Tag Archives: Mindfulness

Mindfulness: Being Present, Being Grateful

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“Mindfulness is moment-to-moment non-judgmental awareness.” – Jon Kabat-Zinn

Mindfulness is about living in and being aware of the present moment. Living in the moment means letting go of the past and not waiting for the future. It’s about accepting that every breath is a gift—cherish it.

By embracing the magic of the present moment, day or night, it brings peace, clarity, and gratitude into your life. Cherish the now and present moment, it’s all you have.

Here is a simple, soothing mindfulness practice to help you unwind and reset after a long day:

1️⃣ Find a Quiet Space: Sit or lie down in a comfortable position. Allow yourself to settle into the space with no expectations—just a willingness to be here.

2️⃣ Breathe Deeply: Take three deep breaths, inhaling through your nose and exhaling through your mouth. With each exhale, feel the tension in your body begin to melt away.

3️⃣ Body Scan: Gently bring your attention to your body. Starting at your toes, slowly scan up to your head. Notice any areas of tension, and with each breath, imagine sending a wave of relaxation to those spots.

4️⃣ Release the Day: As you continue to breathe, visualize the events of the day gently drifting away, like leaves on a stream. Allow them to float past you without holding on to any of them.

5️⃣ Affirm Your Presence: Silently repeat to yourself: ‘I have done my best today. I am here now, and that is enough.’

6️⃣ Rest in Stillness: Spend a few moments in stillness, letting your mind and body rest in the calm you’ve created. When you’re ready, gently bring your awareness back to the room.

Your mind is a garden. Cultivate mindfulness, uproot negativity, manage your thoughts, be always grateful, and nurture compassion.  Watch your world transform!

Oprah Winfrey’s Super Soul Special: Phil Jackson: The Soul of Success

Mindfulness Matters

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Mindfulness encourages you to pay attention to your thoughts, your actions and your body.

Mindfulness is an ancient practice that is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you.

Mindfulness means not living your life on “autopilot.” Instead, you experience life as it unfolds moment to moment, good and bad, and without judgment or preconceived notions.

“Many of us go through our lives without really being present in the moment,” says Dr. Margaret Chesney of the University of California, San Francisco.

Dr. Chesney’s studies suggest that mindfulness practices may help people manage stress, cope better with serious illness and reduce anxiety and depression. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improved self-esteem.

One National Institutes of Health (NIH)-supported study found a link between mindfulness meditation and measurable changes in the brain regions involved in memory, learning and emotion. Another NIH-funded researcher reported that mindfulness practices may reduce anxiety and hostility among urban youth and lead to reduced stress, fewer fights and better relationships.

A major benefit of mindfulness is that it encourages you to pay attention to your thoughts, your actions and your body. For example, studies have shown that mindfulness can help people achieve and maintain a healthy weight. “It is so common for people to watch TV and eat snack food out of the box without really attending to how much they are eating,” says Chesney. “With mindful eating, you eat when you’re hungry, focus on each bite, enjoy your food more and stop when you’re full.”

Finding time for mindfulness in our culture, however, can be a challenge. We tend to place great value on how much we can do at once and how fast. Still, being more mindful is within anyone’s reach.

You can practice mindfulness throughout the day, even while answering e-mails, sitting in traffic or waiting in line. All you have to do is become more aware—of your breath, of your feet on the ground, of your fingers typing, of the people and voices around you.

Source: Harrison Wein, Ph.D., Mindfulness Matters, Can Living in the Moment Improve Your Health?, National Institutes of Health News in Health, January 2012. https://newsinhealth.nih.gov/2012/01/mindfulness-matters

Positive Thinking and Thoughts

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Positive thinking means approaching life’s daily opportunities and challenges with a positive mindset.

Research has found that positive thinking aids in stress management and can play an important role in your overall health and well-being.

People with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook.[2]

That’s according to the findings from Johns Hopkins expert Lisa R. Yanek, M.P.H., and her colleagues. The finding held even in people with family history who had the most risk factors for coronary artery disease.

Positive thinking is about looking at things from a positive point of view. It is a type of thinking that focuses on maintaining a positive, optimistic attitude.

Positive thinking does not mean avoiding challenges or difficult situations. Instead, positive thinking means making the most of potential obstacles, trying to see the best in other people, and viewing yourself and being confident about your abilities.

Positive thinking is linked to a wide range of health benefits, including:

  • Better stress management and coping skills
  • Enhanced psychological health
  • Greater resistance to catching a cold
  • Increased physical well-being
  • Longer life span
  • Lower rates of depression
  • Reduced risk of cardiovascular disease-related death

Positive thinking has been shown to help people live healthier, happier lives. When you have a positive outlook, you are more likely to engage in healthy behaviors such as exercising, eating healthy, and getting plenty of rest.

How to Cultivate Positive Thinking 

Practicing mindfulness can be a way to build self-awareness and become more conscious of how your positive or negative thoughts affect your mood and behavior.

As you become better at identifying your thought patterns, you can then take steps to shift into a more positive mindset. Actively replacing negative thoughts with positive ones can help you eventually learn to embrace a more positive mindset.

References:

  1. https://www.verywellmind.com/what-is-positive-thinking-2794772
  2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-power-of-positive-thinking

Practicing Mindfulness

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“Our life is shaped by our mind, for we become what we think.” ~ Buddha

Practicing mindfulness (being aware of the present moment without judgement) can allow you to harness the energy of your thoughts and shape the trajectory of your life’s journey.

Practicing mindfulness involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress.

Practicing mindfulness exercises can help you direct your attention away from negative thinking and engage with the world around you.

There are many ways to practice mindfulness. Mayo Clinic has outlined how you can be mindful in your daily life.

Start Small

Starting small means taking 5 minutes or so out of your day and dedicating it to yourself. These 5 minutes can bring a new perspective, positivity and calmness to whatever stress is weighing down on you. Take the time to focus on your senses, breathing, body and environment.

Accept Yourself and Be Open to Change

The Mayo Clinic suggests treating yourself as you would treat a friend. In avoiding self-criticism and negative self-talk, you’re demonstrating mindfulness by practicing to regulate damaging thought patterns.

It’s easy to be very critical and judgmental throughout the day, even unintentionally. Being open to trying new things and thinking a different way can open the door for a new way of life. Change can lead to progress, even some changes that are frightening at first.

Fit Mindfulness Into Your Lifestyle

It only takes a few minutes per day to decrease your stress levels through mindfulness. Find these moments in your day. They might be transitional periods, like right after work, between tasks or after meals. You can also dedicate a space in your home to mindfulness by setting up a quiet and comfortable area to practice connecting with yourself.

Mindfulness can be practiced wherever and whenever, but The Mayo Clinic notes engaging your senses outdoors is especially beneficial. You might go for a walk as an opportunity to increase your mindfulness, or even just take advantage of the moments in your day when you find yourself outdoors, like checking the mail or walking to your car.

References:

  1. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
  2. https://www.snhu.edu/about-us/newsroom/education/how-to-practice-mindfulness

Happiness and the Meaning of Life

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According to Frank Martela, a Finnish philosopher and psychology researcher, finding meaning in life boils down to five words: “Make yourself meaningful to others”.

You can do this by opening yourself up to deep connections with others, your community and your passions.

1. Live for yourself, not someone else’s expectations.

It can be hard to live with purpose if you’re going through the motions, burned out, or filled with resentment because you’re on a path that someone else picked for you. Even a meaningful job like being a doctor can feel empty if your heart isn’t in it.

Before you can give to someone else, you have to understand what makes you happy, and start doing more of it.

2. Become an expert and share your knowledge.

One of the best ways to serve others is to find something that meets three requirements:

  • You’re good at it.
  • It excites you.
  • It has a positive impact on others.

Once you’ve found a job or a hobby that makes you feel fulfilled, put all your focus into becoming an expert in it. Then share it with your community.

3. Practice random acts of kindness.

You should strive to do three random acts of kindness a day. It can be as simple as offering a glass of water to the mailman, spending an afternoon with a grandparent, or helping a tourist find their way.

By doing three random acts of kindness daily, you might develop unexpected deep bonds with others as a result. Here’s how:

Helping people doesn’t just feel good in the moment; it benefits your long-term health, too. Studies show that people who give emotional support to their family, friends and neighbors are more likely to live longer.

4. Be a good neighbor.

“Working together to do something that one would not be able to do alone.” This philosophy can be essential for the good of the whole.

5. Embrace quiet time together.

People don’t need to make grand gestures to be an important part of your life. Being together in silence is enough to make individuals feel connected and loved. Sitting silently with someone can be moments of deep meaning and connection.

6. Practice mindfulness.

Being intentional with your thoughts and actions, you can begin to reduce your stress and increase your happiness through consciously focusing on your state of mind.

Mindfulness is focused around being present in any moment, at any time. It’s the human ability to be aware of where you are and what you’re doing  A key to mindfulness is recognizing emotions or situations without any positive or negative judgment. When you observe rather than judge, you can be more purposeful in what you say and how you say it.

Mindfulness has been proven to be an effective tool for reducing stress and anxiety. If you’re one of the 40 million U.S. adults who suffer from anxiety per year, the Anxiety and Depression Association of America (ADAA) promotes mindfulness as a technique for growth, self-discovery and success.

References:

  1. Frank Martela, I’m a psychology expert in Finland, the No. 1 happiest country in the world—here’s the real meaning of life in 5 words, CNBC Make It, June 9 2023. https://www.cnbc.com/2023/06/09/psychology-expert-from-finland-the-worlds-happiest-country-shares-the-meaning-of-life-in-5-words.html
  2. Joanne Coffey, How to Practice Mindfulness, Southern New Hampshire University, October 18, 2022.  https://www.snhu.edu/about-us/newsroom/education/how-to-practice-mindfulness

Mindfulness Exercises

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The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. ~ Mindful.org

Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment. It is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.

The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. Mindfulness is available to us in every moment, whether through meditations and body scans, or mindful moment practices like taking time to pause and breathe when the phone rings instead of rushing to answer it.

Simple mindfulness exercises can be practiced anywhere and anytime, according to the Mayo Clinic. Research does indicate that engaging your senses while outdoors is especially beneficial.

You’ll need to set aside time when you can be in a quiet place without distractions or interruptions. You might choose to practice mindfulness early in the morning before you begin your daily routine.

Aim to practice mindfulness every day for about six months. Over time, you might find that mindfulness becomes effortless. Think of it as a commitment to reconnecting with and nurturing yourself.

There are many simple ways to practice mindfulness. Some examples include:

  • Pay attention. It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell and taste. For example, when you eat a favorite food, take the time to smell, taste and truly enjoy it.
  • Live in the moment. Try to intentionally bring an open, accepting and discerning attention to everything you do. Find joy in simple pleasures.
  • Accept yourself. Treat yourself the way you would treat a good friend.
  • Focus on your breathing. When you have negative thoughts, try to sit down, take a deep breath and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

References:

  1. https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356
  2. https://www.mindful.org/meditation/mindfulness-getting-started/

Time is Precious

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”We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

Brian Tracy*, Chairman and CEO of Brian Tracy International, posted recently the following Facebook post regarding time, mindfulness, and focus:

”If there’s one thing that’s certain in life, it’s that time is precious. We only have so much of it to achieve our goals and fulfill our dreams,” says Tracy. That’s why it’s important to be deliberate about how you spend and invest your time, talent and treasure.

Tracy’s quote “Don’t waste time knocking on doors that won’t open for you” speaks to this idea. It reminds you that not every opportunity will be the right fit for you, and that’s okay. Sometimes, no matter how hard you try, some doors simply won’t open for you.

Instead of wasting time and energy trying to force these doors open, it’s better to focus your efforts toward doors that are more likely to lead to success. This doesn’t mean you should give up at the first sign of resistance, but rather that you should be mindful of when it’s time to move on.

“Your time is limited, so don’t waste it living someone else’s life,” stated Apple founder Steve Jobs. “Don’t be trapped by dogma—which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition.”

One of the keys to success is to focus on your strengths and pursue opportunities that align with them. When you do this, you are more likely to find doors that are a good fit for you and that will open with greater ease. This can lead to greater fulfillment and success in both your personal and professional lives.

Additionally, success is about taking action. As the famous quote goes, “The act of taking the first step is what separates the winners from the losers.”

Many people have brilliant ideas and big dreams, but few are willing to take the first step toward achieving them, writes Tracy. It’s easy to get bogged down by fear, doubt, or uncertainty. But those who are willing to take action, despite these challenges, are the ones who achieve success.

Focusing on your strengths, pursuing opportunities, and taking the first step can be daunting, but it’s also incredibly liberating. It’s the moment when your idea transforms from a mere thought into a tangible reality. It’s the moment when you gain momentum and start moving toward your goals.

In conclusion, this is a powerful reminder to be mindful of where you invest your time and energy. By focusing on opportunities that align with your values, strengths and passions, you can increase your chances of success and fulfillment. So, it’s important to be smart about where you “knock and keep pushing forward toward the doors that will open” for you, writes Tracy.

“My favorite things in life don’t cost any money. It’s really clear that the most precious resource we all have is time.” ~ Steve Jobs

Source:  https://facebook.com/story.php?story_fbid=pfbid02yGDH61Cd1RKimgr4crwkf2RwQPNWyPvAqS96e4cNzxL8EZXBfPF3SPNBHbwSoZ79l&id=100044268887586&mibextid=qC1gEa

*Brian Tracy is Chairman and CEO of Brian Tracy International, a company specializing in the training and development of individuals and organizations. Brian’s goal is to help you achieve your personal and business goals faster and easier than you ever imagined.

Being Mindful

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Mindfulness means maintaining a moment-by-moment awareness of your thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens.

Mindfulness is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Instead, you experience life as it unfolds moment to moment, good and bad, and without judgment or preconceived notions.

Here are a few key components of practicing mindfulness:

  • Pay close attention to your breathing, especially when you’re feeling intense emotions.
  • Notice—really notice—what you’re sensing in a given moment, the sights, sounds, and smells that ordinarily slip by without reaching your conscious awareness.
  • Recognize that your thoughts and emotions are fleeting and do not define you, an insight that can free you from negative thought patterns.
  • Tune into your body’s physical sensations, from the water hitting your skin in the shower to the way your body rests in your office chair.
  • Find “micro-moments” of mindfulness throughout the day to reset your focus and sense of purpose.

Studies suggest that mindfulness practices may help people manage stress, cope better with serious illness and reduce anxiety and depression. Many people who practice mindfulness report an increased ability to relax, a greater enthusiasm for life and improved self-esteem.

Becoming more mindful requires practice. Here are some tips to help you get started and develop these skills in everyday life:

  • Mindful breathing, a common component of many forms of meditation that involves bringing attention to the physical sensations of the breath as it flows in and out. Take some deep breaths. Breathe in through your nose to a count of 4, hold for 4 second,  then exhale through the mouth to a count of 4 and hold for 4 seconds. Repeat often.
  • Enjoy a stroll. As you walk, pay attention to your breath and the sights and sounds around you. If thoughts and worries enter your mind, note them but then return to the present.
  • Practice mindful eating. Be aware of taste, textures, and flavors in each bite. Listen to when your body is hungry and full.
  • Body scan, another common practice where you bring attention to different parts of your body in turn, from head to toe. This can help you connect with your body.
    The raisin exercise, where you slowly use all of your senses, one after another, to observe a raisin in great detail, from the way it feels in your hand to the way its taste bursts on your tongue. This exercise is intended to help you focus on the present moment, and can be tried with different foods.

A major benefit of mindfulness is that it encourages you to pay attention to your thoughts, your actions and your body. For example, studies have shown that mindfulness can help people achieve and maintain a healthy weight.

You can practice mindfulness throughout the day, even while answering e-mails, sitting in traffic or waiting in line. All you have to do is become more aware—of your breath, of your feet on the ground, of your fingers typing, of the people and voices around you.

References:

  1. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
  2. https://greatergood.berkeley.edu/topic/mindfulness/definition#how-cultivate-mindfulness

Mindfulness

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“Mindfulness is about paying attention to what is going on in our minds, our bodies, and the surrounding environment—and doing this in a kind and curious manner.” ~ Unknown

Mindfulness means noticing and paying attention to what is going on in the present moment, without passing judgment on it. Mindfulness means maintaining a moment-by-moment awareness of your thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens. You often spend more time thinking about what’s coming up in the future. Or dwelling on things in the past you can’t change. You can miss out on experiencing the present.

Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there’s a “right” or “wrong” way to think or feel in a given moment. When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.

It’s possible to train yourself to focus on the present moment. You become aware of what’s going on inside and around you—your thoughts, feelings, sensations, and environment. You observe these moments without judgment. This is called mindfulness.

Mindfulness has been shown to be effective for reducing stress, improving emotional balance, increasing self-awareness, helping with anxiety and depression, and coping more effectively with chronic pain.

Mindfulness can involve a sitting meditation that’s practiced in a quiet space. In this practice, you focus on your breathing or sensations in your body. If your mind wanders—like thoughts popping in about things you need to do—you try to return your mind to the present moment.

But mindfulness doesn’t have to be done sitting still or in silence. You can integrate the practice into things you do every day, like walking or eating. You can also be mindful while interacting with others.

Health Benefits of Mindfulness

Studies suggest that focusing on the present can have a positive impact on health and well-being.

Mindfulness has been shown to reduce anxiety and depression. There’s also evidence that mindfulness can lower blood pressure and improve sleep. It may even help people cope with pain. “For many chronic illnesses, mindfulness meditation seems to improve quality of life and reduce mental health symptoms,” says Dr. Zev Schuman-Olivier of Harvard University.

Mindfulness appears to help with depression in two ways.

First, it helps you develop the ability to stay grounded in the present, explains Dr. Sona Dimidjian of the University of Colorado Boulder. With depression, “your attention can get hijacked into the past or future,” she explains. You spend time focusing on past negative experiences or worrying about things to come.

Second, mindfulness can help you “de-center” from such thoughts. “It’s like being able to sit on the riverbank and watch thoughts floating by like leaves on a stream,” Dimidjian says. “Developing the skill of mindfulness can help stop you from being pulled into any one thought and carried down the stream. People often experience thoughts like, ‘nothing ever works out for me,’ or ‘it’s always going to be this way. Over time, and with practice, you can develop the ability to stand back from these painful thought patterns.”

Researchers are now studying whether mindfulness training can help with a variety of other conditions, including PTSD, eating disorders, and addiction.

Mindfulness, to be effective, takes practice, time and dedication. It’s important to aim for a few minutes of mindfulness each day to start.

A body scan meditation can be a good way to connect with your body. It helps make you aware of how your body feels as you mentally scan from head to toe.

Start in a comfortable position with your eyes closed. Take several deep breaths. Then, notice your feet. How do they feel?

Let your scan travel up your body—legs, stomach, arms, hands, neck, and finally, head. Notice any sensations or discomfort. Try not to change or judge these feelings—you’re simply checking in. Doing body scans on a regular basis can help increase mindfulness.

in summary, mindfulness is about being completely aware of what’s happening in the present—of all that’s going on inside and all that’s happening around you. It means not living your life on “autopilot.” Instead, you experience life as it unfolds moment to moment, good and bad, and without judgment or preconceived notions.

References:

  1. https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
  2. https://greatergood.berkeley.edu/topic/mindfulness/definition

Practicing Gratitude

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Practicing gratitude has incredible effects, from improving our mental health to boosting our relationships with others.

Practicing gratitude can have far reaching life-enhancing effects, from improving your mental health to boosting your relationships with family members and friends.

Living your life with gratitude helps you notice the little wins—like the bus showing up right on time, a stranger holding the door for you, or the sun shining through your window when you wake up in the morning.

Each of these small moments strings together to create a web of well-being that, over time, strengthens your ability to better notice the peace, joy and good in life.

Building your capacity for gratitude isn’t difficult. It just takes practice. The more you can bring your attention to that which you feel grateful for, the more you’ll notice to feel grateful for!

1. Start by observing. Notice the thank yous you say. Just how much of a habitual response is it? Is it a hasty aside, an afterthought? How are you feeling when you express thanks in small transactions? Stressed, uptight, a little absent-minded? Do a quick scan of your body—are you already physically moving on to your next interaction?

2. Pick one interaction a day. When your instinct to say “thanks” arises, stop for a moment and take note. Can you name what you feel grateful for, even beyond the gesture that’s been extended? Then say thank you.

Robert Emmons, psychology professor and gratitude researcher at the University of California, Davis, explains that there are two key components of practicing gratitude:

  1. We affirm the good things we’ve received
  2. We acknowledge the role other people play in providing our lives with goodness

Research has linked gratitude with a wide range of health, mental and emotional benefits, including strengthening your immune system and improving sleep patterns, feeling optimistic and experiencing more joy and pleasure, being more helpful and generous, and feeling less lonely and isolated.

“Gratitude is “an affirmation of goodness”. When you practice gratitude, you acknowledge the good things in the world and the gifts you’ve received in your life.” ~ Robert Emmons

References:

  1. https://www.mindful.org/an-introduction-to-mindful-gratitude/