The Answer is Mindfulness

What can help us reduce stress, boost focus, increase productivity, limit emotional exhaustion, lessen our worries, manage our emotions, connect with others, love ourselves, instill a sense of control, strengthen our relationships, promote better sleep, appreciate the good things, feel happier and benefit just about every aspect of our lives? The answer is mindfulness. (and, it’s free!) 

What is mindfulness? In short, it is a practice of paying attention on purpose and being aware of the sensations, thoughts, and emotions that are happening to you in that moment. Mindfulness is possible for every person and may look differently for each individual. 

How will you become more mindful? Below are a few ideas to help you get started on your own mindfulness practice. Even a couple of minutes a day can make a difference. 

·      Pay real attention to what you see, hear, smell, touch and taste while doing regular life activities.  You can do this anywhere at any time – while eating, walking, biking, swimming, sitting, creating, showering, driving, etc. 

·      See and note things for what they actually are in the present. If you have a headache, accept you have a headache. If you are stressed, acknowledge the why of your stress. Whatever shows up, become aware, accept, then let go. 

·      Set a timer for breaks. This may seem counterproductive, but it actually will help with focus, productivity and efficiency. Example of how this can work: Work for 45 minutes and take 15 minutes for “me” time – then you can be in the moment while taking a walk, practicing yoga, prepping meals, getting fresh air, meditating, exercising, scrolling on phone, eating, cleaning, playing with your children/pet, checking in on others, … 

·      Throughout the day, focus on your breath – Inhale to the count of 4 to 6 and count a little longer on the exhale. Name what shows up – stress, satisfaction, sadness, fear,… 

·      Journal. 

·      Take time for gratitude – list at least 3 things every day.

·      Be aware of how often you check your phone – and limit it to designated times. 

·      Meditation – either a self-meditation (body scan, 5 senses, visualization, positive self-talk, gratitude…) or guided (with an app..) Any amount of time works- even 1 minute. 

·      Let yourself be 100 percent for another person – even for just a little while. 

·      Practice self-compassion – observe and notice your emotions – then acknowledge that everyone is imperfect and has struggles. Speak to yourself the way you would speak to a friend who just had the same experience as you. 

Be aware that your mind will most likely wander, and when you notice that happening, then you are being mindful. With patience, and regular practice, you will start to notice progress in the acceptance of seeing things as they are and then will be able to handle and appreciate whatever that may be. 

If you have ways that you practice mindfulness, please share. I’d love to learn more.