There’s been a lot of talk about mindfulness lately, and although you might know the importance of staying present and meditating, you might be wondering how to practice Mindfulness. According to therapists, there are a number of little things mindful people do differently, and knowing how to pick up on these same habits can help you find more peace and clarity in life. There are plenty of ways to incorporate mindfulness into your personal and professional life, and getting an idea of what others do can help you create some good habits of your own.
Mindfulness is a scientific approach to acceptance and inner peace. Jon Kabat-Zinn, Ph.D. defines mindfulness as ‘paying attention in a particular way; on purpose, in the present moment, and non- judgmentally.’ In short, mindfulness translates to an enriched awareness of the present. It’s as simple as rediscovering the blessing of involuntarily breathing, the sensation of a hug or a kiss, the vastness of the universe.
Here are some simple, yet profoundly effective, things mindful people do differently:
1. Focus. We often tend to think that multitasking is a great way to get multiple things done at once, but, we are really just switching our attention back and forth, and it’s not good for our brain or our productivity. Perform one activity at a a time from beginning through the middle and to the end. Truly engage with how you are spending your energy at that moment and during that specific task.
2. Mindful people tech-detox when they’re involved in other activities or sharing time with other people. TURN OFF YOUR PHONE. Look around at your surroundings. Notice the details of anything and everything that catches your eye. What colors, shapes, sounds, aromas, textures, and random things do you notice? Be a child. Look for magic. Stay curious and wonder about everything.
3. Everyone’s life contains both positives and negatives, but mindful people choose to focus on the positives. Sadly, being focused on the negative is a normal human tendency. It is a self-defense mechanism that developed through evolution and has enabled human beings to survive as a species.
However, currently, this negativity bias is not helpful because it sharpens the focus on negative events and can prevent people from living in the moment and enjoying the positives. Not to mention, prolonged chronic negativity has devastating physical and mental effects on our health such as: headache, chest pain, fatique, upset stomach / ulcers, sleep disorders, anxiety, depression / suicide, social withdrawal, drastic changes in metabolism (i.e. overeating or under-eating), drug / alcohol addition, and, panic attacks.
The good news is, in the same way that negativity creates neural pathways in the brain, positivity can also become addicting. Research suggests that happiness and optimism are more of a choice than influenced by circumstance.
But what does all this mean?
It means that what we think, do, and say matters; that it affects who we become mind, body, and soul (on the inside, the outside, AND in our ethereal soul). Mostly, it means that you can retrain your brain to be more positive.
Start by thinking happy thoughts, looking on the bright side, and refocusing your brain when negative thoughts occur. Your mind has the ability to determine how your brain thinks about what happens in your life. Use it to your own advantage to reframe events and think positively.
Here are some tips to overcome negativity:
–Learn to recognize what is REAL. See both the pros and the cons of things. The more you become a realistic optimist, the more you will be able to focus your energy on the positive. Learn to recognize that, yes, bad things are going to happen; however, trust that those little cracks are where the light will shine in!
-Live in the moment. Be Mindful. Focus on the task at hand, and avoid thinking of past mistakes or future fears that you cannot control. If a negative thought enters your head, respond with at least three positive affirmations immediately. Positive thinkers can control their mind and are aware of which thoughts enter their head.
-Be positive. If being positive is a habit, then you need to practice optimism everyday! Participate in activities that cultivate happy thoughts–like hobbies you love, spending time with friends, and meditation. Engage in uplifting media and conversations.
-Spend time with uplifting people. Negativity is contagious. Don’t be a “Debbie Downer” or catch the pessimist bug from someone else! Instead, spend time with those who care about you and leave you feeling enlightened, inspired, and and happy. Human beings are social creatures, and developing a healthy Village of like-minded family and friends will help you to see the glass half-full.
-Turn negativity into action. Experiencing negative emotions and thoughts is inevitable, but mindful, positive thinkers know how to turn those negative statements into productive action. For example, a positive thinker may look in the mirror and see that she (or He) has gained a bit of weight over the holiday season. Instead of body-shaming and dwelling on physical appearance, she (or He) uses it as motivation to live a healthier lifestyle, and perhaps exercise more.
Being aware of your thought pattern, and when your mind drifts to negativity or stress is the heart of mindfulness. Mindful people learn to notice when they are holding onto a negative thought toward themselves or others and find ways to refocus on kindness and gratitude. They observe that when the body holds onto that negative thought, tension and dis-ease occur, because the stress chemicals adrenaline and cortisol are secreted into the body which have long-term dangerous effects on the body systemically. In contrast when the focus is on appreciation of the present moment, the body secretes dopamine and oxytocin, which are the calming “happy hormones“.
4. Focusing on your breath is a great way to bring yourself to the present moment. Mindful people mentally scan their body during the day and notice when and where they are tense and holding their breath. An example is to think the word ‘be‘ on the in breath and ‘calm‘ on the out breath. This mantra can ground you in the now, and keep your mind from shifting to obsessive worries throughout the day.
5. Self-Care. Mindful people make a point of taking care of themselves preventatively as well as when they feel something is off. People who regularly practice mindfulness notice when their mind-body-soul are becoming stressed and are able to shut it down with purposeful self-care. Whether that means a quick meditation session, dancing it out, or taking a walk to get out of their own head, those who practice mindfulness daily know how to check it before they wreck it, and re-center themselves when necessary.
6. Linger in Bed. Mindful people don’t just jump out of bed in the morning. They take the time to center themselves, observe and appreciate how they feel in that moment upon waking. Before you get out of bed in the morning, do some deep breathing, stretch your arms, legs, back, and neck. Feels great, right?! Just lay there and be alive and grateful for the possibilities the new day holds. Like the warm feeling of a safe cozy hug, let yourself bask in the living support and comfort of your bed and blankets. Maybe they smell like lavender or a fresh ocean breeze. They are soft and warm to your skin. Tune into those sensations for a moment before you leave your safe little cocoon of slumber. Carry those nurturing feelings with you throughout the day.
It may take effort and some serious dedication at first, but by learning from the habits of mindful people, you can improve your mental, physical, and spiritual health.
With Gratitude,
Mindful Paws PR 