Mindful Walking to Relieve Stress

mindful walking aloneIf you’re looking for a way to relieve the stress in your life, one great way to do it is to include mindful walking in your life. This is not only a great way to stay fit but it’s also a form of meditation and those who meditate realize how much it can lower stress levels.

Mindfulness in all forms main goal is to increase your awareness and focus and this enables you to induce a more relaxed response to things at will. Part of mindful walking is inducing relaxation and this helps to also protect you from the many harmful effects of stress like high blood pressure, strokes, and heart attacks.

Inducing Relaxation

The main key to inducing relaxation is by doing all you can to break the chain of your everyday thought by simple repetition. This is done by repeating a word, sound, phrase, or even a movement that includes mindful walking.

When you decide to start mindful walking pick a special repetition whenever stressful thoughts start to come into your mind. This is very important to help you lower your stress levels. It’s important to note the main idea of mindful walking is not to actually go to a specific place but to just become aware of the entire process involved in walking.

Starting Mindful Walking

When you first start learning how to do mindful walking you don’t even need a huge area to do it, in fact, you can just start off with a few steps to get you started. You can start by using a small space and starting at a pace that’s slow and as you become more familiar with practicing mindful walking you can then try different speeds as well as different places.

Mindful Walking Exercise

Here’s a simple exercise that you can begin with if you’re not ready to try mindful walking somewhere other than at home.

  • Stand straight with your feet apart with your shoulders relaxed.
  • Breath deep from your abdomen and become aware of it.
  • Now bring all of your attention to your entire body and let your mind become relaxed. If you find your mind starting to wander bring your attention back to how your legs and feet feel.
  • Consciously and very slowly shift your body weight onto one of your feet. Pay attention to how that feels and not the different muscles that are used and note the sensations of heaviness or lightness in your leg.
  • Shift your weight to the other food and again notice all the sensations.
  • Now consciously and slowly lift one foot and put it in front of you as you shift your body weight on it and feel the contact it has with the floor. Continue this for about five steps.
  • Turn around and be aware of your decision to change your direction. Come to a stop and slowly turn around and be aware of the actual motion of turning around.
  • Once you’ve turned around go back to the spot you started from. Repeat this short walking exercise for about ten minutes.

After you feel that you’ve got the hang of doing this in this small space it’s time to take a slow walk around your block in your neighborhood.

Mindful Walking Outside of Home

When you start your mindful walking make sure that you start with focusing on your breathing. You can use focusing on your breath as your anchor. Once you have that anchor let your awareness to notice all that’s going on around you. Try to notice the different sights and sounds as well as any sensations you might be feeling physically.

Take time to look at the trees and its leaves. Notice all the different aromas in the air as you walk. You also want to be able to feel every step that you take while mindful walking. Make sure to notice how the surface feels when walking on it. Even pay attention to everything that might be around your feet when walking.

You also want to make sure that you are aware of everything you might be hearing. Listen to the birds chirping or the sound of a car horn or an alarm that might be sounding off in the distance. It’s important to notice all these things, hear all of them without reacting to them.

Focus is Key

Make sure that you focus on the awareness of everything around you for a moment or two. This means every sight, sensation, and sound. Then you should return to focusing on breathing. Should any thoughts try to distract you from focusing, just notice them and let them slip away as you return to focusing on your breathing.

Once you learn to focus you will begin to notice things that you’ve simply taken for granted. You will be far more aware of how you’ve been taught through life to see things. You may realize that there are other ways to see these things. It can help you to start seeing life for what it really is and not how you tend to live it.

After Your Mindful Walking

Once you’ve decided to stop your mindful walking and head for home, consider trying to do some of the following so that you get a better understanding of your mindful walking:

  • Consider starting a journal so you can write down all your experiences from your mindful walking. Note what your thoughts were, what kind of memories were stirred up during your walk. Also, write down any thoughts that might have intruded.
  • Write down all the different sounds you may have noticed during your mindful walking. You might be surprised just how big this list might be.
  • Remember and note all of the different sights you noticed while walking.
  • Don’t forget to write down all the different smells you may have noticed.
  • Include any feelings that may have experienced during your mindful walking as well.

Different Experiences for Different People

Everyone is different and we all notice things differently. We also feel different things and couple mindful walkingsee them in different ways. Some of us might be more in tune with sights, others with the sounds around them. This is why mindful walking can be enhanced by having a walking partner. In fact, it could be a lot of fun to have someone walk with you during your mindful walking. This way the two of you can compare your different impressions of the walk together.

Mindfulness is About Seeing Things as They Are

Practicing mindfulness is something that teaches you to see things as they really are and not as we have been taught to see them. This is why mindful walking can be very helpful because it helps you to focus your attention on all that you’ve taken for granted in your life. It helps you to start noticing how the way your thinking affects the way you actually feel about yourself and life in general.

Mindfulness and mindful walking are steps toward changing your thoughts and perspectives along with the stress that comes with the social conditioning you’ve been subjected to in life. Society has taught us to let our attitudes govern our lives and how we feel about it. The stress we suffer from is often caused by our apprehensiveness and anxiety we may experience about relationships, situations in life and a variety of other things. Mindfulness helps you to understand that you simply can’t control everything in your life. It helps you to learn how to accept things you can’t change and enables you to work through them without a knee-jerk reaction to them.


Posted in Mindfulness Activities | Tagged , , , , , , , , , , | Leave a comment

Tips for Making Mindful Decisions

mindful decisions for companyIf you are a business owner you already know how difficult it can be to make important decisions about your company and its employees. However, it can be easier if you learn how to make mindful decisions. There are some unique characteristics that make up a mindful leader of a business that helps them rise to the top of the business world. In this post, you’ll find some easy tips that are meant to guide you in making mindful decisions.


When you are trying to make any kind of decision, especially mindful decisions, it’s very important to take some time out, take a deep breath and then tune into what’s going on around. Try to ask yourself honestly if your decision will align with your intentions and the values of your company. Will your decision meet your company mission, objectives, and goals? Listen to yourself. Listen to your instincts or as some people call it, listen to your gut.

Try not to focus on your choices when you’re trying to listen to others. Just stop and listen to them and respond, but never react to them. It’s sad, but most people who say they are listening do so without intending on trying to understand. In fact, most people only listen with the intentions of replying with their own reactions. This is not mindful listening and therefore you’d be unable to make mindful decisions.

Gain Some Confidence

When you are trying to make mindful decisions it’s important than when you’re listening that you ask yourself if you really believe that the situation that might be in question is going to improve with the decision you make. You also need to ask yourself if you really will believe in the decision that you make. You also need to make sure that you actually have confidence in your decision. If you don’t you should do something about it.

Commit to Transformation

If you realize that you need to do something about your decision making then this means that you are truly committed to trying to make a change. This is key to making mindful decision. However, you need to realize that when you have a conversation about making a change can be quite a challenge. With challenges you need to change your own personal mindset along with those, you are talking to.

You can help people to change their mindsets by conducting brainstorming sessions and try to encourage them to be creative. This works best if these sessions are held in a place that’s neutral, someplace outside of the company like a retreat. Often this will produce the creative results that you’re looking for.

Try to Detect When Things are Off-Balance

Do you find that you’re always trying to juggle things and feel like you are being mindful decisionsoverloaded with information? Often this leads to things being off balance and makes it difficult to reach your goals. Through mindfulness, you begin to realize that having true balance simply isn’t a state that’s natural. You need to learn to be more comfortable being a little off balance. When you realize this as a truth, it will be easier to make mindful decisions.

If you are totally balanced then there is not going to be any type of resistance and that means there will be no give and take. Any relationship, including business relationships, need to be a give and take situation. Just learn to recognize when and where you’re off balance in order to improve you and your mindful decisions.

Sleep On It Before Making a Decision

If you want to make successful mindful decisions it’s important that you take some time out and relax before making a big decision. Making decisions that could affect others can be quite stressful and you need to be rested and clear-headed before making major decisions. It’s important to get enough rest before you make any kind of mindful decision. If you’re well rested you’ll be able to make clearer and more conscious decisions. Being well rested also helps you to be totally focused and more alert.

Don’t Be Afraid to Ask for Help

When it comes to making mindful decisions, there’s no shame in asking for help from people on your team. These people are on your team for a reason. They need to be on your side if you want to be able to successfully drive the message you have forward. Those on your team can focus on certain needs to help promote your mindful decisions.

If you don’t feel as if those on your team can help you with what you need there is no shame in going with outside consultants whose jobs are to solely focus on your specific needs. That’s what consultants are for. You’ll find it difficult to make mindful decisions if you always burden internal resources they too could start to feel overwhelmed, fatigued, unbalanced, and overworked.

In Conclusion

Before you start making your mindful decisions realize you’re not much different than say leaders you may have admiration for. They have gone through exactly the same things that you have. So, take some deep breaths, stay mindful, and go with your gut. Yes, it will take practice to not make those knee-jerk reactions and be more present in the moment. However, no one ever said that it was easy for successful leaders in the business world to get where they are either.



Posted in General Mindfulness | Tagged , , , , , | Leave a comment

Tips for Mindful Travel

stress free mindful travelTraveling to someplace other than home is often supposed to be a meaningful exercise in getting away from the chaos that might be found in your daily living. However, sometimes the thought of traveling and getting ready for it and all else that comes with travel can be quite stressful. That’s why it’s important to try and incorporate mindful travel in your experience to add more balance and peace to your traveling.

Slow Down When Traveling

The whole idea of a vacation is to find a way to have fun and come back refreshed, this is where mindful travel can come into play. Mindful travel can help you use your travel as an opportunity to slow down your life. This means really slow it down. The idea behind mindful travel is to allow yourself to take in all the moments, savor all the experiences, and learn to embrace all of your new surroundings. Traveling should be a release for your stress and should give you a boost mentally. Here are a few ways in which you can use mindful travel to enhance your vacation or even business trip.

Always Have an Open Mind

The idea behind mindful travel is to try and free yourself from any pre-existing ideas you might have about the place or places you might be traveling to. Once you get to where you’re going don’t let yourself be turned off by food that might look gross to you, too much traffic, or sounds that might be different and even overwhelming. What you need to do is keep your mind open to all of the new sights, ideas, and beliefs. Try to judge all of these differences less and try to embrace them instead of criticizing things that are not familiar to you.

By implementing mindful travel a lot of people who come back from traveling end up having a new perspective on things. Often they even end up with a new perspective on life and the world that they live in. If you have an open mind when you travel anything is possible on your journey.

Don’t Multi-Task When Traveling

When traveling stop the multi-tasking, you do enough of that in your daily life. Instead, try to do just one thing at a time. Too often we are compelled to try and see and do as much as we can when on vacation. This means that too often we overload our itineraries. Overloaded itineraries will cause you to try and tour an entire city by hopping on buses to catch another one, rushing around to check out different museums and shops just so that you can get in as much as possible. When you do this what you are looking at isn’t going to get your full attention and you will lose out on a greater experience and you could miss out.

Embrace All That You See

Traveling is a great way to experience many new things, so it’s important to try these new experiences. This means embracing the food, language, customs, clothing, music, dancing, and so on. Try to explore as much of the local flair so you can come back with a wide range of inspiring experiences. Mindful travel is a wonderful way you can expose yourself to all sorts of different experiences that could stay with you for all your life. Most people only have these types of experiences once in a lifetime so it’s important to embrace them when you have the chance.

Pay Attention to the Details

Mindfulness is an activity that helps you to become fully aware of what you doing at the moment. Mindful travel helps you to pay attention to the details the moment you’re experiencing them. As you travel make sure to take time out and stop, take a really deep breath and become completely aware of all that’s going on, what you’re feeling as well as what you are thinking. When you are experiencing new adventures in your life they will have a longer impression on you if you take time to stop and look, feel, and listen to it all.

Put Your Focus on the Locals

No doubt it’s tempting to just go to all the tourist hot spots when you travel, but you’ll learn a lot more if you find out where the locals go to eat, socialize and have fun. The main part of getting to know the place you’re visiting is to actually see it through the eyes of the people who actually live there.

Take Time Out for Reflection

Mindful travel encourages you to take some personal time to reflect on how you are feeling about your travels. Too often when we’re traveling we forget to just slow down and take note of how all of it is making us feel. So, take time out each day while traveling to reflect on all you’ve experienced and even consider writing down these thoughts in a travel journal. A travel journal is a great way to look back at all your experiences after you get home and anytime in the future.

Make Sure to Remain Positive

No matter how well planned out your vacation might be, traveling can also be interrupted with a variety of irritations like big crowds, long lines, overly hectic schedules, delays in travel, and of course barriers in language. If you start to feel irritated when something negative pops up, take a nice deep breath, think about what has gone well on your trip. If traveling with family take this time to spend some quality time with and perhaps talk about your experiences together up to that point. Take the time to just unwind and relax. Do things that will take your mind off the inconvenience and before you know it, you’ll be feeling far more positive.

People Watching

If you find yourself in a situation where there’s a long line or your travel has been delayed, take this time to people watch. Even if you’re in a situation where you might be dining in an outdoor cafe, take time to watch the people as they walk by you. Pay attention to what they are wearing. Are they holding hands or engaged with each other as they are walking or do they seem to be in a rush to get somewhere? You can actually learn quite a bit about the place you’re visiting by watching the people who live there.

Put Away Your Camera

Sure, it’s wonderful to have a camera to record all of your travels, however, with mindful mindful travel and photostravel, it’s always a good idea to put down your camera sometimes. The reason is so you can free yourself to be able to experience the moment right then and there. This way you are seeing the experience through your own eyes. So, always try to take a break from taking photos and just enjoy what you’re doing.

Realize You Can’t-Do Everything

Before you even start your journey admit to yourself that you will not be able to see everything. Instead of going on your trip with the attitude that you must see it all, mindful travel suggests that you go with the attitude you might return one day. When you do this then you’ll take more time out to actually enjoy what you are seeing and you won’t leave feeling like you let yourself down by not seeing it all.



Posted in General Mindfulness | Tagged , , , , , , , | Leave a comment

Mindfulness Techniques for Anger, Anxiety, and Depression

mindfulness techniques for depressionMindfulness has been extremely successful when applied to a range of different people that suffer from a variety of mental health problems. It has been discovered that a person can be treated for anger, anxiety, and depression with mindfulness techniques. These techniques seem to be especially beneficial for helping to regulate emotions and learning to cope and manage them.

Helping Depression With Mindfulness Techniques

Depression is one mental health issue that is being helped more and more with mindfulness techniques. This type of treatment for depression tends to help reduce symptoms of depression and even helps to lower the risk of any relapse for many people. There are three key things that help make mindfulness very effective when treating depression:

  • People who learn to use mindfulness techniques learn how to live in the present moment. This, in turn, helps them to take time out to pause and notice their thoughts and how they are feeling at that very moment. They then can pick a response that isn’t just based on those emotions.
  • Using mindfulness techniques also enables people to be present with other people. This means that they will be much more aware of how their relationship is with other people. It helps them to acknowledge their own issues with communicating and learn how to relate better to others.
  • Using mindfulness techniques can help teach people that it’s perfectly fine to say no to other people. It can help them balance their own lives and can help them to increase their self-confidence.

Below is just a sample of one of the mindfulness techniques that one can use to help them deal with depression. To do this exercise you will need a bell or chime that is on a timer. You can find audio clips online that are specifically designed for this kind of exercise:

  1. Start off by focusing on breathing but don’t try to change it.
  2. Take time to notice thoughts, emotions, or even sensations you might have while you are focusing on your breathing.
  3. Try to imagine that you see three boxes. Label one “thoughts”, another one “emotions”, and the third one “sensations”.
  4. Now, continue focusing on breathing and continue to pay attention to anything that pops up while focusing on your breathing.
  5. Try to identify these different things and then put them in the appropriate boxes that you created in your mind.
  6. Clear your mind by putting all thoughts, emotions, and sensations in the boxes you labeled. Continue doing this until you hear the sound of the chime or bell.

By using this as one of your mindfulness techniques will help you clear your mind and can help you to not worry about the future or the past. It is something that will help you focus on the present more clearly.

Help to Cope With Anger Using Mindfulness Techniques

You can put mindfulness techniques to really good use for anyone who might suffer from chronic or acute anger issues. Anger is one of the strongest emotions we have and can get out of hand for some people who don’t know how to control it. Mindfulness techniques for many people can teach them to learn how to defuse their anger before it gets totally out of control. If you have issues with anger you might want to try the following mindfulness technique:

  1. Find a comfortable place to sit and when you sit down make sure to notice how your body feels when it touches the area you’re sitting on.
  2. Take in a few deep breaths and fill up your lungs and then exhale fast.
  3. Next, try to think about the last time you felt angry. Let yourself experience this anger that you felt at that time.
  4. Let go of any of the guilty or sad feelings that might come up when you remember this angry moment.
  5. Now make sure to try and turn attention to how you might be feeling the anger in your entire body. Try to notice if there are any parts of your body that might be creating the angry feeling. What are the sensations? Are you cold or hot? What is the intensity of the reactions and do they seem to change when you actually observe them.
  6. Be compassionate with your anger. This is probably the toughest step here. Just remember that you are human and emotions affect all of us. Take a hold of your angle lovingly like a mother would with a newborn baby. Show yourself understanding and love.
  7. Next, you want to say goodbye to this anger. Once you do that bring your attention gradually back to your breathing and then rest in your breathing. Let your emotions settle down.
  8. After you have done all the above take time to reflect on what you experienced. Pay attention to all your sensations that this mindfulness technique brought to your mind and body. If you showed your anger compassion, what happened to that anger?

This is one of those mindfulness techniques that you can repeat as often you feel you need to do it. You want to make sure that you feel calmer and less guilty about any anger you’ve experienced.

When you practice this mindfulness technique you’ll be able to help yourself to defuse your chronic anger instead of falling victim to it. This technique will help you feel your anger mindfully and learn how to control your experience and be more compassionate to yourself.

Using Mindfulness Techniques to Help With Anxiety

The mindfulness techniques here are to help those individuals that suffer from occasional mindfulness techniques for angerand even not so occasional anxiety issues. There have been many studies that have shown that mindfulness techniques can be very effective in combating anxiety and improving the mood of people who suffer from low to moderate anxiety.

Through mindfulness techniques to work for anxiety one must learn to do the following:

  • Intention – You need to bring your focus to working with the anxiety you’re feeling.
  • A Beginner’s Mind – This is a kind of mindset that is one that sees things from a newer perspective and willing to consider new ideas when it comes to dealing with anxiety.
  • Patience – This attitude is very important. You need to be patient with yourself. Patience helps you to persevere whenever you might run into obstacles in life.
  • Acknowledgment – This is an attitude where you take all life experiences for what they are and you accept what might be happening and you’re secure in it and know it will pass.
  • Non-Judgmental – This means that you can experience the present moment and what’s happening without judging and evaluating it. This means that you let go of your value judgments you’ve always carried around with you.
  • Non-Striving – This means that you are willing to accept a certain situation and you don’t try to change it. This means that in order to fight the anxiety you need to be present and accept the current state you’re in.
  • Self-Reliant – Being self-reliant means you trust yourself and your own ability to be able to handle your feelings.
  • Let It Be – Pretty similar to being self-reliant. Letting something go means to let yourself feel the anxiety but learning to let go of it. Sometimes it better to work with anxiety than waste energy fighting against the anxiety.
  • Self-Compassion – It’s important to show compassion to yourself. It’s also a very important part of mindfulness techniques. It’s a way of being very kind to yourself. It’s treating you the same way you treat a good friend or family member. Being compassionate to yourself can help decrease your feelings of anxiety.

Embody Mindfulness Mindsets

When you practice these mindfulness techniques you need to truly embody them. When you do, make sure that you notice how you feel when you practice these mindsets. Then take a few moments to reflect back on your experiences and describe them.

Tips for Applying Mindfulness to Your Anxiety

Here’s a very simple method you can apply mindfulness techniques to your anxiety:

  • Make sure to focus on all the different sensations that come up in your body when you start to feel anxious about something.
  • Remember to be present in the moment you are feeling anxious.
  • Let yourself think about your anxiousness and notice any thoughts that are distressing and never fight them. Notice them and then let them go.


Posted in General Mindfulness | Tagged , , , , , , , | Leave a comment

Fun Mindfulness Techniques for Adults

mindfulness techniques with yogaQuite often people will take 12-week programs to practice mindfulness in a group setting. However, there are some people who may not like group settings or they just don’t fit in with their personal schedules making it hard to get involved with these programs. No worries. There are a variety of ways that you can still engage in mindfulness techniques as an individual and on your own time.

For many people, the thought of participating in group exercises can cause anxiety and that’s the last thing you want to suffer from when practicing any kind of mindfulness techniques. The whole idea is to lower your stress and anxiety, not create more. So, to help those of you who don’t like working groups here are a few mindfulness techniques that may help you to build your mindfulness in a different way.

Self-Inquiry Meditating

This is one of those techniques that is intended to help you become enlightened about yourself. It will help you realize who you actually are and how the bonds of suffering can be broken. Self-inquiry also has benefits such as an enhanced experience of your life, relaxation, greater willingness to change, more creativity, and a better sense of fulfillment and joy.

When you start this meditation make sure to focus all of your attention on feeling you and exclude all other thoughts that might pop up. Follow these easy steps to practice self-inquiry meditation:

  1. Find a comfortable spot to sit and get into a comfortable seated position.
  2. Gently allow yourself to feel as if it’s settling into your body as well as your mind.
  3. Do your best to let go of all of your thoughts and try to clear your mind of all your worries and other issues going on in your life.
  4. Make sure to focus all of your attention of simply the feeling of being you and you alone. Ask yourself these questions:
    1. Who are you really?
    2. What does it feel like to be who you are?
    3. What makes up who you are inside?

If you find yourself being distracted by stray thoughts, gently bring your mind back to yourself.

The Goal of Exercise

This is one of those mindfulness techniques that you can continue for as long as you want. It can be a difficult technique to do because it does require a lot of focusing on yourself and nothing else. To some, this might not be all that enjoyable, but it’s important to learn how to take time out to focus just on yourself.

The whole goal of this type of meditation is to help you become more aware of your own self and to also become aware of the true source of who you are. It also helps you to not get lost in all the distractions in life.

Five Senses Technique

This is one of those mindfulness techniques that helps to provide you guidelines for practicing mindfulness in almost any situation you find yourself in. You just need to notice anything you are experiencing when using each of your five different senses.

Follow these steps when you practice this exercise:

  1. Take note of five different things that you see. Look all around you and put your focus on five things that you see during this exercise. Try to choose things that you don’t usually take notice of such as a crack in concrete or a shadow for example.
  2. Next, you should note four different things you might be able to feel. Bring your focus on four different things that you can actually feel such as the material of the pants you’re wearing, how a warm breeze feels on your face, a smooth surface on a table nearby and so on.
  3. Now choose three different things that you can hear. Take a minute or two to stop and listen and then notice three different things that you hear in the background noise. It might be the chirping of birds, the hum of your refrigerator, or even the sound of traffic in the distance.
  4. Next, you should try to find two things that you can smell. Try to become aware of smells that you might normally filter out. This can be unpleasant or pleasant. Maybe you can smell pine trees in the wind, or smell of food coming from a fast food restaurant. Whatever it is, concentrate on these two smells.

This is the Fun Part

  1. Finally, find one thing that you can taste. Focus on the thing you have chosen and how it tastes right in the moment. You can choose anything you want to taste like your favorite beverage, a piece of gum, or a piece of fruit. Whatever it might be, notice everything about the taste and feel of this item. If you don’t have anything to taste then just notice how your mouth might taste at that moment. You can also open up your mouth and try searching the air that enters your mouth for any taste there might be.

This is one of those mindfulness techniques that is pretty easy to do and can quickly bring you to a more mindful state. This five senses exercise is one that can help you to bring clarity to the current moment in a very short time period.

Mini-Mindfulness Exercise

This is one of those mindfulness techniques that is ideal for anyone who might be strapped for time. There are only three steps in this exercise:

  1. Turn off your auto-pilot in order to help bring more awareness to whatever you might be doing, sensing, or thinking right in that very moment. Make sure to pause for a moment and find a comfortable posture. Once you are comfortable take note of all your thoughts that pop up and then acknowledge how you are feeling. However, then just let these thoughts and feelings pass and return to being aware of yourself, your current state of mind, and who you are.
  2. Focus on your breathing for either one minute or for six breaths. The goal here is to focus on just one thing, your breathing. Notice how your body moves with every breath, and just how your stomach pushes in and out and how your chest rises and falls with each breath you take. Notice the pattern your breath creates and then anchor yourself with this awareness of your breathing.
  3. Finally, take this awareness and expand it out to your body and finally to the environment around you. While you are doing this make sure to notice anything you might be feeling. This could be aches and pains, tightness in your face, shoulders and other body parts. At the same time make sure to remember that your body is a whole and the complete vessel that holds your inner being. Moving onto your environment and pay close attention to the shapes, colors, textures, and patterns of objects that surround you.

Three Minute Breathing Exercise

This is one of those mindfulness techniques that is very easy and quick to perform for mindfulness techniquesthose who have very busy lives and can’t perform full body scans. This is especially good for those who find it difficult to keep their minds clear for long periods of time.

This exercise can be broken down into three different sections. Each section is one minute long and can be done in the following manner:

  1. For your first minute, you should spend some time answering, “How am I doing right now?”. When you ask this question make sure to focus on your feelings. Also, the sensations, and thoughts that come up after you ask yourself this question.
  2. The next minute should be spent on becoming aware of your breathing.
  3. The third minute needs to be used for expanding your attention from just focusing on your breath. Feel your breath moving in and out and how this affects your entire body.

Allow Thoughts to Come and Go

No matter how hard you try, don’t be disappointed if thoughts try to pop up during this three-minute exercise. The whole idea is not to block them out totally. Instead just learn to let them pop up into your mind but also to let them disappear again. Just try to observe these thoughts and feelings and then let them go and don’t dwell on them.

All of these mindfulness techniques are meant to be beneficial for you and your individual mindfulness practice. Even though these are targeted for individuals they can also be used in group settings. Some of these might be more difficult than others, but remember that mindfulness is training your mind. This is no different than any kind of exercise where you are training your body. Mindfulness will help you be more compassionate with yourself. It also allows you to self-reflect so that you can live a more peaceful and joy-filled life.



Posted in Mindfulness Activities | Tagged , , , , , , , , , , | Leave a comment

Easy to Do Mindfulness Exercises

mindful exercisesWhen it comes to mindfulness, there are a lot of different exercises and activities that can be done. For some people, some of these exercises might just not be things that they can do or feel comfortable doing. This is why we’ve come up with this list of easy to do mindfulness exercises that you might find easy to fit into your personal schedule.

Just remember, these exercises are not what mindfulness is all about, however, they are meant to help you experience things that will lead you to discover what mindfulness is. You can use these exercises any time you want and anywhere. Even though they are very simple, they can take some time to learn to use well. So, be patient when learning these simple mindfulness exercises.

Hand Awareness Exercise

Take and grasp your hands tight and then hold this position for five to ten seconds. Then release your hands and pay close attention to exactly how your hands feel once you release them. Try to stay focused on the feeling as long as you can.

Mental Focus

Find an object that you can stare at and then do your best to stay focused on only this object. Do this for as long as you can. Make sure to keep a mental note on when your mind tries to wander off. When it does gently bring your focus back to the object. The longer you are able to focus on the object the more your mindfulness skills will actually increase.

Tactile Mindfulness Exercise

With this one, you will want to pinch your arm, not really hard, but enough to get your attention. Then when you do this try to pay attention to just how the pinch feels and what your feelings are when you do this. Pay close attention to any pain that you might feel and how it might radiate out from the area you pinched. This is one of those exercises that can help you tune into how your body tends to deal with any discomfort and what emotions it might bring. For example, do you tend to get angry when you experience pain?

Musical Stimuli Mindful Exercise

Play one of your favorites songs and make sure to pay attention to how the song makes you feel inside. What kinds of emotions does it invoke? Are there memories that are associated with this song and how do they make you feel? Try to freely engage with these emotions and see where it takes you.

Sense of Smell Exercise

With this exercise find something that has a strong smell, like fresh ground coffee for example or your favorite perfume. While smelling the item you chose, try to pay attention to how your nose reacts and any feelings you might experience when you smell this item.

Mindful Melting Exercise

Sit down in your favorite chair and totally relax. While relaxing imagine that you melting into all that is around you. After doing this particular exercise you may end of feeling totally at one with everything that surrounds you.

Full Sensory Awareness Mindful Exercise

No matter where you might be, take time to stop what you are doing and look at everything that surrounds you. Try to be aware of everything that all of your senses experience. Notice how you are feeling. Take note if you feel over-stimulated or if you suddenly feel anxious. Whatever it is you feel, make a mental note of what you are feeling at that moment.

Mindful Silence Exercise

Spend about an hour of your time in total silence and simply absorb all of your environment. This is often a very difficult exercise for some people. If it’s difficult for you, you might try putting earplugs in so that you’re not distracted by outside influences.

Challenge Your Own Beliefs

This is another one of those exercises some people might find difficult to do. However, it’s one that can truly help you become more mindful. In this exercise, you should pick one of your beliefs that you’ve held onto for quite some time and then pretend that you believe just the opposite. When you do this try and note how you feel about going against your belief. Make a mental note of the thoughts that pop up when you do this exercise.

Mindful Movie Plot Exercise

This can be one of those really fun exercises. With this one, you pick a movie or TV show you want to watch and then while watching it take note of how you let yourself get involved in the plot line of the movie or TV show. Take mental notes of the different emotions that you experience while watching.

Undivided Attention Mindfulness Exercise

Pick something that you don’t usually do in your home, something maybe someone else usually does. While you do this task make sure to do it with your undivided and total attention. Take note of what it feels like to do this task.

Candle Staring Mindful Exercise

Light a candle and then sit down and stare at the flame for around ten minutes. While candle exercisesstaring at the candle and its flame. Study every little thing about the flame that you can. If your mind starts to wander try to be aware of where your mind is going and then gently bring your mind back to the flame of the candle.

We hope that you will find some or all of these simple mindfulness exercises helpful and that you’ll be willing to give them a try in order to help you with progressing in your mindfulness practice.



Posted in Mindfulness Activities | Tagged , , , , , , | Leave a comment

Using Mindfulness During Your Commute to Work

peaceful commuteWhether you are driving to work, shopping, going to a park or whatever it might be, there seems to be something that all these commutes have in common and that would be stress. It seems that the time and pressure of the traffic is often something that can make the body tense up and the mind can reach a pretty frazzled emotional state as well.

This is why it can actually be beneficial to try to practice mindfulness during any commute but especially good for that stressful commute to work. It’s one way that you can help yourself to avoid road rage and get rid of those negative thoughts about other drivers during that commute. You can actually use your driving as an active form of meditation.

Does Mindfulness Make a Difference in Your Commute?

A lot of people will often think that in order to meditate you need to shut your eyes, so how could you meditate during your commute to work? However, that is a misconception that’s pretty popular with many. In order to meditate there really is no need to close your eyes and then sit in perfect silence and stillness. Yes, there are many guided meditations that do warn you not to drive when you are listening to their guided message. But, meditation is just for those quiet spots that are away from all distractions of your life. You can take your mindful meditation out into the busy world even during a commute to work.

You can learn to experience all the benefits of mindful meditation no matter where you might be or what you might be doing. That’s the true magic that comes from living a happier, healthier and more peaceful life through mindfulness practices.

Main Excuse for Not Practicing Meditation

One of the biggest excuses people will give for not meditating is that they simply don’t have the time to do it. In this post, we’ll show you how you can reap the benefits of mindful meditation even during your commute to work or anywhere.

Observe Your Thoughts Without Actually Following Them

If you spend a lot of time in your car on a commute you end up with a lot of time for commute mindfullythinking about things. Often even your greatest creativity or ideas might come to you while on your commute. However, if you aren’t careful, this can lead you to a taped loop of thoughts that could wreak havoc on the entire process. You can try to quiet your mind with some music and singing with it, this is often a good way to quiet down your mind. But, you also can use your commute to work by just noticing what your thoughts are but just don’t follow them down some long wandering path you get lost on.

If during your commute you end up getting irritated at others on the road, stop and try to notice what they might be thinking or feeling at the same time. Sure, you might have every right to be mad at a driver on the road, don’t allow it to make you so mad that you get into an accident. Stop and think that it might actually be something else that’s frustrating you in life and not actually the other drivers on the road. Just simply take notice of your feelings and thoughts and just let them be.

Be Aware of Your Breathing

One good way to stop your thoughts from getting in your way and upsetting you is to draw your attention to your breathing. Do you ever find yourself actually holding your breath while trying to concentrate or behind the wheel of the car?

Take that opportunity to breathe mindfully while you’re driving. Keep your eyes on the road and then become more aware of how you’re breathing. Breathe in deep, slow and totally into your stomach. If the traffic is especially bad try smiling while you are breathing.

Relax Your Body

While you are breathing mindfully you also need to let your body relax. Even with your breathing and a more relaxed body you can still stay focused and alert while driving. Just notice any tension you feel in your body and just breathe it away and let your body soften more with every exhale.

You will also want to notice if you might be leaning forward. Not actually physically but with more energy. Do you feel like you are trying to get ahead of yourself? Do you feel like you are struggling to get where you’re going during your commute? If that’s the case, it’s best to try to lean back and actually enjoy the drive. Try to make your gaze softer so that you can actually feel your eyes being more receptive to the view. Let the horizon in front of you, come to you, and not you going to the horizon.

There really is no good reason to let yourself get stressed during your morning commute or any commute. Try not to become the agitated and forceful driver you often come across while driving. No matter what your commute might be, just allow yourself to sit back and relax and do your best to actually enjoy this journey because your destination will still be there waiting to greet you when you arrive. Through mindful driving, it will just be a much more pleasant journey.



Posted in General Mindfulness | Tagged , , , , , , , | Leave a comment

Turn Your Garden Into a Mindfulness Sanctuary

cozy mindfulness sanctuaryWhen it comes to your garden, it’s important that you can make it as beautiful as you can. When you take the time to transform your garden into a sanctuary you’ll be amazed at just how much stress relief that you’ll receive from it.

If you are finding that you are feeling more stressed or under a lot of pressure at home or work, then you might need to consider turning your garden into a mindfulness sanctuary. This way, you can always escape to a relaxing place that’s just for you. In this article, we’ll discuss how you can turn your garden into a beautiful mindfulness sanctuary.

The Act of Gardening Itself as a Relief for Stress

The physical activity alone is a wonderful way to reduce your stress. Many people often don’t even consider gardening a kind of exercise. Often they tend to underestimate just how much of a workout their gardening actually is. It’s not just the exertion that helps you to reduce your stress. You actually get a vitamin D boost from the sunshine that you are exposed to. Plus you get a lot of good fresh air too that helps to revitalize you. Also, gardening is considered creative and being creative is another way of relieving your stress.

Start By Making it Tidy

Before you can create your mindfulness sanctuary you are going to need to do a little bit of tidying things up a bit. If you have a garden that is messy or cluttered you’re not going to find it very relaxing and that will defeat the whole purpose behind mindfulness. The first thing to make sure that you do is mow the grass if your garden has grass. By doing this you are ensuring that you’ll be able to increase your space where you can sit or lie down and relax. Taller grass tends to attract more insects and you don’t want to be bugged by pesky insects. The next thing you’ll want to do is get rid of any weeds that might be popping up. Nothing more irritating than weeds taking away from the beauty of your mindfulness sanctuary.

Create Your Own Space in Your Garden

There’s nothing like having your own personal and private space that’s away from your home. Not everyone can afford to go off on a trip for beauty and privacy. But, if you have your own private area in your garden, you’ve then got your mindfulness sanctuary started and on your way to relieving your stress and clearing your mind.

Set Boundaries for Your Mindfulness Sanctuary

One of the most important things that your mindfulness sanctuary needs is some mindful isolation. This means that you need to set some boundaries in your garden to achieve this. You need to try and create a secluded that sets you apart from the rest of the world.

You can create a secluded space in your mindfulness sanctuary by adding some bamboo fencing or some sort of screen that will keep exterior distractions from disturbing your private time. Your mindfulness sanctuary quite often will be used as a space for meditation. This means you will want to create a section for an area that might be filled with sand or gravel.

Create a Small Scale Aesthetic Landscape

Here’s how you can create a unique personal landscape for your mindfulness sanctuary:

  • Adding sand to a section of your garden can represent a river. You can do this by raking the sand to give an illusion of water moving and flowing in whatever direction you want.
  • By adding rocks to your garden sandy area you are creating an illusion of terrain that has hills and mountains where the river flows.
  • Make sure to add some plants to your garden sanctuary to give the illusion of a forest. Small bushes and bonsai trees are great examples.

Including these elements in your mindfulness sanctuary is to try and create a haven that ispretty mindfulness sanctuary nature inspired and also reflects both discipline and minimalism. Make sure that the rocks you use are spaced evenly. This will help to guide your eyes around the area more naturally. When you rake the sand, make sure the rake lines are flowing and clear. Make sure that you have enough plants to make your area look alive but not cluttered.

Be patient when creating your mindfulness sanctuary because it’s going to take some time. When it’s done, however, you’ll be well rewarded with its beauty and tranquility.

Your Mindfulness Sanctuary Should Be Inviting to Wildlife

Animals of all kinds can be quite helpful in relieving your stress. This is why many professionals suggest that those who are stressed out or depressed have a dog or cat in their lives. For your garden, you can add a birdbath or two along with some feeders for birds. This way you’ll be able to enjoy the birds hanging out with you in your sanctuary. After all, what’s a garden without birds? You will also want to encourage butterflies to visit by planting plants that grow lovely flowers.

Include Scents That are Soothing

Stress and smell have a strong connection. There are a variety of scents that will boost your mood and help relax you. So, it’s important to include a variety of flowering plants that have wonderful scents. Lavender is a wonderful plant that has been shown to have a calming effect on a person’s nerves. Other good options include:

  • Aromatic roses
  • Jasmine
  • Peonies
  • Heliotropes
  • Night phlox
  • Petunia
  • Sweet alyssum
  • Gardenia
  • Lilacs
  • Mexican orange blossom
  • Mock orange
  • Clematis
  • Honeysuckle

Final Note

The idea for a mindfulness sanctuary is more than just for beauty. The sanctuary is there to be used for a safe and tranquil place, your oasis to get away from the stress of your everyday life. Remember this type of garden requires that you understand mindfulness and are dedicated to using the space to practice mindfulness and meditation to help heal both your body and mind.



Posted in Mindfulness Gardening | Tagged , , , , , , , , , , , | Leave a comment

Helping Employees With Stress Through Mindfulness

stress free deskMindfulness has been around for awhile now and those who have discovered it have realized that it’s extremely good for handling stress in a different way. One of the best things about mindfulness is that you can be religious or not and you can practice it alone as well as in a group. This is why mindfulness is something all employers should consider. By having their employees learn to practice mindful behavior can help them with stress.

Want to Implement Mindfulness at Your Business?

If you’re a business owner that is looking to try and incorporate a little bit of mindfulness practice into your employees workday, this is a good thing. This means that you care about any stress that the job might be causing them.

But, just to let you know, it can be a little bit tricky trying to figure out just where you should start when you don’t have much experience yourself at practicing it. However, here are a few helpful tips on just how you can try to implement the practice of mindfulness at your company:

Education is Key

Even though mindfulness seems to be a real trendy topic right now, it still is very foreign for a lot of people and this could be true of your own employees. It’s important that you educate yourself and your staff on what it really is, what it means to practice it, and how it can help people handle their stress much better.

Before expecting your employees to practice mindfulness you need to show them that you yourself practice it. Make sure to include any ideas you might have for some simple ways for them to try it. Make sure to encourage them to also share any of their own positive experiences that they might have about mindfulness behaviors.

Offer Some Classes

Since the practice of mindfulness will no doubt be a pretty new concept for many in your business, you should offer them some beginner classes. These can be held at your place of business or you can have them conducted outside of business for your company and employees that are interested in learning how to control their stress better.

Even though mindfulness really isn’t all that hard to learn or practice, it can, however, be a little bit difficult for beginners to figure out where they can start. If you offer company sponsored classes on the subject of mindfulness, yoga, and/or meditation this will be a great point to start from.

Allow Them to Practice on the Job

One great thing about mindfulness is that you can practice it anywhere. This means it can be done at a desk, in meetings or in office cubicles. Here are a few tips for running a meeting with mindfulness:

  • To begin with, do a self-check before you start any meeting. This is critical for anyone who is leading the meeting. You should determine what your own emotional and mental state is. Do you feel fearful or anxious? Are you irritated or angry at someone who is coming to the meeting? You should take a few minutes to meditate to clear these feelings away. This way you can manage your meeting much calmer and be able to control your emotions and thoughts.
  • Once the meeting starts, try conducting a quiet couple of minutes of meditation so that everyone can ground themselves and melt away some of the stress. This exercise lets people clear their minds of what activity their brain was involved with prior to the meeting.
  • Ask them to participate in a group self-check. This is similar to what you did just before the meeting. Go around the room and allow people to express how they’re feeling. This not only helps them, but it helps the leader of the meeting get a better appreciation of what their employees are thinking and feeling. This can relieve a lot of stress during the meeting.
  • Make sure to encourage them to be open-minded. Encourage them to ask questions before they offer their own perspectives on the meeting. Try to encourage them to approach everything as if it’s the first time they’ve experienced it.
  • Encourage them to practice acceptance. This means to suggest to them that they need to accept the person who might be speaking. Remind them to respect their personal point of view, even if it’s not the way they believe. By accepting someone doesn’t mean that they agree with them, but it does mean they won’t be judging them.
  • Always encourage them to practice compassion. Compassion helps people understand any emotional challenges others might be having because everyone has to face their own emotional hurdles.
  • The leader of the meeting needs to understand that they must regulate and not allow any kind of personal attacks on anyone in the room that’s participating. This means that they need to encourage all who are participating to not pass any personal judgments on other people and just focus on the issues at hand.
  • Remind those that are participating that they should try to monitor of their emotional, physical, and mental states. You should try to encourage them to have an ongoing internal self-check to enhance their self-regulation of their own emotions.
  • As the leader of the meeting, you need to practice responding intentionally and not with automatic reactivity. Quite often some things in a meeting might agitate or irritate some people who are present. This could cause them to go on the defense. If this happens, encourage them to breathe, take a pause and then intentionally and consciously respond in a more calm fashion.
  • Breathing is key. Since emotions can sometimes run high during meetings and anxiety and stress might be elevated, they will begin to breathe shallowly. The leader needs to monitor this and if they notice this in people should ask everyone to stop for a minute and take a few deep breaths for a couple of minutes.

During the meeting make sure that you use some breathing techniques or even include a clear stressfew beginning yoga poses. Ask employees to try this either at the beginning or the end of the meeting. A very good way to relieve the stress they might be experiencing.

If you are serious about mindfulness in the workplace it’s a good start to bringing a much more holistic approach to the wellness of your employees. It’s important to remember that the mental and emotional wellness of your employees is going to have a major impact on the overall well-being of your entire company. When your work team has a mindset that’s healthy it will much easier for them to perform and concentrate on their work with a lot less stress. Give mindfulness a try for yourself and then challenge your supervisory staff to think of how they can bring mindfulness practices to all of your employees.

Trying Mindfulness for Yourself

Whether you try it at home, in the office or even on vacation, you can implement it in different ways. Here you’ll find a few very simple suggestions on ways to practice mindfulness in order to lower your stress levels and increase your ability to have more positive thoughts, actions, and behaviors. In turn, you can share it with your employees.


Mindfulness is pretty much the major framework that’s found behind any kind of meditation. When it comes to meditation, there are several to pick from. This includes clearing away of your thoughts totally. Other types involve just being mindful of any of your feelings and thoughts that might be present while meditating.

If you’ve never done meditation before it’s a good idea to do a little bit of research to discover what type of meditating you might feel the most comfortable starting with. You can meditate alone or with a partner or even in a group. You can actually find a variety of different helpful apps online that will help you relax and relieve yourself of stress.


Yoga is a great way in which you can build your physical strength. It is also a great way to help build your mental strength. Yoga much like meditation is a pleasant way to practice using mindfulness. If you already do yoga, you might know that you’ve actually been practicing mindfulness at the same time. This is especially true if you focus on your breathing awareness.

If you’ve never tried yoga, there’s no need to be afraid of giving it an honest try. Yoga works well for anyone no matter what their physical ability is. It also doesn’t matter how old you are either.

Practice Breathing Exercises

Breathing exercises are one of the easiest things you can do when it comes to mindfulness. It’s a very simple technique that you can do anywhere, including your desk in your workplace. Exercises for breathing are extremely easy and take just a few minutes of your time. The benefits are wonderful and these exercises can reduce your stress and help you concentrate much better. Here is a list of a few exercises you can try out for yourself:

  • Equal Breathing – Inhale for four counts and then exhale four counts. Do this through the nose. After you’ve practiced this for a while raising the counts up to four or six. The goal is to calm your nervous system, help increase your concentration and to reduce your stress.
  • Abdominal Breathing – Put one hand on your chest and the other one on your stomach. Now take in a deep breath through your nose and make sure the diaphragm inflates enough so your lungs stretch. The goal of this exercise is to take 6 to 10 deep and slow breaths each minute for a total of ten minutes. This will reduce your heart rate and lower your blood pressure.
  • Alternate Nostril Breathing – It’s best to start in a pose that is comfortable and then hold your right thumb over your right nostril and then inhale deeply through the left nostril. Once you reach the peak of inhaling you will block off the left nostril with the ring finger and exhale through the right side. Continue this pattern from right to left and left to right. You can do this for as long as you feel is needed.

Waking Up on the “Right” Side of Your Bed

It’s important to try and practice mindfulness right off the bat when you first start your day. This will be a huge help for getting through the entire day. A bad morning can lead to a completely awful day. Here are a few mindful ideas that you can do to start your day off on the right foot:

  • Choose the Right “First Sound” of the Day – Instead of starting your fresh day off with an alarm that is startling which can make you tense, find an alarm that’s a lot more soothing and gentle. Things like chimes, relaxing music, or bells are a lot more calming. These types of sounds will give you a soothing start to your day.
  • Before Your Coffee Hydrate Yourself – Instead of going right to the coffee maker for some coffee, drink a large glass of water first. If your body is dehydrated, you need pure water, and after a long nights sleep, it will be thirsty. After that, you can grab that cup of coffee.
  • Take a Look at Nature – Try to avoid starting your day off with technology. Instead, try going outside with your cup of coffee and enjoy the sky, trees, birds, let both your body, eyes, and ears take it all in. After you’ve done this, then start your day.

It’s important that you do all that you can to try and start your day off as free of stress as you can. This is to try and avoid starting your day off with negative influences that can spread throughout your company which includes your fellow colleagues and employees.


Posted in General Mindfulness | Tagged , , , , , , , , | Leave a comment

Loving Better With Mindfulness in Relationships

friend relationshipsNo matter what kind of relationships we might be involved with whether it’s friendship, family or a couple, love needs to be present in all of them. Sometimes, no matter who they are, we might find our relationships difficult. However, there is a way to learn to love better by including mindfulness in your relationships.

When it comes to mindfulness, it does require some honest and intentional looks at the connections people have with those around them. It is actually only after one acknowledges their current state of their connections that they can truly aspire to try and deepen them in various small ways.

Here you’ll find some practices that can help you look closer at your relationships through mindfulness:

How Deeply Related Do You Actually Feel?

Try to sit down and take some time to really think about your relationships you have in your life today. Consider drawing circles with your inner circle that indicates all the people that you feel the closest to. Ask yourself how you try to nurture these relationships that you have with these people in your inner circle. Make a list of all the things that you might be able to do to feel a lot closer to them.

Now think about drawing circles on the outside of your inner circle and write down all the names of your family and friends that might be on these outer circles. Stop and think about how often you actually get in contact with them. Write a list of ways that you might be able to better nurture these particular relationships. Also, see if there are things you can do such as different kind actions that you can perform for those you love that are in your relationships circle.

Take some time to think about those relationships that seem to have ended up distant. Do you have a desire to rekindle them in some manner? Do you have a desire to feel closer to a person from your past? You should also take into consideration the true nature of all the friendships you have along with your very personal relationships.

By allowing yourself to stop and evaluate your relationships gives you the chance to look deeply at all the people in your life and exactly how you relate to all of them. It enables you to open up to them and become kinder and gentler to others in your different circles in your life. It lets you reflect on what can cause you to perhaps be unkind and how to make up for that.

Practice Loving Kindness

You can practice kindness in a variety of different ways in all of your relationships. When you cultivate relatedness with those you love or meditating about showing kindness toward those you care about can actually open up your heart and mind to seeing these people for who they really are. It can even help you to better understand what they might be experiencing and not seeing these people for who you want or expect them to be. When you learn how to give loving kindness it can liberate you and you’ll be able to see all of the relationships you have in all their glory and beauty.

By showing loving kindness, you are able to handle difficult problems within relationships far easier. It allows you to take a deep breath and move closer to your true feelings about people. It takes you away from reacting negatively to a situation.

Practice Compassion

Compassion is a key element in successful and loving relationships. Showing compassion is showing a deep understanding and a true acceptance of who the people in your life really are. Compassion also gives you the ability to also understand where they are at in their lives in the present moment. It is also something that helps you gain patience even during difficult times of a relationship so you can be there for them.

By using mindfulness to help you stay in the present helps you to accept the shortcomings of people you love. It makes it easier for you to even acknowledge your own perceptions or expectations about the relationships in your life. It teaches you to show compassion for yourself. When you can be compassionate with yourself it will be easier to show it to others. This practice of compassion will lead to growth within our own relationships.

Promise to Pause

All relationships are going to run into difficult issues that can lead to fights, family relationshipsmiscommunication and hurt feelings. But, if you promise to take a pause when we begin to feel like you’re becoming irritated or even angry, you will be giving yourself the chance to deepen your relationships in that moment of pausing.

It’s important that you really commit to pausing. This is especially true that you pause when you feel that a conversation you’re having is started to get a little bit heated up. If you can take a deep breath when you feel negative emotions emerging before they manifest physically, you’ll be doing your relationship a huge favor.

Make Sure to Communicate

Once you begin practicing compassion, loving-kindness, and pausing you will suddenly be aware of the importance of communicating with those you’re in relationships with. You’ll quickly realize just how much good communication can enrich your life and the lives of those around you. Communication actually takes a lot of practice. Mindfulness can help you learn to relate better to those you live and work with. It can also help you see your patterns that can bring you and others down and take away from your relationships.

It’s important to practice being kind, gentle, and compassionate to yourself and those in your life. Kind and loving communication can help you connect better to their needs and your own needs. It can help you learn how to mutually enrich each other’s lives.

Slow Yet Beautiful Process

Practicing mindfulness in relationships can be a very slow process. However, it’s also a very beautiful one. In the beginning, it might cause frustration and even battles between egos that are involved. But, in the end, the struggle is well worth it. When one is mindful in their relationships, shows that there is a true desire to be as loving as one can be in all of their relationships.


Posted in General Mindfulness | Tagged , , , , , , , | Leave a comment