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Today’s #MindfulnessMonday Tip: Becoming more mindful of how you proceed through your day to day activities is the antidote to feeling like you’re just running in circles. Think of it this way, it is so easy to just go through life on auto-pilot. We procrastinate… fail to get things done on time… don’t get enough sleep or exercise. So, when you become more mindful, it’s about being more present and aware of your behavior in the moment. Mindfulness helps you change the habits, like procrastination, that are no longer serving you.  

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7 tips for bringing mindfulness into your life:

1. Meditation – Taking just 5 minutes a day to sit quietly and focus on your breathing can help you feel more conscious and connected for the rest of the day.
2. Focus on one thing at a time – Studies show that tasks take 50% longer with 50 % more errors when multi-tasking, so consider focusing on one task at a time, with breaks in between tasks whenever possible.
3. Slow down – Enjoy the process, no matter what you’re doing. Deliberate and thoughtful attention to daily actions like writing a report at work, drinking your morning coffee, or washing the dinner dishes, can promote healthy focus and keep you from feeling overwhelmed.
4. Eat mindfully – Eating without the distraction of a television, computer, or smart phone in front of you allows you to truly taste and enjoy what you’re eating. Eating mindfully is good, not only for your body, but for your mind and soul as well.
5. Keep phone and computer time in check – It is so easy in today’s world to get overwhelmed by all of the technology we have at our fingertips. Information overload is a real thing. You need to set boundaries for screen time, not only for your children but for yourself as well.
6. Move – It’s important to move throughout the day. Your body needs it! So, whether it’s walking, stretching, or just getting away from your desk for a few minutes to grab a glass of water, be aware of your body’s sensations and move whenever needed.
7. Spend time in nature – Take a walk through the park, the woods, mountain trails, or my personal favorite – on the beach. Just get outside wherever you can. Getting outdoors is good for your body, mind and spirit and it keeps you in the present moment.

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Today’s Mindfulness Exercise:

Mindfulness Nature Walk

If you don’t have the ability to be outside, in nature, that’s ok. You can do this exercise anywhere, but there are added benefits when you walk in nature.

Step 1 – It doesn’t matter where you are, just start walking.

Step 2 – As you walk, pay attention to your breathing. How does the air feel as you pull it into your lungs? How does it feel as it leaves your body? Pay attention to what parts of your body move as you breathe in and out. Spend a few minutes just focusing on the full experience of breathing.

Step 3 – Next, focus on the rest of your body. How do your feet feel with each step? What are your arms doing? Do they hang at your sides or swing back and forth? Notice all of the physical sensations associated with walking.

Step 4 – What do you hear? Next I want you to listen, outside of yourself. What do you hear around you as you walk? It might be the sound of your shoes on the sidewalk, crunching leaves under your feet, the wind in the trees, birds, or even a barking dog. Practice simply being open to all the sounds around you. Don’t search for them, but listen to them when they come.

Step 5 – What do you see? Notice all of the images around you – above, below, in front of, and to the sides of you. Notice the colors and the textures. Don’t search for anything but be aware as new things come into view.

Step 6 – As you complete your walk, I want you to shift your attention from one sensation to the next, taking in every experience in your internal and external environment. But most importantly, breathe… nice slow deep breathes as you allow your body to relax into the natural movement of walking.

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Mindfulness Journaling:

After you’ve completed your mindfulness nature walk, I want you to take 5 minutes, in a quiet place, to reflect on how the walk made you feel. With pen and paper – not a computer, tablet, or smart phone – I want you to write down all the sensations you can recall from the walk and how you felt both during the nature walk and how you feel now after its over.

Mindfulness journaling can be very private. However, I would love to invite you to comment below and share your experiences with this short 60-Second Breathing Mediation.

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Check out my #MindfulnessMonday YouTube Series and don’t forget to click subscribe so you never miss an episode!

7 Tips for Bringing Mindfulness into Your Life!

Choosing Self-Love!

5 Tips to Reduce Stress!

What is Mindfulness?

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