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7 Ways to Let Mindfulness Change Your View of the World

7 Ways to Let Mindfulness Change Your View of the World

As paradoxical as it sounds, mindfulness is a way to escape from your problems by addressing them. But contrary to what you might think, it doesn’t just happen in a quiet room. You can be mindful in any situation. Like a jedi, it helps to train yourself. Begin practicing in a meditative setting with no distractions. Then, take your practice into the world.

Immersive activities are a perfect opportunity to practice mindfulness. An immersive activity is one in which you concentrate on process. You’re putting one foot in front of the other. While you’re doing this, any type of thought might come knocking at your door, unbidden.

Don’t judge your thoughts. Thoughts, when they surface from the subconscious to the conscious mind, are equivalent to things that appear in the field of vision. This rock has its particular texture, its color, and its shape (even its taste!). That thought has its particular context, its substance, its subject, and its associations. A thought is not good or bad unless you judge it. If you judge a thought, hang on to it, and brood over it, that’s when it affects you negatively.

Try these activities and practice monitoring your breathing. Practice being mindful of your thoughts and setting.

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1. Write a poem.

writing

    Poetry facilitates mindfulness because it’s the act of recording your thoughts. In this case, the thoughts you write down can center on your surroundings — but they don’t have to. They can be thoughts about your thoughts. This act of poetry is an exercise of mindfulness, translated onto the page. Just as you don’t judge your thoughts, don’t judge what you’re writing. The more mindful you are of your body and surroundings, the more thoughts pop up. This is the wellspring of creativity.

    Having trouble getting started? There are poetry writing exercises that can help.

    2. Take a walking tour.

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    Venice_002

      Vacations can be full of frenzied efforts to do as much as possible. But on your next vacation, consider taking a walking tour. The slow pace will help you immerse yourself in the movements of your body and your surroundings. There are some excellent cities for a walking tour, such as Venice, which is primarily vehicle-free. Copenhagen, Seattle, Paris, and Florence are also well-suited for walking tours. New surroundings are excellent for mindfulness, because they don’t present old associations.

      3. Ride a horse.

      horseback

        There’s a reason why equine-assisted therapy helps people who suffer from PTSD, as well as drug and alcohol dependency. Interacting with a horse helps lower blood pressure and stress levels. It helps people cope with anxiety and anger. PTSD (Post Traumatic Stress Disorder) victims, in particular, can’t help but return to thoughts associated with trauma. Riding a horse helps them focus on the present. Take a horseback ride and pay attention to the feel of the animal, its muscular movement, and its breathing. Study the trail as it passes. Note your posture and how you hold the reins. This will improve your mindfulness.

        4. Adopt a dog.

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        Young_boy_petting_his_dog

          There’s been plenty of research on why pets make us happy. They make us more conscientious — more mindful — and more social. Specifically, petting a dog causes your brain to release the neurotransmitters dopamine and oxytocin, as well as the hormone prolactin. Dopamine and oxytocin are both associated with rewards and pleasure. In one study, adopting a dog helped bring down blood pressure levels in hypertensive New York City stockbrokers. The very act of petting a dog requires you to be mindful of the animal. Taking a dog for a walk will help you focus on the world as a dog sees it — and we all know dogs are some of the most mindful, aware animals in the world.

          5. Watch birds.

          birding

            Birdwatching (or “birding,” as some like to call it) is a fantastic way to immerse yourself in the environment. You’ll concentrate directly on the plumage and movements, as well as the space where birds come and go — just like thoughts. In a way, birding is mindfulness incarnate. The Audubon Society has some tips on how to begin birding. It helps to consult a field guide to learn about the birds and where they live. Make sure you have binoculars. And most importantly, just go do it. I recommend simply immersing yourself in an area where you know there are plenty of birds.

            6. Take a hike.

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            hikingrocks

              This is the classic activity for mindfulness. Walking in the woods is great for your health. It promotes awareness of your surroundings and relieves stress. Like horseback riding, hiking is a form of therapy for PTSD. Take your time while hiking, observe the trees, undergrowth, and wildlife carefully. If your thoughts start to stray, let them. But let the woods bring your thoughts back to where you are.

              7. Plant a garden.

              16338-a-woman-enjoying-gardening-outdoors-pv

                If you’d like to know how to plant a vegetable garden, it’s key to find a good location that will get plenty of sun and has the right soil. Uproot weeds, and turn the soil about a foot deep. Make sure it’s fertilized. Plan where you want to put your plants. The point is this: all of these activities are helping you concentrate on the space. You’re focused on the process, and the practice of mindfulness encourages you to focus on that process. After all, if you focus on the results — the hypothetical future — you’re not there with the garden, growing with it.

                Featured photo credit: Pexels via pexels.com

                More by this author

                Dan Matthews, CPRP

                A Certified Psychosocial Rehabilitation Practitioner with an extensive background working with clients on community-based rehabilitation.

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                Last Updated on September 10, 2019

                7 Morning Rituals to Empower Your Day And Change Your Life

                7 Morning Rituals to Empower Your Day And Change Your Life

                Most of your reality is not a given. It is shaped by your expectations, beliefs and thoughts you have formed about it. A big chunk of these beliefs and expectations are encoded into habits you integrate in your daily life.

                Yes, some of these habits are formed unconsciously and can be counter-productive or limiting but conversely, you can consciously form positive habits that will transform and empower your life significantly.

                This is a powerful point of departure that more and more people are becoming aware of. The most common trait of highly successful people is the recognition of the power they have in co-creating their reality through changing the way they think, believe or expect their reality to be.

                One of the most effective ways of changing our belief patterns is through practising and maintaining daily rituals. Ancient traditions had clearly understood the power of rituals in reinforcing habits and changing the way we see and create our reality a long, long time ago.

                Once again, if you look into the life history of any highly successful individual, you will find some form of ritual in their daily routine. Some of these rituals may seem banal or eccentric but don’t be deceived by appearances. Rituals are one of the most effective self-empowering tools freely available at the practitioner’s disposal – that is, you!

                Below are some the easiest yet life-changing morning rituals you can do every day. Of course, you can have your own afternoon or bed-time rituals but morning rituals are extremely effective in empowering your day since they help you charge yourself before it all starts.

                1. Gratitude

                Feeling gratitude and appreciation for those little signs and moments of joy happening in your life is probably one of the most overlooked or underestimated rituals. It is a perfect morning ritual to start your day on a very positive key.

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                The real power of gratitude is that it makes you pick out and focus on what is working in your life – what is in tune with your being as a whole. It is selectively positive. It reinforces happiness and positivity by shedding light on those awesome things, small or big, that grace your everyday living.

                Quite often, we just pick out the pain points, the problems, the bottle necks, whatever it is that is not working in our life and causing friction, anxiety and unhappiness. This is like constantly rewriting the script of your life with a negative or tragic overtone. Your subconscious mind follows faithfully that script you write whether it is a negative or positive one.

                So feeling gratitude is undoubtedly an immensely empowering ritual. Start your day by being thankful for those positive things that happened the previous day or throughout the week. It could be something really petty and small. It doesn’t matter. You might be grateful for an unexpected visit from an old friend, a beautiful encounter with a kind stranger, a new opportunity or whatever it is that shines your way. Do it every morning and see what happens during the day.

                Gratitude-Quotes

                  2. Writing Down Your Most Important Tasks

                  This is a very practical ritual. Start your day by identifying and writing down from one to three of the most important tasks you need to complete during that day. These tasks are ones which support important long term goals that are aligned to your purpose, passion or general direction in life.

                  For example, if writing a book or building an online community are important long term goals which are aligned to your personal growth, then an important task for the day might be finishing off a particular page or two of the book or coming up with fresh content ideas for the online community.

                  What is important with this ritual is that you identify these tasks and complete them as early in the day as possible. Of course, you will have other tasks apart from the ones you will write down but, these are tasks which can be tackled later or batched up and carried out in one go.

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                  Writing down your most important tasks in the morning helps you focus your day and life according to what is essential. It helps you prioritize and manage your time better. As a result, you simplify your life by applying your focus and energy on what really counts for your overall life progress.

                  3. Affirm Your Goals in Writing or Drawing

                  This is similar to the previous idea but different in its application and purpose. Writing down your most important tasks of the day is a way to have a concrete structure of action to follow. Affirming your goals, on the other hand, is a very powerful way of crystallizing your vision and goals in life into your everyday mental space.

                  Writing down or doodling your goals on a piece of paper helps you externalize those goals by giving them form. In return, they are reflected back in your subconscious mind and thus, reinforcing them and integrating them more wholly.

                  An example of this would be writing down “I am achieving greater success in my career” or “I am becoming healthier and stronger through my exercise.” Notice the present tense being used as a way to tell yourself you are in the process already. Remember the life script we subconsciously follow? You are basically modifying the script to be applied now in the present.

                  Drawing or doodling can be equally, or even more, effective  (if you are more of a visual person) as it summarizes a graphical representation of your goals. For example, if your goal is to build a new house or live in another country, you can draw the house or draw things that symbolise the country you want to live in.

                  write down goals

                    4. Practice Qi Gong Exercises

                    According to Chinese philosophy, Qi (pronounced ‘Chee’) means the life force or energy inherent in all things;[1] and Qi Gong is the practice to cultivate and circulate that energy in your body. This may sound esoteric or complicated but actually, Qi Gong is really a set of simple exercises aimed at increasing your health and vitality.

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                    There are numerous forms and practices available for free through the online media. As a morning ritual, I recommend following these simple exercises by Qi Gong master Lee Holden:

                    5. Drink Hot Water with Lemon

                    Simply add a slice of lemon in a glass of hot water and drink one every morning. This is a very simple ritual I follow faithfully every morning.

                    Apart from being a good source of vitamin C and a great way of flushing out toxins in the morning, it balances and maintains the PH levels in the body, reduces pain and inflammation in joints and knees and helps nourishing brain and nerve cells. Here are some more benefits of drinking hot water with lemon.

                    6. Rise Earlier

                    The practical advantages of waking up early are obvious.

                    For example, you gain more time for doing exercise such as walking, cycling or Qi Gong as suggested above. You gain more time to be with yourself to reflect, meditate or, more importantly, carry out the other morning rituals.

                    So rising early can be seen as a foundation for all the other morning rituals. Many, like myself, find that they are more productive in the early hours of the day.

                    Also, various studies have shown that there are many other benefits from waking up an hour or two earlier in the morning. Sleeping early and waking up early helps the body attune with the earth’s circadian rhythms thus, promoting more restorative sleep. Other curious results from such studies show, for instance, that early risers tend to be more optimistic and can anticipate and solve problems more efficiently than the norm.[2]

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                    7. Listen to Uplifting Music

                    Uplifting music can have a direct impact on our mood, especially in the morning. It charges us emotionally and tunes us into a more positive outlook of the day ahead.

                    Most people wake up to music or listen to music as they commute to work. Very often, however, they tune in to a radio or randomly pick a playlist from their device. Being more selective and conscious of the music you listen to in the morning can have a great impact on your day and life in general.

                    It’s funny how we try to choose music according to our mood. For example if you are feeling down or disappointed by something, you are more prone to listen to music that reflects that mood – for instance blues, sad songs or downtempo music. This has the effect of reinforcing that mood. What you need to do is the exact opposite and retune your mood by listening to music that beats to a different tune than that mood.

                    Try to listen to more uplifting music in the morning even if, or especially if, your mood does not dictate so.

                    More About Energetic Habits & Rituals

                    Featured photo credit: Carli Jeen via unsplash.com

                    Reference

                    [1] Live Science: What Is Qi Gong
                    [2] Harvard Business Review: Defend Your Research: The Early Bird Really Does Get the Worm

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