Mindfulness is the practice of being aware of our environment, bodily sensations, thoughts & feelings. It is a minute-by-minute sense of awareness that is often overlooked, ignored & unnoticed. It is the idea of stopping to smell the roses! Additionally, mindfulness is a form of acceptance. Acceptance of our current thoughts & feelings in a judgement free, unbiased zone. We are usually so quick to judge our thoughts & feelings in a way that can be harmful, therefore mindfulness encourages us to be kinder & more accepting of ourselves.

Day to day life can be very stressful from the minute we wake up in the morning till the minute we go to bed. We all follow some sort of routine in the morning which starts off our day to either go to work, school or take care of our family. Whichever way you look at it, we usually hit the ground running & don’t stop to breathe along the way. Do you often wake up stressed, worried or have anxious thoughts? If you do, starting the day like this can result in feeling a variety of unpleasant emotions such as anxiety, pressure, stress, exhaustion, irritability & depression just to name a few.

So what would the world be like if we moved through it a bit slower, with intention & purpose? Would it feel the same or different? Living mindfully would drastically enhance the quality of your life & it would feel very different, but in a positive way. You will feel more satisfied, happier, optimistic & less stressed. Mindfulness is an ongoing practice, not just a one-time exercise. Therefore, incorporating mindfulness into your everyday routine is highly recommended in order to reap the benefits for your mind & body. Below you will find two brief mindfulness meditations to begin practicing as you start to live your life mindfully with intention & purpose.

 Morning Gratitude Mindfulness Meditation                                                                   

 It is best to engage in this exercise first thing in the morning, while still in bed, before leaving home. It is recommended to make this an everyday morning ritual, part of your regular routine. This will start your day off right with intention & purpose.

1)    Take a few deep calming breaths to center yourself. Breathe in through the nose & out through the mouth. Do this several times to promote relaxation.

2)    Notice what you are thankful for. Find something very specific that you are really appreciative of, including:

*Your next precious breath.

*The bounty of food on your table & in your refrigerator.

*A human body that works & gets you where you want to go this morning, not to mention a car and/or other forms of transportation that you might use.

*Your family & friends & those in your life that may enhance this morning.

*Find gratitude for those things that you wish were not in your life and the silver linings that these things may provide. Look at these things through a more positive lens.

3)    Share your gratitude with another person. Find someone you can share your morning gratitude with and who may be willing to share their morning gratitude with you.

4)     Keep a journal for your morning gratitude in order to see how many different things you can be thankful for each day.

Favorite Place Visualization Exercise                                                                                    

Engage in this visualization exercise any time that you need a fresh perspective, motivation, inspiration or to increase positive energy. This is a great way to take a mental break during the work day in order to get refreshed. Everyone has a favorite place that brings a smile to their face. Maybe it is remembering a family vacation, thinking about a park or scenic walking trail you frequent, a museum, or concert hall that holds special memories. When we recall our favorite places, we are able to feel the same positive emotions that we felt when we were actually there.

1)    Find a quiet place where you can sit for a minute or two. Decide on a favorite place from your memory to tap in to. Take a few deep breaths to begin.

2)    In as much detail as possible, visualize all the things that you enjoy about your favorite place. Use your senses to re-experience sights, sounds, smells, taste & physical touch.

3)    Now visualize yourself engaging in whatever activity you would normally do in your favorite place, such as walking, hiking, meditating, playing or just being present.

4)    Notice if you sense any changes in your body, including deepening of breaths, increased or decreased heart rate or slight muscle movements.

5)    Consider combining a favorite place with a favorite activity/hobby that gives you energy & makes you feel good. Even if you don’t currently participate in this activity, imagine yourself enjoying and engaging in it again to bring a sense of happiness.

Works Cited

Altman, D. (2016). 101 mindful ways to build resilience: Cultivate calm, clarity, optimism & happiness each day. essay, PESI Publishing and Media.

For more support around incorporating mindfulness into your day-to-day life, as well as overall wellbeing, click here.