you to the present!

Positivity Blog:  Happy living tips from ancient Rome? According to Seneca, the advisor and tutor of the emperor Nero, there are ten fundamental rules for happiness. #10- Live In The Present-“There are more things to alarm us than to harm us, and we suffer more often in apprehension than reality.”

Zen Habits: Now I couldn’t have a moment for Zen without some insight into how Zen monks live their lives. The day of a Zen monk begins and ends with complete mindfulness. So if you are looking to simplify and enjoy life in all of it’s moments, learn these 12 essential rules to live like a Zen monk!

Traffic gridlock every morning is definitely no cup of tea. Stress runs high as everyone scrambles to get to work on time without even a second glance at the cars and people around them. Americans today not only work longer hours, but spend on average 26 minutes commuting to work. Tension and angst from a commute transfers into your work day and family life. Learning to stay relaxed in the slew of chaos on the freeway will make you not only more productive at the office, but also able to enjoy your down time even more after work. Here are 9 simple ways to de-stress and reduce tension during your commute:

1.) The Perfect Set Of Playlists: Plug in your ipod or make some CD’s with your fave songs and playlists. In the morning I like to blast dance or rock music to wake and feed my energy for the day ahead. But, that’s the last thing I need when I’m tired, cranking and hungry on the way home. That’s when a more mellow playlist is in order, maybe some Sublime or Bob Marley. Whatever you choose, make sure to sing at the top of your lungs and maybe even shimmy those shoulders. If you have an ipod plug-in download podcasts or a series from that one comedian that makes you laugh until your stomach hurts.

2.) Get Comfortable: If you’ve got a lengthy commute the most important things to consider is how your body feels. Tension in your body will lead to mental tension. Create rituals to help your body relax. First thing I do is kick off my shoes. Get out of those damn heels, ladies. And guys, toss the tie and jacket. Check your ergonomics and set up your seat so you’re close enough to reach the pedals comfortably and your spine is supported vertically so you don’t need to lean forward to grip the wheel. Also if you’re wearing really tight jeans or pants you might consider changing into a flexible (yet stylish!) yoga pant. Check out your hips as well. If your are twisting your pelvis to reach the pedal you will eventually create imbalances in your low back and sacrum over time.

3.) Take The Scenic Route: If you have a choice, drive by the ocean, through a forest, or even by your favorite spot in town. Whatever area makes you feel relaxed and possibly conjures up pleasant memories. Nature will always have a calming effect.

4.) Air Out: Roll down all the windows and let the fresh air in. Of course this might not work all times of year, but its’ a great way to boost your spirit and energy.

5.) Take A Breather: When a car cuts you off, instead of screaming or honking take a few deep breaths. Don’t let others bad energy effect your peaceful mood.

6.) Practice Mindfulness: How many times have you driven to work or arrived home without remembering the trip? Yeah, a little scary, huh? Use the solo time to practice being very present and aware. Let your thoughts fall to the background and just watch. See what your mind does to occupy the space. Becoming aware of your thoughts is the first step in living in the now. You’ll find that by observing your thoughts they will begin to quiet.

7.) Stretch: When the freeway turns into a parking lot take some time to stretch and move. I like to roll out my shoulders and circle my head around to loosen my neck. Bend side to side and make some space in that compressed spine. Sitting for such long hours without a doubt will cause stiffness. Combat poor posture by remaining aware of your spinal positions and stretching to create mobility.

8.) Add A Personal Touch: Whether it’s a bead necklace around the rear view mirror or a small vase holding a daisy nestled in your cup holder, add a little touch of personality to your car space. Choose something that you know will make you smile or settle your nerves. One of my best friends, for example, rolls down all the windows and burns cone incense because the fragrance soothes her. If I had a car I’d probably keep a sand dollar on my dash to remind me of my utmost favorite place, the beach!

9.) Bus It: Save money on gas (now $3.85 here in SF!) and reduce your carbon footprint by taking the bus or train to work. Better yet, burn some calories, forget the oil, and bike it. If none of these options are viable join a carpool with some coworkers and save time by taking the carpool lane.

With these techniques you’ll be on your way to a stress free commute, leaving you in a relaxed mind set for those precious hours of down time after work.