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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.

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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.

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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.

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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.

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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.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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