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Published on January 7, 2020

How to Practice Mindfulness (A Beginner’s Guide)

How to Practice Mindfulness (A Beginner’s Guide)

Mindfulness is a mental practice. It’s simply being aware of your thoughts, actions, and behaviors throughout the day, in your relationships, and interactions with the world around you.

There are some myths (which will be debunked below) that plague mindfulness as an overwhelming, “fake” attitude toward the typical and harsh realities of life; but mindfulness is simply a turning of attention to the direction in which our mind goes, without judgement.

It’s not wishing we were more positive or happy or friendly with others; instead, it’s a silent and objective observation of your own reactions, which surprisingly, you’re very much in control of! Instead of pretending into your feelings and emotions, and acting from a place of unconscious thought, mindfulness shows you how to remove the blind filters from your behavior, and tune into how you really act and feel.

From this place of truth, you can make changes that are in your highest good. So how to practice mindfulness?

1. Meditation

The most effective way of tuning into your thoughts and feelings is through meditation. It’s a practice by which you can slow down, sit down, and allow the world around you (and within you) to simply pause.

It’s a chance to tune into your breathing, which will automatically affect your nervous system, lower your blood pressure, and minimize any stress you may be bringing into your day. It’s also a chance to tune into your thoughts, and notice the ones that may be bringing you down.

We go through life at an incredibly rapid pace, and we seldom get the opportunity to slow down and listen to our thoughts. Meditation is that pause button we can hit, to acknowledge the quality of our thoughts.

What thoughts can stay and feel good for us to have? What thoughts can go, and no longer serve us? This is the epitome of a mindfulness practice.

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Creating a consistent meditation practice – 3-4 times per week – is a great way of using this tool to its advantage. How long you meditate is entirely up to you; know that even a few minutes per day is serving you well!

2. Affirmations

When life gets hectic and your mind wanders to overthinking and stress, it can be helpful to have a word or a phrase to come back to. This is called an affirmation.

It’s a simple phrase, said in the present tense, that acts as a lifeline to bring you back to not just the present moment, but to the kind of mental state you’d like to be in to take on the rest of your day.

Affirmations are powerful statements that you can use over and over again, whenever needed. You can have a few that you can recycle as the situation calls for it; or you can have one dedicated one that you keep coming back to.

Here is a list of affirmations that you can try. You can also make use of these affirmation apps to find inspirations. When you feel yourself mentally wandering away, pause; come back to your affirmation and say it out loud or to yourself three times. Take a few breaths and notice how you feel.[1]

3. Mindful Walking

Mindful walking is a type of meditation practice that encourages you to truly take notice of how you walk. It’s a great practice to begin to tune into your physical body, and the anatomical contractions that happen on a reflexive level (most of which we’re absolutely unaware of!) It also re-focuses your brain on the task at hand, and keeps it concentrated and disciplined.

Either inside or outside, begin to simply walk. You can walk in any direction, but make the pace nice and slow. Become aware of each step, as you plant your entire foot down onto the Earth.

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Go deeper into your awareness, and begin to take note of how the toes feel as they splay out in your footstep; how the leg lifts and the hips move; how the torso shifts as you balance your walk forward.

All of these simple yet complex movements pull you deeper into awareness of your physical body in space.

Take this mindful approach to the rest of your day. Can you become just as aware of everything else you do that may have been on autopilot?

4. Journaling

Journaling is a practice of writing down your thoughts as they come up. Creating a consistent practice means giving your thoughts and emotions a safe and healthy means of expression.

You may like to sit down at the end of your day and journal about how you felt, what came up, what brought you challenges, and what brought you joys. It’s a practice that pulls you into the present moment, and gives you a platform on which you can analyze your thoughts and dissect your feelings into something deeper:

How does it feel to be vulnerable and honest in your words? What emotions come up as you jot down your thoughts for the day? And can you begin to see these little snippets of truth and revelation without judgement?

One of the myths of a mindfulness practice is that it promotes a sense of “fake positivity.” We think that by meditating, journaling and speaking loving affirmations to ourselves, we’ve somehow covered up feelings of sadness or struggle that we undoubtedly face as human beings.

But beginning a mindfulness practice allows us to face these moments of hardship without being too harsh or critical on ourselves.

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With meditation and journaling as some of our tools, we can allow ourselves to be sad or angry, but know that we have a choice in how long we stay there… which brings us to another practice tool.

5. Acceptance

Life is not always going to be easy to love. We can say the same for ourselves and our loved ones.

One of the founding pillars of a solid mindfulness practice is allowing yourself to simply accept every emotion that comes your way: be that sadness, anger, apathy, confusion, and the like.

Feel all the feelings. They’re a part of you.

While some are not pleasant to endure, they teach you how to accept all parts of yourself that make up the whole. It’s not just a practice of mindfulness; it’s a practice of wholesome self-love, because you can’t only love the pretty, neat, easy parts of you.

Mindfulness teaches you how to welcome all feelings and thoughts without judgement or criticism. So the next time you’re feeling hard on yourself and are in a tough spot, allow the emotions and thoughts to rise up. They simply want to be seen. Imagine them like a sea of clouds on a bright, sunny summer day. See each of them come into your view, and then with your breath, watch them float on by.

Just like clouds, our thoughts and emotions are temporary. They don’t define us, much like clouds don’t define an infinite summer sky.

Keep coming back to this practice any time you feel overwhelmed and self-judgmental.

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6. Mindful Eating

Our eating routine has become synonymous with distractions: watching TV, talking with friends, working, etc. We no longer just eat.

Mindful eating is just that: a chance for you to get really aware of what and how you’re nourishing your body with food. Not only will you begin to enjoy your food even more (now that you’re aware of it), but you’ll be able to chew longer (which processes the food fully and actually helps you prevent overeating) and taste the food you’re enjoying.

Next time you’re having a meal, put away all distractions. Turn off your TV, put your phone away, and sit down to be fully present with your food.

If possible, eat in silence. It’s a game-changer! Chew your food fully, and notice the smells, tastes, and appearances of what you’re eating. This food is nourishing your body and going into your system, so become more curious about it and how it benefits you.[2]

Final Thoughts

Beginning a mindfulness practice doesn’t have to overhaul your entire life’s routine. It simply asks you to become more aware of your thoughts, actions, and behaviors throughout the day. If you’re aware, you can implement changes that are for your highest good.

Through tools such as meditation, mindful walking and eating, journaling, and affirmations, you can rewire your brain’s default setting that’s stuck in struggle, to a way out of complacency and into mental and emotional freedom.

The key is in accepting yourself as you are, and taking that awareness approach deeper with tools that are always at your disposal.

More About Practicing Mindfulness

Featured photo credit: Lua Valentia via unsplash.com

Reference

More by this author

Aleksandra Slijepcevic

Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

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Last Updated on July 13, 2020

How to Deal with an Existential Crisis and Live a Happy Life Again

How to Deal with an Existential Crisis and Live a Happy Life Again

As human beings, we are capable of extraordinary things. We have the power to endure extreme physical and mental lengths while welcoming life’s most unexpected challenges, hardships, and check-ins. Sometimes life gets the best of us and then begins the long journey to rise up again.

These huge and deep revolutionary life check-ins happens to every single living person – all 7.3 billion people on this planet, which most of us call an existential crisis.

In this article, I’ll explain what an existential crisis is and how to deal with an existential crisis to live happily again.

What Is an Existential Crisis?

An existential crisis is when you begin to question your life’s purpose or what the purpose of our existence as a whole. These moments tend to surface when we are feeling stacked up against the wall as the emotions of stress, defeat, and unfulfillment arises and the yearning to know life’s biggest answers continue to grow deep within us.

Other times, it’s the feeling of misplacement or when the thoughts of failure continue to dig into our minds, and the answers that we’ve been seeking for have not yet been found.

The thing is – the big answers to life are always subjective to a person, and that itself is perfectly okay.

There’s no right or wrong answer to go about this, but here are some ways in how to deal with an existential crisis and live a happy life again.

What Causes an Existential Crisis

There are different matters that provoke the heart that can then lead to emotional outbursts or distress.

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Always remember that people define having an existential crisis differently, and a variety of matters can trigger them. Here are some examples:

  • Feeling socially misplaced in an environment or peers
  • Domino effect of failures transcending at once
  • Over-exhaustion of mental energy
  • Losing a loved one
  • Not being “where you want” in life

One of the most common causes come from feeling invisible or unwelcome by a certain group or environment.

Part of life is being integrated within a community, and sometimes the feeling of our existence comes from the acceptance of outside forces. Our place in society is reinforced by the attention we receive from other people, and as a result, we being to question our successes, happiness, and even our purpose in the world. Little do we realize that those questions harden the compassion we have for ourselves because they are overruled by self-created pressure and stress. Stress is a response to threat in a situation, so ask yourself if the stress is self-inflicted.

Is Existential Crisis Takes Place Once in a Lifetime?

We do not only go through one, but multiple existential crisis in our lifetime.

By noticing that there may be an underlying pattern, you are able to take that control and lead a life fulfilled by happiness and ease. It just takes answering some internal questions and reexamining your trigger points that may help bring some answers to the surface.

Having an existential crisis weighs heavily on one’s mind and spirit. Although it can be subjective to a person, it’s safe to say that many people have come across this “check-in” not once but multiple times in their life whether it be because of a breakup, change in career, death of someone, and even in the midst of reaching milestones.

How to Deal with an Existential Crisis

1. Check-In with Your Ego

The ego has the power to navigate your mind

and your thought process only if you allow it. Of course, ego is a natural human element, and it comes down to how much and how loud that ego speaks.

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There’s a game that ego likes to play and that game is called the comparison game. It paints a picture in our thoughts into two things main things:

  • Where we should be and what we should be doing based on society’s standards.
  • Where we should be and what we should be doing based on our personal visions of success.

Understand that there is nothing wrong with setting goals and having high standards, but there is a difference between having an “ego-driven” vision versus a “value-driven” vision.

After spending some time thinking about what success means, ask yourself – are these successes aligned with my values or am I just running the rat race?

2. Surround Yourself with Positive People

They say misery likes company, but if you’re feeling down and defeated, it’s best to surround yourself with positive people with high vibrations.

This is not only to be exposed to high energy, but also to learn different coping mechanisms from others. Everyone deals with emotions differently and if something is not working in your favor, it never hurts to try to find an alternative route.

3. Dive into the 5 W’s

When dealing with an existential crisis, it’s best to tackle the root of it all. Try by asking yourself the 5 W’s – who, what, when, where, and why we you feel like you’ve come to this point.

  • Who – Who were you prior to this existential crisis (were you working out regularly, were you involved in a community sport, etc.)? Who did you surround yourself with? Who do you go to for advice or encouragement, who makes you feel negative about yourself?
  • What – What were some events that led up to this point both professionally and personally? What environment were you in? What’s the energy like? What values stay true to you and what has changed over the years?
  • Where – Where do you want to go from here? Where do you picture yourself in your happiest state? Where do you put most of your time and energy throughout the day?
  • When – When do you have free time for yourself? When do you get ready for the day ahead? When did you feel you started having an existential crisis? When did major events occur in your life?
  • Why – Simply and compassionately ask “why” for everything. This article can help you dig deeper

The simplicity of the word “why” is to help you become self-aware and learn more about yourself. We spend more time getting to know others by having dinner with people, coffee, or hanging out, but how often do we do that with ourselves?

Get to know yourself as if getting to know another friend. Ask these questions with compassion and thought, and the root may be much easier to find.

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4. Measure Accordingly

Look at how you’re measuring your goals and successes. Are they time-sensitive?Are they achieved by a certain age? Or are they set by financial limitations?

Goal setting is important to achieve the things we want in life, but it’s always important to not only get attached to the time-frame, but stay focused on the goal itself.

Most times, people are pressured and attached to the idea of time that then translates to stress and unfulfillment.

5. Quiet the Chatter

Quieting the chatter goes beyond moving away from physical distractions and inner dialogue – it’s also about quieting the things that consume your energy.

If you find yourself emotionally drained from listening to gossip, then stray away from it. If you feel your energy is depleted when you find yourself working on projects that aren’t aligned with your values, then challenge yourself to find other projects that you find joy in doing.

Your time is valuable.

6. Give Yourself 10 Minutes

“If you don’t have 10 minutes, you don’t have a life,” – Tony Robbins

Your personal time can get washed away in the long day-to-day listing of things, and 10 minutes can seem like a long amount of time.

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How often do we also spend 10 or even 30 minutes mindlessly scrolling on our phones or spending that time on tasks that are of less importance?

Prioritize your time and find a hobby that can be integrated into a daily routine and away from the screens. It can be meditating, journaling, drawing, listening to music, or gardening.

While we live in a world where information is constantly at our fingertips, we’re quick to indulge in a huge amount of information without letting our brain digest. Having at least 10 minutes to let ourselves breathe can ground us for the rest of the day ahead.

Final Thoughts

An existential crisis is something that happens to the best of us, but there’s always a way out of it. It’s a matter of taking some time for reflection and surrounding yourself with people who can bring you back up again.

Always remember that your time is valuable and that you should only be going through life at your pace and your pace only. It’s also a point in ourselves to reset and start fresh with a new perspective and a new brewing friendship with ourselves.

After all, one can’t be happy with others and external outcomes without first being happy with ourselves.

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Featured photo credit: Jake Melara via unsplash.com

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