It's busy, and very automated world out here.
You brush your teeth while listening to the news and being informed all the crazy things that happened while you are sleep. You make coffee as you clear the dishwasher, and oh, someone from work already texted you. Shoot, i forgot to reply to my friend from High School that randomly messaged me on instagram last night... can't remember what she said.
We are in this world where you don't even notice how busy you are because you don't have time to aware of your own thoughts and mind.
Mindfulness is "the quality or state of being conscious or away of something". -Oxford Language
Many studies show that mindfulness improve well-being, physical health, and mental health. While there are countless way to practice mindfulness, I do have have a 5 mindfulness habits that helped me a lot which I would like to share today.
1. Start your day with silence and no digital screen
Waking up in silence allows you to fully wake up and be ready to show up for the day.I try not to open my phone until I have my morning tea.
While you are still in bed, listen to the sound. not just hear but really listen. Any birds? traffic sound? or even no sound. Just simple be aware.
Go wash your face and feel the water. Does water feel cold today?
I try not to open my phone until I have my morning tea.
When you wake up, your brain is pure. All the information you consumed the day before is organized and processed during the sleep and you have new empty cup in your brain to learn and consume information again today.
What would you like to fill this cup with today? Let's actually choose that.
If you wake up to your phone and immediately go to your social media or news, you are already pouring all the information in this cup before your day really start.
2. "Practice" Gratitude
You may think that gratitude is something that you'd feel, not something you practice for.
But no, we all can find something to be grateful for, and truly practice to be grateful for small things.
I recommend you to think of at least 3 things you are grateful everyday.
You can just think of them in bed or you can write them down in Journal. What are you grateful for today?
For examples, today I am grateful for
1. this beautiful sunshine to brighten up my soul
2. having a loving brother-in-law for sending me a perfect gift
3. having friends that reach out to me just to say hi
3. Set an Intention everyday
By setting an intention for the day, your will act upon the intention.
Let's say I set an intention today to make someone random smile today, I may really try to open the door for someone at the grocery store.
I always try to open the door at the store for people, but by setting an intention in the morning really gives you a motivation to do so, and you are more aware of what you are doing.
You are not just opening a door for someone in autopilot mode, you are INTENTIONALLY opening the door for someone to make him/her smile.
This gives you a guidance to your life and you will find yourself being more intentional for things you do throughout the day.
4. Try Mindfulness Journal
I cannot say enough about this.
Ever since I started to write in my mindfulness journal, I am more aware of what's important to me and what makes me happy or unhappy.
This mindfulness journal has been doing miracles to me:
The very first section is for gratitude so I write down 3 things I am grateful for that day.
The next section asks "What would make today better?" and this question really makes you think about it. I find that most of the time I write down the one same thing so I am more aware what makes me happy.
The next section is to write down your intention. This 3 steps is ALL you need to write down in the morning.
Right before going to bed, I fill out the last section of the planner.
The last section asks you 2 simple questions:
1. What was the most memorable part of your day?
2. What could have made today better
This planner is available to try out for 30 Days so give it a try!
I have an exclusive coupon code for all of you who read this blog, use code 'MYCUP' to get 15% Off for order of $10 and more!
4. Meditate
You cannot say you do not have time for that, because we all have 5 minuets. You don't even need to take a time aside actually.
There are tons of free guided meditation online but my FAVORITE is from the app called SMILING MIND.
SMILING MIND is a NON PROFIT ORGANIZATION in Australia. Their mission is to help every mind thrive and to provide accessible, life-long tools to support healthy minds.
This app completely is free yet ads free, and is available on iOS and Android.
There are so many different meditation programs you can listen to, and I truly appreciate this app.
I tried a lot of different meditation app but all other i tried costs good amount of money. Although I believe that paying for mediation app may worth your money, I think this app is a great option too!
5. Try Physical activities/exercise
When you move your body, try to really focus on which part of your body when you are moving and how you are feeling. It doesn't have to be a difficult workout, it could be yoga for 10 minuets!
Once you got the body and mind connection, it will get easier and easier to be mindfully move your body and your workout eventually t
urns into meditation.
urns into meditation.
To me, Yoga is the way to go.
I use Core power on Demand app.
It is $19.99 a month and I believe up to 5 people can log in. (Don't quote me on this though)
My free option is on Youtube, Yoga with Adriene. She has A LOT of wonderful Yoga videos for free!
I hope this blog post can give you some ideas for you to adopt new mindfulness habit!
Arisa,