7 Tips for Bringing Mindfulness into Your Life!

Would you prefer to watch the video tips rather than reading them?

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.  


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.

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.


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.


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?

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.


Accepting Your Emotions #MindfulnessMonday 7/15/2019

Today’s #MindfulnessMonday Tip: The only way to stop being trapped in the past or future by your emotions is to start accepting your emotions!  

Today’s Mindfulness Exercise:

Understanding and Accepting Your Emotions

Sitting in a quiet, comfortable space, I want you to focus on your breathing. Once you’re fully relaxed – but not sleeping – think about your day and how you’re feeling right now. What is happening in your life? Are you anxious, frustrated, stressed, upset, angry, saddened, or disappointed about anything? If not, I applaud you. If you are feeling any of these emotions lets take a few minutes to accept them.

Whatever the cause, and it really doesn’t matter, you need to understand that your emotions are natural. It’s okay to feel frustrated, angry, sad. It’s okay to feel whatever it is you’re feeling. It’s how you deal with those emotions that matter. Learning to accept them will allow you to deal with them in a healthy, non-disruptive way.

As you focus on the negative emotions you might be feeling, I want you to take long, slow, deep breaths in then release those breaths with the mantra “It’s natural to feel this way. It’s okay for me to feel this way.”

Continue this for 3-5 minutes and repeat any time your emotions start to feel overwhelming.


Mindfulness Journaling:

Keeping a journal is a great way to connect with your emotions. This could be through a joy journal, a gratitude journal, an acts of kindness journal, or even a rant journal. If you’re wondering what a rant journal is… you’re in luck, because that is today’s journaling exercise.


For five minutes, and only five minutes, I give you permission to rant… This is useful when you’re feeling upset, angry, sad, overly emotional in any way. Avoid writing down what you think is causing your emotions… avoid blame. Simply write down the emotions you’re feeling. Recognizing your emotions and understanding that it is natural to feel those things is the first step in allowing yourself to accept your emotions without giving them the power to become overwhelming.  

* * * * *

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

Accepting Your Emotions!

5 Signs You’re Emotionally Constipated!

Let’s Talk About Stress!

Tips to Reduce Stress and Anxiety!

What is Mindfulness?

* * * * *

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

Acts of Kindness #MindfulnessMonday 7/8/2019

Today’s #MindfulnessMonday Tip: Did you know that a great way to increase your own personal joy and happiness is to increase the joy and happiness of others?  

Use visualization to help make a habit of doing at least one act of kindness each and every day!

  1. Step 1: FOCUS ON YOUR BREATHING – Settle into a comfortable position, either sitting or laying down. Focus on your breathing and allow your body to rest, but don’t fall asleep.
  2. Step 2: REFLECTION – Reflect on the people in your life that you will be seeing today, or tomorrow if you’re doing this exercise in the evening. Is there something you could do to help them, make them a little happier, or take some of their stress away?
  3. Step 3: VISUALIZATION – Visualize yourself doing an act of kindness for that person. What would that act of kindness be?
  4. Step 4: EXPLORE YOUR FEELINGS – How does the idea of doing this act of kindness make you feel? Explore these feelings.
  5. Step 5: ACT OF KINDNESS – As soon as possible, do this act of kindness for this friend, family member, co-worker. If you are to busy to do it right away, make sure you write the idea down and plan to do it sooner rather than later.  

Today’s Mindfulness Exercises:

1. Breathing with Intention

Utilizing the steps above, focus on your breathing and then, once relaxed think of the people in your life. Who do you know that might need a little help, something to make them smile, or just a call to say hello and brighten their day? Once you have someone in mind decide what you can do, right now, to help increase their joy.


2. Mindfulness Joy Journaling:

I want you to write a list of the people in your life that you think could use a little help or a boost in joy. These can be your friends, family, or even co-workers.

Once you’ve created your list, write down one or two things you can do for each person within the next two weeks. This could be as simple as a call, a hug, sending a letter or a card, or meeting up for coffee.

Then all you have to do is find time over the next couple weeks to complete each of the tasks on your list.  

* * * * *

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

Acts of Kindness

Dealing with Grief!

Stress is a 6 Letter Word!

When Selfcare Means Saying NO!

What is Mindfulness?

* * * * *

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!


I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

Dealing with Grief ~ #MindfulnessMonday 7/1/2019

Today’s #MindfulnessMonday Tip: Mindfulness can be very beneficial when dealing with loss and getting through times of grief.

Three Mindful Strategies to Help You Recover from Loss and Get You Through Times of Grief:

  1. Quiet Reflection – Sometimes the best way to get past loss and deal with grief is by facing it head on. Find a quiet place to reflect on the lost loved one, remember them as they were in your life, hold onto those memories and allow yourself to feel the sadness and embrace it. Once you have accepted the grief you may find it easier to move past it. That loss may never go away, but your heart will start to heal making it a little bit easier each and every day.
  2. Center yourself – When the waves of sadness and grief fell overwhelming use slow deep breathing to get through the helplessness that often comes with the grief. This will help you stay grounded and bring you back to the present moment.
  3. Practice Mindfulness – Loss and grief are cyclical, like the seasons. Even when we are in the middle of an extreme winter, we know that summer will eventually come. We learn to push through those cold, sometimes unbearable, winter days because we know there is something to look forward to on the other end. The same is true for grief. Today, your grief may seem unbearable, but a month from now… six months from now… a year from now… little by little that pain will start to subside and eventually, you’ll be able to look back on the memories of your lost loved one with joy and not sadness.

Check out today’s #MindfulnessMonday video HERE!

Today’s Mindfulness Exercise:

60-Second Breathing Meditation

Your breath is a great tool to help train your mind to focus your thoughts, center yourself, and push through stress, anxiety, pain, loss, and of course grief. Whenever you start to feel your mind wander or become overloaded use this two-step meditation to bring you back to the present.


Step 1 – Notice your breathing. Pay attention to the sensation of the air around you; how it feels as it enters your nose then travels down into your lungs. Pay attention to the rise and fall of your chest and abdomen as the air moves in and out of your body. Don’t change the way you breathe, let the air move in and out as it normally would, just be aware of the sensations involved with the act of breathing.

Step 2 – Count your breaths. The first breath in and out is 1, the next breath in and out is 2, continue until you reach a full ten to fifteen breaths. As you relax, your breaths will get longer. This exercise should take you about a minute to complete. If you’re still feeling stressed after ten to fifteen breaths, continue the exercise until those feelings have passed.

Mindfulness Grief Journaling:

Step 1 Take 5 minutes to write down what you’re feeling.  There is no wrong way to complete this exercise so don’t worry about being judged. This is for you and you alone.

Step 2 – Take 5 minutes to write down how the person you lost makes you feel when you think of the memories you shared.

The point of this exercise it to acknowledge the grief and accept the feelings you’re having, but to also remember the good times and end on a positive note that honors your loved one.

* * * * *

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

Dealing with Grief!

Stress Is A 6 Letter Word

Mindfulness Myths

Mindfulness Isn’t MAGIC!

* * * * *

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

How to Regain Focus and Concentration #MindfulnessMonday

bright rainbow colored watercolor paints isolated on white paper

Today’s #MindfulnessMonday Tip: Regaining focus and concentration can help reduce stress and overload while increasing joy in your life.

In today’s society where everyone is practically ruled by our devices, multi-tasking has turned into a major stress inducer for most people. Mindfulness can help to strengthen your ability to stay focused on one task at a time, allowing you to be more efficient and effective than multi-tasking ever could.

So the real question is how to pull ourselves away from our smart phones and gain a deeper focus and concentration on the really important things in life.

Three things you can do to help regain focus and concentration:

  1. Try meditation – Just by learning a simple, one-minute, breathing exercise you can start to take control of your wondering mind. Whenever you start to feel your focus drifting away, take 60 seconds (just one minute) to pull that focus back to where you need it to be with a quick breathing exercise.
  2. Practice simplicity – By reducing the clutter in your life, you will also reduce the distractions. Try donating or recycling unneeded possessions, adding your phone number and address to Do Not Call and Do Not Mail lists, stop checking those social media accounts that are no longer providing you joy and happiness.
  3. Focus on the people around you – Don’t allow distractions to pull you away from conversations with loved ones. One way to do this is putting your phone away whenever eating, or better yet put them on the table when eating out, whoever picks up their phone first gets to pay the bill.

Today’s Mindfulness Exercise:

60-Second Breathing Meditation

Your breath is a great took to help train your mind to focus your thoughts and increase concentration. Whenever you start to feel your mind wander or become overloaded use this two-step meditation to bring you back to the present.

Step 1 – Notice your breathing. Pay attention to the sensation of the air around you; how it feels as it enters your nose then travels down into your lungs. Pay attention to the rise and fall of your chest and abdomen as the air moves in and out of your body. Don’t change the way you breathe, let the air move in and out as it normally would, just be aware of the sensations involved with the act of breathing.

Step 2 – Count your breaths. The first breath in and out is 1, the next breath in and out is 2, continue until you reach a full ten to fifteen breaths. As you relax, your breaths will get longer and ten to fifteen relaxed breaths should take you close to a minute.

Mindfulness Journaling Prompt: How did the 60-Second Breathing Meditation make you feel? Did your mind wander during your breathing? If so, what were you thinking about? How many times did it wander? Were you easily able to return your focus to your breathing once you realized your mind had wandered?

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.

* * * * *

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

EPISODE 23 ~ Stress Is a 6 Letter Word

EPISODE 22 ~ Mindfulness Myths

EPISODE 21 ~ Mindfulness Isn’t MAGIC

EPISODE 20 ~ Eat Cake

* * * * *

The Invisible You by Nina Soden

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!
Photo by: Mikel Healy

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

#MindfulnessMonday 6/10/2019 – STRESS is a 6 letter word!

Today’s #MindfulnessMonday Tip: Remember to take time to enjoy life and those around you. So often we find ourselves working tooth and nail so that SOMEDAY we might enjoy our retirement. Make sure you’re taking time to enjoy life today… not just hoping to do it SOMEDAY in the future.

Check out today’s #MindfulnessMonday video where I talk about stress; what it is, signs of stress, what to do when you start feeling stressed, and how to protect yourself from stress! You can check out the video by clicking HERE!

Today’s Mindfulness Exercise:

Observation Communication

This is a partner activity. It can be done with a spouse, a friend, even your children. All you have to do is have a conversation that doesn’t have anything to do with work, school, stress, or anything else that has been bogging you down. For five to ten minutes, I want you to talk about only the things you notice around you. This is best done while taking a walk, sitting in a park, or even over coffee at an outdoor café.

If you’re having trouble starting the conversation or you find yourselves getting sucked into typical meaningless small-talk, try playing a game of eye-spy to get your started. You might just find the conversation takes on a life of its own, allowing you some time away from the daily stressors that tend to fill our minds throughout the day.

Don’t be afraid to let this conversation continue as long as is comfortable.

Mindfulness Journaling Prompt:

After completing the Observation Communication Exercise, take a few minutes to write down as many observations you made throughout the conversation. How many drew your attention back to work/school/stress related topics and how many were completely unrelated to any stressors in your daily life.

Keep this list and try this exercise when you are further along in your mindfulness practices and see if you do better.

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

EPISODE 23 ~ Live For Today!

* * * * *

STRESS REDUCATION TOOLS!

Stress Less Cards – 50 Inspirational Mindfulness & Meditation Exercises | Helps Relieve Stress, Anxiety | Natural Relaxation, Insomnia & Sleep Aid

A Mindfulness-Based Stress Reduction Workbook (A New Harbinger Self-Help Workbook)

Stress and pain are nearly unavoidable in our daily lives; they are part of the human condition. This stress can often leave us feeling irritable, tense, overwhelmed, and burned-out. The key to maintaining balance is responding to stress not with frustration and self-criticism, but with mindful, nonjudgmental awareness of our bodies and minds. Impossible? Actually, it’s easier than it seems.

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

Hypnoser Weighted Blanket 2.0 for Kids, Adults, Men, Women, Heavy Blanket Providing Calm and Comforting Sleep, Sleep Faster (48″x72″ 12 Lbs, Dark Grey, Fit Twin Full Size Bed)

Boseen Palm Shaped 360 degree Metal Roller Massager- Handheld Body Massage Tool for Deep Tissue Stress Relief and Cellulite Reduction (Blue)


I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

#MindfulnessMonday 6/3/19 ~ Mindfulness Myths!

Today’s #MindfulnessMonday Tip: Remember that mindfulness takes time. Like learning to ride a bike as a young child, mindfulness is a practice that often times leads us to stumble when we’re first learning but gets easier and easier with practice.

Check out today’s #MindfulnessMonday video and hear the truth about 4 mindfulness myths that just aren’t true! You can check out the video by clicking HERE!

Today’s Mindfulness Exercise/Journaling Prompt:

What does ‘MINDFUL’ mean to you?

I want you to write the word ‘mindful’ on a blank piece of paper and look at it. Really focus on the word and how it makes you feel. What does it mean? What do you feel about the word mindful? What other words can you find in its letters? Write the word multiple times to see if it changes how you feel about it. Write it in different ways, fonts, and colors. What does mindfulness represent for you?

After spending a few minutes with just that single word, I want you to write down what it means, to you, to be mindful.

Mindfulness journaling can be very private. However, I would love to invite you to comment below and share what being mindful means to you.

* * * * *

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

EPISODE 22 ~ Mindfulness Myths!

* * * * *

I’m certified in Holistic Stress Management and Mind/Body Fitness. I’ve been practicing Mindfulness for 10+ years and am passionate about helping others in their pursuit of a more mindful existence.

Photo by: Mikel Healy

Would you like to take the 52-week challenge and experience a more mindful existence? Check out The Invisible You ~ 52 Weeks of Meditations, Activities, and Writing Prompts to Help you Discover You!

These are some of my favorite Mindfulness Resources:

Mindfulness in Plain English was first published in 1994, is one of the bestselling — and mostinfluential — books in the field of mindfulness. It’s easy to see why.

Author Bhante Gunaratana, a renowned meditation master, takes us step by step through the myths, realities, and benefits of meditation and the practice of mindfulness. The book showcases Bhante’s trademark clarity and wit as he explores the tool of meditation, what it does, and how to make it work.

This book is:

  • A best-selling introduction to mindfulness
  • Full of practical advice on developing a meditation practice
  • Written in approachable, clear language
  • Containing chapters on loving-kindness and concentration

Practicing Mindfulness

From finding your breath to feeling grounded, these practice-based exercises make integrating mindfulness into your routine easy. With over 75 essential meditations―that take between 5-20 minutes from start to finish―Practicing Mindfulness is an approachable way to apply mindfulness in your day-to-day life.

Reduce stress, improve mental health, and stay present no matter what the day holds when you practice mindfulness, with:

  • Mindfulness 101 that provides clear explanations of what mindfulness is, along with why and how it helps in your day-to-day life
  • 75 mindfulness exercises that are organized by difficulty to help develop your practice
  • Practical advice for overcoming obstacles to your mindfulness practice like how to deal with distracting noises or fight off sleepiness

Today and every day, mindfulness takes practice. Practicing Mindfulness offers effective, modern meditations and exercises to start practicing everyday mindfulness, today.