Advertising
Advertising

7 Simple Tricks To Bring More Mindfulness Into Your Life

7 Simple Tricks To Bring More Mindfulness Into Your Life

As we move through our days, we are mindful of our surroundings, of other people in our surroundings, of the tasks that lay before us, and much more that is external to ourselves. And when we do have time for our own thoughts, they tend to be focused on personal obligations, family members, and what lies ahead at the end of the workday. If we ask ourselves how much time we spend going within, reflecting on our thoughts and feelings, we have to answer very little, if at all. This has to stop.

We need to recognize when we are stressed, anxious, worried, even scared, and often we don’t. When we don’t, we don’t take steps to reduce these negatives, and they take their toll — mentally and physically. Here are seven simple things you can do to develop more self-mindfulness.

1. Start a Gratitude and Self-love Journal

One part of mindfulness that we neglect is to spend time reflecting on is those positive moments and circumstances in our lives. It is so easy to get into a habitual mindset of all that we must worry about and all that is wrong — nothing could be more destructive.

Advertising

There are a couple of things you can do about this. First, put a sign someplace prominent with the word “Gratitude” on it. Place it where you will see it every day, like the refrigerator. Make it big and colorful enough that you will notice it.

The second thing you can do is keep a positivity journal. Every night, take a few minutes and write just one or two things that made you happy that day, one or two things that you were grateful for, one or two things that you did that made someone else happy. When you are especially low or cannot think of anything, start reading the other pages.

2. Squeeze in a Short Meditation and Some Breathing Exercises During the Day

Meditating is not that difficult to learn. According to QuietKit, it can be something as simple as closing your eyes, getting your body quiet, and focusing on your breathing. One of the pieces of advice given to job candidates before they go in for an interview is to take several deep breaths. This is so calming.

Advertising

During periods of great stress or anxiety or anger, stop. Close your eyes, take those deep breaths, and with each exhale, picture that negative feeling leaving your body. This will prevent you from acting impulsively and will “connect” you with your better self — someone who does not get upset, nervous, worried, or lash out at others. Negativity also impacts your health, especially your immune system. Don’t do this to yourself.

3. Increase Your Awareness

Ask yourself at several points throughout your day how you are feeling. Why is that feeling in the pit of your stomach? What is really bothering you? What is the reason for your lack of ease? When you can identify the real causes of your uneasiness, you can tackle them and counter them with thoughts of peace, with one of those quick meditations, with a happy memory, or by doing something randomly nice for someone else. Getting rid of negativity is something that we must push ourselves to do every day.

4. Master the Art of People Watching

This is fun and a wonderful diversion. And it develops some pretty important traits — observational skills, empathy, and great insight. When we observe others, we become much more accepting and non-judgmental, and when we can lose our need to judge others, we gain more peace.

Advertising

5. Stop Rushing

This is very difficult for what we identify as Type “A” personalities — the people who are driven, the workaholics, the people who must speed through every day to get just a bit more accomplished. Of course, there are times when we must hurry. There are appointment times to keep, there are kids to get somewhere on time, and there are others counting on us to get something done. But to develop this as a habit means that we do not stop, breathe, go within, and get ourselves “grounded” with important priorities — peace, awareness of what is positive in our lives, and loving and doing for others.

Learning to slow down takes practice, and, yes, there are apps for that. A recent study conducted by the National Institute of Mental Health identified what these researchers believe are the best mindfulness apps that will help people slow down and listen to themselves. The apps that received the highest scores based upon specific factors all included the following:

  • Attention to breathing and breathing exercises
  • Body scans
  • Seated meditations (especially helpful at work)
  • Meditations through walking
  • Sending thoughts of love to the self and to others
  • Letting go of negative thoughts and feelings
  • Visualizations of the self as geographical features (e.g. mountains, lakes)

Other features included timers and reminders, which some find helpful. One free guided meditations for beginners that includes many of these features is QuietKit. If you are a beginner, this is an excellent place to start.

Advertising

6. Become a Better Listener and Communicator

One of the great things that mindfulness accomplishes is that we become aware of the feelings of others as well as our own. When we do this, we are more willing to listen. Practicing the art of listening also means asking the questions that encourage others to express themselves in honest ways. It means developing trustful relationships with others and valuing them, though their views, principles, and values may be very different. When we do this, we open our hearts and minds. And our mindfulness of others improves cooperation, collaboration, and acceptance of one another.

7. Practice any Type of Mindfulness You Wish

The apps, the books, and the recommendations of others may or may not work for you. In the end, we are all different people and our mindfulness journey will be different as well.

You might be the person who wants to see progress in terms of “levels.” Then you will want to try Mindfulness Daily. If you need to be more mindful of identifying your emotions, then you will want Smiling Mind.

The point is this: Your journey will take some time, but it is more than worth it. Your ability to increase your mindfulness, to spend more time on the positives in your life, and your ability to connect with those same things in others will make you a happier, healthier person.

More by this author

22 Creative Ways to Make Money (Simple and Effective) 20 Things Only Parents Of Children With Dyslexia Would Understand 9 Simple Tips to Make Your WordPress Blog Faster 11 Curious Facts About Baseball That You Didn’t Know 10 Strategies to Reduce And Repay Your College Debt

Trending in Health

18 Things to Watch for If You’re Considering Being Vegetarian 210 Amazing Health Benefits Of Beer 3Say Goodbye to a Skinny Body: How to Gain Weight Fast 420 Medical Benefits of Marijuana You Probably Never Knew 517 Healthy Vegetarian Recipes for the Meat Lovers in Your Life

Read Next

Advertising
Advertising

8 Things to Watch for If You’re Considering Being Vegetarian

8 Things to Watch for If You’re Considering Being Vegetarian

Vegetarianism has been around for a long time, finding favor with many people, including Pythagoras clear back around 580 B.C. It’s been presented as one of the most healthy diets around, including being touted by the Egyptians to the point of abstaining from meat and animal clothing due to karmic beliefs. The vegetarian society (vegsoc.org) defines vegetarianism as:

“Someone who lives on a diet of grains, pulses, nuts, seeds, vegetables and fruits with, or without, the use of dairy products and eggs. A vegetarian does not eat any meat, poultry, game, fish, shellfish* or by-products of slaughter.”

While it’s pretty obvious that there are multiple benefits to following a vegetarian diet, it’s always good to be informed about the cons of this dietary choice as well.

Outlined below are several things you might want to be aware of before you say good-bye to meat forever. Whether you are a current vegetarian, or contemplating making a shift, keep in mind these 8 things to keep yourself healthy.

1. You could suffer from B12 vitamin deficiency

The B vitamins are especially important for stress management, adrenal health, and brain function. Vegetarians in particularly are at risk for B12 deficiency. Vitamin B12 is attached to the protein in animal products and without enough B12 you can suffer from depression, fatigue, and an inability to concentrate.

Due to its attachment to animal proteins, B12 is the hardest for vegetarians to obtain when they don’t eat dairy or eggs in their diet. This essential little vitamin can be found in some algae and has been added to some yeast, but research doesn’t currently provide enough information to say whether or not these forms of B12 are of good quality and can provide adequate supplementation.

Advertising

The body is unable to make this vitamin, meaning it has to be taken in through food or supplementation. Essential for making red blood cells, DNA, nerves and various other function in the body, a Harvard Health Medical report in January of 2013 found symptoms of a B12 deficiency can present in sneaky ways including depression, paranoia, delusion, and loss of taste and smell.

2.  You could suffer from higher states of anxiety/depression, lower sense of well-being

According to a CBS Atlanta report, vegetarians suffered from a higher rate of anxiety and depression than their counterparts. Read the full report here. Depression and/or anxiety can be a result of many possible deficiencies including essential vitamins and amino acids you can find only in meat products, including Omega-3s from wild caught salmon.

Without the correct supplementation and proper understanding of diet, including the importance of micro and macro nutrients, depression and anxiety can become a serious problem, bringing down the overall health and well-being of vegetarians.

Even though reports on health and lifestyle show vegetarians have a lower BMI and lower consumption of alcohol and drugs, it also shows they suffer from more chronic illnesses and more visits to the doctor than their meat eating counterparts.

3. You could suffer from excess weight

When you go vegetarian it opens up a lot of food, but just because there isn’t any meat in front of you, it doesn’t mean it’s necessary healthy. Though pizza and beer technically fall under the vegetarian diet, it’s not a healthy choice for your waist line.

Just because being a vegetarian is associated with a healthier lifestyle in many cases, doesn’t mean it’s always true. Making bread and pasta your staples and not understanding where your protein sources should be coming from, can pack on body fat, which increases your chances of health issues such as diabetes and chronic inflammation.

Advertising

If the choice to go vegetarian happens on a whim without the proper understanding of food control, portion, and nutritionally dense alternatives you can find yourself reaching for vegetarian foods, which could cause serious problems down the road. Nuts are a good example, but just because something is touted as healthy, it doesn’t mean, your should eat it in excess.

Eating too many calories in fat will still cause you to gain weight. Eating too many calories in carbs will cause you to gain weight. Eating too many calories in protein will cause you to gain weight. See a pattern here? Not to mention you’ll miss out on important nutrients the body needs by over-eating in one area and under-eating in another. Re-read number 2.

4. You could have a higher risk of heart disease

Eating plenty of fruits and vegetables should be a goal we all strive for, but when you cut out meat, you also cut out what is known as complete protein, which you find in animal by-products. Complete means more than just the essential amino acids, it means those amino acids contain dietary sulfur. Without enough dietary sulfur, which is found almost exclusively in fish and pasture feed grass beef, the body will struggle with the biological activities of both protein and enzymes.

The effects cascade downward, effecting bones, joints, tissues, and even metabolic issues. In short, a low intake of sulfur associated with a vegetarian diet can result in high blood levels of homocysteine, which may lead to blood clots in your arteries, blood clots raise your risk of stroke and heart attack. To read the full report click here.

5. You could suffer from low cholesterol

I know, at first you’re thinking, wait, low cholesterol is a good thing. Yes, it is, when it’s LDL cholesterol, which you get from eating an unhealthy diet, but low HDL (good cholesterol) can cause serious health issues. HDL, according to the mayo clinic, is in every cell in our body and can help fend off heart disease, not enough of it though, and too much LDL can go the other way, will be building up plaque in the arteries and leading to heart disease.

Cholesterol, the good kind, is actually vitally important to the making of every steroid hormone in the body! There are six, and without cholesterol the body is unable to convert hormones, and it can cause damage in the endocrine system.

Advertising

A vegetarian without a balanced diet, meaning enough protein, enough veggies, and enough good fats, could disrupt his or her adrenals, which are directly connected to the endocrine system and the body’s ability to make and synthesize the hormones your body needs. The six major hormones in the body help do everything from metabolizing carbohydrates, to the electrolyte balance, to making sure if you’re a woman you can carry a healthy baby through pregnancy.

6. You could suffer from lower bone density and osteoporosis.

Osteoporosis, the disease where the bones get thinner, weaker, and fractures become a high risk with day to day movements. It’s often associated with the older generation, but your risk for osteoporosis increases with a lower bone density. Bone density can be directly related to diet and lifestyle, along with many other factors.

When it comes to eating a vegetarian diet it’s possible to miss getting enough of the right nutrients, causing the bones to begin to break down. If your vegetarian diet isn’t balanced and providing you with the correct nutrients and the means to absorb the correct nutrients, your body could begin to break down.

Recently, Professor Tuan Nguyen of Sydney’s Garvan Institute of Medical Research led a review of both Australian and Vietnamese research around the bone density of vegetarian versus their meat eating counterparts. Helping Professor Nguyen was Dr. Ho-Pham Thuc Lan from Pham Ngoc Thac University of Medicine in Vietnam. The review was designed to sort though years of research surrounded by discrepancies and inadequate clinical data.

At the end of the review, with vegetarianism rising to around 5% of the populace in the western continents, and with wide spread osteoporosis reports – 2 million in Australia and closer to 54 million in America – the decrease in bone density of vegetarians is a serious issue which needs to be addressed, if you’ve cut meat and animal by-products out of your life.

7. You could be at a higher risk for colorectal cancer

Cancer seems to be running rampant through America, and it’s within everyone’s best interest to do all they can to keep their body healthy and happy to prevent cancer from finding a place to grow. In most studies it’s been found vegetarians are at lower risk for cancer, but a European Oxford study with over 63 thousand men and women in the United Kingdom found the risk for colorectal cancer higher in vegetarians than in meat-eaters.

Advertising

Extra care needs to be taken when establishing a diet to ensure the body is receiving and able to up take all the important nutritional benefits and requirements from food.

8. You could end up eating more processed food

Depending on how deep you choose to go as a vegetarian, it could create the need to substitute a lot of food and recipe ingredients in your diet, but what happens when you cut out meat, eggs, and dairy and your recipe calls for meat, eggs, and/or dairy? You have to end up using a “healthy” vegetarian alternative which include stabilizers, thickeners, and various other ingredients you can’t pronounce.

Lauren from Empowered Substance puts it into a great perspective with her comparison of Earth Balance, a vegetarian approved butter replacement compared to butter. She points out the ingredients in Earth Balance consist of: Palm fruit oil, canola oil, safflower oil, flax oil, olive oil, salt, natural flavor, pea protein, sunflower lecithin, lactic acid, annatto color. Meanwhile, the ingredient list in butter, is much shorter. It’s butter.

That’s only one example. To appeal to the vegetarian lifestyle food manufacturers have found alternatives which fall under vegetarian, but aren’t necessarily healthy for you. Consider baked goods, which though vegetarian can be filled with more sugars and binders than regular baked goods with diary products. It’s the same with vegetarian items like mac and cheese, without using real cheese you may just be getting oil and thickeners, without even the smallest amount of nutritional value.

The reality is, most vegetarian substitutes contain the same junky alternatives which even meat eaters should be avoiding to remain happy and healthy.

On one final note, whichever lifestyle you choose to work with, remember anything in excess – including protein and animal by products – isn’t healthy for the body. It takes a wide spectrum of food and nutrients to keep the beautiful body you travel around in all day running in prime condition.

 

Read Next