Have you ever tried meditating and kept wondering if you left the oven on? And instead of focusing on your breath – you focused on thinking about the email you forgot to write and what you’re going to say? You may have even given meditation many chances and then just gave up.

You are not alone! When you initially start meditating, it can feel so frustrating because you can not stop your mind from wandering.

But meditation is not about turning the thoughts “off.” It’s about turning your focus “on” and your attention inward to one thing like breathing.

Today, most people live on autopilot – either thinking and/or doing a million different things while thinking about something else like taking care of the family, running a business, the list never ends.

In another sense, it appears we’re operating like robots. Thinking the same thoughts. Doing the same, repetitive tasks. Scrolling through social media completely detached from our bodies and the present moment.

Then we wake up the next day and do it all over again. And before you realize, it’s your birthday again and you simply can’t believe how fast the year flew by, again.

If there was a way to stop time, it would be with mindfulness and meditation.

~ Meri, The Spiritual Sense

Mindfulness is easier to get started with today. You’re not taking any extra time to sit and meditate. You’re practicing mindfulness while doing the tasks you already do every day. It’s a very easy way to reduce stress and improve resiliency.

What is Mindfulness?

Mindfulness is about:

1. Turning your focus on the present moment.
2. Engaging your senses to the task at hand.
3. Bringing your mind to focus on your presence.
4. Focusing your mind, body, and spirit in the now.

Here are few examples of mindfulness:

1. Engaging your senses while cooking – smelling the aromas of the spices you are using for the salad you are making; feeling the tomatoes on your hand as you touch and slice them; and tasting the delicious salad.
2. Being present while speaking to a coworker over the zoom call. Listening to what she or he has to say while watching them speak over the video call.
3. Noticing your feet as they hit the ground while you’re taking a walk; noticing the leaves rustle in the trees while the soft wind caresses your face and hair.

What are the Benefits of Mindfulness?

Mindfulness has numerous benefits and studies support it. Benefits of mindfulness include:_¹

1. Reduces stress
2. Boosts memory
3. Improves focus
4. Reduces emotional reactivity
5. Enhances intuition
6. Reduces rumination
7. Fosters resiliency

The longer you practice mindfulness, the longer the effect and impact on your health and wellbeing.

“Regular practice of mindfulness increased grey matter in the left hippocampus of the brain, an area involved in learning and memory. Mindfulness has also been shown to result in changes in white matter, particularly in areas involving brain interconnection and self-regulation. In general, mindfulness is known to impact brain systems that control emotion regulation and self-awareness.”²

~ Positive Psychology

Mindfulness 101: How to Easily Reduce Stress and Improve Resiliency

How Can you Practice Mindfulness?

To practice mindfulness, start with the everyday tasks you already do, but with more presence.

1. At the start of your day, practice gratitude after you wake up – think about what a wonderful day it is to be alive. Don’t let your phone be the first thing you see after you wake up.
2. Whenever you take a shower, focus on the warm water as it touches your skin. Sense the aroma of the shampoo or shower gel. Feel the gratitude in your heart for having warm water and being physically able to take a shower.
3. Whenever you feel overwhelmed with the number of tasks you have to do, take a few deep belly breaths, relax your shoulders and body. Focus on one task at a time.
4. While making dinner, fully focus on your senses while preparing and cooking the meal.
5. At dinner time, have everyone leave their phones in another room while the family focuses on eating dinner together and reflecting on their day.
6. Catch negative self talk. If someone starts talking about how they gained weight and feel terrible, don’t start saying the same things about yourself. Instead, change the conversation to something positive by having them reflect on what they’re grateful for. And you do the same.
7. Practice self forgiveness. If you have negative thoughts about the past, present or future, fully accept and forgive yourself. Take it one day at a time. When practicing forgiveness, love and compassion towards yourself, you will easily be able to practice the same towards others.

As you can see, mindfulness can be practiced with essentially EVERYTHING WE DO, SAY OR THINK! And if you’re ready to start meditating again, check out my Free Meditations.

Got a spare minute?

Try my easy 1-Minute Meditation

Resources

1. What are the benefits of mindfulness, https://www.apa.org/monitor/2012/07-08/ce-corner
2. 23 Amazing Health Benefits of Mindfulness for Body and Brain, https://positivepsychology.com/benefits-of-mindfulness/