How to make mindfulness a habit
Time to slow down.
Mindfulness has become a trendy word and for good reason. We all need practice being more aware of why we do what we do and what we are thinking. Here are six ways you can practice slowing down this week.
Day 1: What we do and who we are begins in our thought life. How we think about ourselves and others affects almost every part of our day and impacts our closest relationships. Being mindful isn’t only for a select few. We all need to learn to slow our thoughts down and make sure we are thinking on things that are true and uplifting.
Action Step: Learn to slow down your thinking. Set aside 10 minutes of your time today to take inventory of your thoughts. Can you pinpoint a thought that may be untrue or unhelpful? Work towards replacing it with a productive positive thought.
Day 2: Learn to practice gratitude instead of focusing on what you don’t have. When you look at the glass half full you begin to train your mind to see life with a different lens. Almost everyone can get carried away with grumbling. Remind yourself, you survived all that came at you unexpectedly. I am grateful that you are here.
Action step: Make a list of all the things in your life that you are grateful for. Think small and think big. A hot cup of coffee, your family, the ability to read. Look at your list every morning and add at least one more thing!
Day 3: Did you know that stress is the underlying cause of 80% of medical issues? Loss of control often leads to stress and this is the reality we live in. Life can often be full of pressure and busyness, but friend, don’t let that be your story this year!
Action step: Take time today to do a Stress Inventory. Make an appointment with yourself or a trusted friend. Sit down with a notepad and write out any areas of your life that you are experiencing stress. Once you have your list, take time to think through each item. Is the stress self-induced, an issue of control or are you just too busy?
Day 4: Now that you are more mindful or what is causing stress in your life, it is time to think through what can be done.
Action Step: Evaluate your priorities. You may need to invest more in some areas and less in others. What activities relax you and bring enjoyment into your life? Make a plan to incorporate simple things into your day-to-day life. If the thought of trying to manage your stress, stresses you out, then you may need some extra support. Find a therapist or talk to your doctor/naturopath.
Day 5: Deep breathing is proven to reduce feelings of stress. It forces your mind and body to slow down and enter into a brief state of rest. If something you have to do overwhelms you, take some time to do deep breathing exercises beforehand.
Action Step: Inhale deeply through your nose, expanding your abdomen, pause your breath and then exhale slowly, as you relax your body. Do it for a few minutes until you feel your body and mind relax.
Day 6: One of the simple ways to introduce mindfulness in your life is through meditation. Meditation does not have to take long nor does it have to include anything you are not comfortable with. Research shows wonderful benefits for both your body and brain when you meditate. The simplest form of meditation is just sitting still (in quiet) and focusing on your breathing, letting your constant stream of thoughts slowly fade away. Meditation can also include types of prayers and contemplation.
Action Step: Go through your breathing exercises again and this time try it laying down. Notice how your abdomen rises and falls. Notice the flow of your breath as you exhale. Focus while you pause. Now try and relax your feet, legs, arm and your head. While you focus on relaxing your body, your mind is able to take a break.
