20 Self-Care Sunday Ideas To Feel Rejuvenated

 

Self-Care Sunday refers to the practice of dedicating a Sunday to take care of yourself. Sundays are usually a holiday for a large population of the world. 

 

Self-Care Sundays are about doing things that make you feel good and recharged mentally, physically, and emotionally to start the coming week. 

 

It is also about restoring your mind, body, and spirit from the past week’s tiredness and stress. 

 

What is Self-Care?

 

Practicing self-care on Sunday is a great habit. However, Self-care should not be just limited to Sundays. Although this post is about self-care Sunday, you should always prioritize your mental, physical, and emotional health no matter which day of the week it is. 

 

Self-care is the practice of taking care of all aspects of yourself. This means doing things to keep your physical body, mental health, and emotional well-being functioning at its best. 

 

Why is Self Care Important?

 

Human beings are not machines. We cannot operate the same way with the same input every day. Our bodies are much more diverse and can feel different on different days even if everything else remains the same. 

 

As adults, most of us have a lot of responsibilities. We need to earn money, figure out what our passions are, find work that we love to do, take care of our families, and plan for our future. 

 

All of these things can be very stressful and can have an impact on our well-being. And if we don’t find ways to take care of ourselves amidst the chaos of life, we are more susceptible to stress, anxiety, burnout, and even sickness. 

 

20 Self-Care Sunday Ideas To Recharge Yourself

1. Sleep early

 

I know, it’s still the weekend and you’d rather sleep late or be out with your besties. And it’s fine to do this on some weekends. But whenever you’re not going out, try to go to bed early to ensure you have more time on a Sunday. 

2. Skip the alarm

 

Your body knows when you’re well-rested. If you don’t have any specific place to be in the morning, skip that alarm and let your body’s clock guide you. 

3. Start your day with a glass of water

 

When we wake up our bodies are very dehydrated, especially if we live in cold climates or sleep in an AC room. As soon as you wake up, start your day with a tall glass of water to rehydrate your body.

4. Have a slow morning hygiene routine

 

It’s Sundar morning. You’ve likely got nowhere to be. Take your time to brush, floss, shower, and do your morning skincare routine. 

 

Always remember, how you do things in the morning can have an impact on the rest of your day. So take your time and do things slowly. 

 

5. Meditate

 

If you didn’t already know, meditation is the practice of being still and observing your thoughts without judgment. You can sit or lie down to meditate. And you can do it for as little or as long as you feel like it. 

 

If you’re completely new to meditation, you can start learning about it from the below posts about meditation.

 

• Meditation for Beginners
• What is Mindfulness Meditation?
• A Beginner’s Guide to Zazen Meditation
• How to Make Meditation a Habit

 

6. Journal

 

Journaling is a great mindfulness practice to incorporate into your self-care routine. It’s a healthy way to express yourself without worrying about being judged and letting go of thoughts and emotions you may be holding on to. 

 

7. Read

 

Reading is a habit practiced by the most successful people on the planet. There are a ton of resources online as well as so many amazing books that you can learn and draw inspiration from. 

 

Focus on reading books and articles about specific things that you struggle with and are passionate about to make the most of your time spent on reading. 

 

8. Brew some coffee

 

The process of brewing coffee can be a slow and mindful activity by itself. When you have all the time on a Sunday morning, what’s the rush? 

 

Take your time to make a cup of coffee you’ll love and savor it slowly. 

9. Do some indoor gardening

 

Do you have houseplants? If not, I would highly recommend getting some. Not only does it purify the air in your home and add aesthetics, but research also suggests that taking care of plants has a therapeutic effect on people. 

 

10. Make a healthy breakfast

 

On most work days, you’d probably pick up a coffee and a bagel on your way to work. Or eat a quick breakfast near your office. 

 

But it’s Sunday and you’ve got the time to make yourself a nice smoothie bowl, avocado toast, or any other healthy breakfast you like.    

 

11. Go for a walk

 

Going for a walk in the morning or closer to sunset is an amazing self-care Sunday activity. If you live close to nature it’s even better as being in nature is known to help with relaxation. 

 

12. Declutter and clean

 

Your home has a significant impact on how you feel. On Sundays, take the time to clear the clutter from the past week, dust, sweep, mop, and change the linens in your home. 

 

13. Do some Yin Yoga

 

Even on your day off it’s always good to move your body a little. Doing some yin yoga can help stretch your muscles and make you grounded. 

 

14. Take a long shower

 

Taking a long, warm shower is another great self-care Sunday activity. It helps you relax, calm down, and enter a state of bliss and serenity. 

15. Get a massage

 

If you have the means, book an appointment at a good nearby spa and get a massage to release tension from your body. 

 

Massages are also known to relieve pain, improve circulation, and help you sleep better. 

 

16. Get a manicure and pedicure

 

Your hands and feet deserve some care too. Why not book an appointment with your favorite salon and get a manicure and pedicure?

 

17. Meet up with friends & family

 

As much as you’d like to spend your self-care Sunday to focus on yourself, we all need social connection. Sometimes, it’s just good to meet up with your friends or family and do something fun. 

 

18. Watch a movie or series

 

If nothing else feels right, indulge yourself in watching a good movie or series at home by yourself or your significant other. 

19. Do a night skincare routine

 

Skincare is very important. If you want to look good and fresh, you should prioritize skincare. It may take some time to figure out what works best for you, but once you do you should make it a habit. 

 

20. Put your phone away early

 

Keep your phone away at least an hour before bed. The blue light emitted from screens can interfere with the body’s sleep-wake cycle making it harder to fall asleep. 

 

Self Care is also about resting..

 

You cannot do all of the above activities every Sunday. I would recommend sticking to around 5 activities that feel right for you and leaving plenty of rest time to just relax. 

A Guide to Holistic Living

 

 

What is Holistic Living?  

 

Holistic Living is living life in such a way that you have developed a deep understanding of mind, body and soul, and how each of these dimensions of your life are inter connected. It’s truly a remarkable way to live one’s life.

 

When you’re living a holistic life, you are not just able to see and understand the close connection between mind, body and soul but see the bigger picture as it unfolds. Today, it has become even more important for us as people to integrate holistic living into our lifestyle. 

 

The world has become so capitalistic, and there’s so much pressure on people to be a certain way and achieve certain things. The human race is experiencing burnout more than ever before and we need to take matters into our own hands before it’s too late.

 

Why is Holistic Living important?

 

Holistic living is important for a variety of reasons. You can only get so far with dealing with day to day stress without proper stress management. 

 

By adapting a more holistic lifestyle, you can slowly start to manage stress better and start healthy habits that will nourish your mind, body and soul.

 

Below are some great reasons why holistic living is so important, and why you too should consider it.

 

• To understand how different aspects of your life are interconnected

 

• To know how to take care of your mind, body & soul

 

• To ensure your actions are in alignment with your values and goals

 

• To prevent yourself from different illnesses both mental and physical

 

• To improve your mental clarity, focus, and attention

 

• To increase your levels of energy and redirect it towards the right things

What are some characteristics of Holistic Living?

 

You might be someone who’s already making efforts to bring a positive change into your life and wonder what a holistic lifestyle looks like. Chances are that you are already to some extent practicing a holistic lifestyle.

 

Here are some of the characteristics or qualities of a holistic lifestyle.

 

1. Mindfulness

 

You are mindful of your actions most of the time. You make mindful choices when it comes to food, exercise and rest. You eat healthy food that nourishes your body, exercise regularly to stay active and give yourself enough rest every night. 

 

Another important aspect of mindfulness that needs to be incorporated into a holistic lifestyle is meditation. Having a regular meditation practice will make you more mindful of the present moment.

 

2. Living with Purpose & Intention

 

Holistic living is also about living with purpose and intention. You avoid doing things mindlessly and always have good reasons why you give energy to something. Every action you take is justified and done with the intention of moving towards your goals in life or improving yourself.

 

3. A Mindset for Learning and Improvement

 

A holistic lifestyle is multi dimensional and there’s so much to be learned. Hence, you keep an open mind and actively study about the subject because you want to get better at it.

 

Like anything else, holistic living is also something you need to learn about and make changes based on what works for you. Remember, every person is different. 

 

4. Willingness to Take Action

 

In holistic living, you are always ready to take action when needed. You can learn all the information you could possibly get from books and the internet. But if you’re not taking the required actions, you won’t see much changes in your life. Holistic living is driven by action towards what’s best for you. 

 

5. Seeing the bigger picture

 

A holistic lifestyle allows you to see the bigger picture. You are aware of how each and every choice you make has a ripple effect and understand the consequences of your actions. Therefore, you are more mindful, and you understand that holistic living is a daily choice and a lifetime commitment. 

How do I start Holistic Living?

 

If you have read this far, then I would like to think that you are serious about a holistic lifestyle and are looking for inspiration on how to get started. Below are some of the things I personally did over the years and still continue to do.

 

1. Review your current lifestyle and position

 

If you want to achieve success in anything, you need to know where you currently stand. Without a proper assessment of your current life, you will not be able to make the best choices in terms of habits to prioritize, and habits to let go of. 

 

Be honest with yourself and write down where you currently think you stand when it comes to how well you address the needs of your mind, body and soul. 

 

2. Commit to a lifetime of learning

 

Before you even start, understand that holistic living is a lifestyle and requires daily work. Without this mindset, you are very unlikely to succeed. Be ready to commit to a lifetime of learning, unlearning, changing and sustaining different kinds of habits or actions as needed throughout different stages of your lifetime.

 

What you need today, might not be what you need tomorrow. 

 

3. Start a daily practice

 

This is something I always recommend to anyone who’s looking to make a positive change in their life. You can make all the plans and try to make it perfect. But the reality is that doing something on a daily basis is harder than most people think. 

 

To develop that kind of commitment, you need to have a simple daily practice for long enough. I would highly recommend you start with a mindfulness meditation practice. 

 

4. Take deliberate action to address what you need to change

 

When you’ve established a fairly consistent meditation practice, you’ll start to see that you’re already in a different head space and looking at improving other aspects of your life. This would be a great time to start setting goals and make an action plan on how to get there.

 

By then, you’ll have better discipline and be ready to take very specific actions to help you get there. Set goals for your physical, mental and emotional health, figure out what you need to be doing daily and start giving it your best shot. Everyday!

 

5. Be consistent in your efforts and never stop trying

 

The truth is holistic living can be hard, inconvenient and there will be times that you feel like you’re missing out in life. But remember, the whole point is the bigger picture. There’s a reason for every sacrifice you make today and it will bear fruit when the time is right. 

 

No matter how hard things get and how many times you fail to do what you’re supposed to do, get back in there and try again. And again, and again. 

 

Holistic living is an amazing way to live your life and you should not see it any other way. The time to make the change is now. I have no doubt you’ve got what it takes!   

The Art of Mindful Living

 

Mindfulness and Mindful Living has become a widely searched topic on the internet and it is with great reason. It is important that as many of us learn what mindful living means and know how to be more mindful in our daily lives.

 

Our civilization as of today has achieved so much greatness and convenience for its people. However, it has come at a cost. By creating such a capitalistic economy, people are being overworked and it has created a community of mindless consumption, an exhausted workforce, and affected a lot of people’s mental wellbeing.

 

People are starting to realize that there must be an alternative way to live their lives. They are tired, drained both mentally and physically, and looking to improve the quality of their lives. This is the reason why mindful living has become such a widely searched topic and an even more important one.  

 

In this post, I hope to break down mindful living into smaller parts and help you not just understand what it is, but be able to take away how to get started on your journey of living mindfully and continue living a mindful life. 

 

What does Mindful Living mean?

 

Mindful living means living your life in such a way that you are fully present in the now, more aware of your actions, and surroundings, and doing meaningful things towards your well-being and everyone around you. 

 

On a more practical level, mindful living can look like:

 

1. Taking care of your mental and physical well-being
2. Taking care of your home and belongings
3. Being mindful of the feelings of your friends, colleagues, and loved ones
4. Being aware of your consumption
5. Being aware of your screen time
6. Questioning things before being a part of it and only going ahead if it’s better for your well-being, others, and your environment

Why do I struggle to be mindful?

 

While everyone should aspire to live mindfully, it’s not always easy. In fact, with all the things we have going on today in our lives and the world, mindful living can be very challenging for many people. 

 

Below are some of the most common challenges to mindful living:

 

1. The amount of workload in your career
2. Inadequate work-life balance
3. Excessive emphasis on technology and social media
4. Continuous growth of fast food and advertising
5. Lack of knowledge on mindfulness and how to get started 
6. Fear of uncertainty and change 

 

How do I start Mindful Living?

 

1. Meditation

 

I believe meditation is the foundational piece of mindfulness. If you want to live mindfully, the first step I recommend is to start a meditation practice and make it a habit. Once you make meditation a part of your daily routine, you’ll start to see how the remaining aspects of mindfulness start flowing together.

 

Of course, I don’t mean to say that meditation alone is sufficient enough for a mindful life. You need to work on all the other aspects of your life too. 

 

2. Change your perspective on food

 

The media and big corporations have influenced us so badly on what we choose to eat. So many of us don’t think much of the food we eat apart from how it looks and tastes. To bring mindfulness into our lives we need to start looking at food as fuel for the body just like meditation is food for the soul. What we put into our bodies has a direct and significant influence on how we feel and behave.

 

3. Cook your meals as much as possible

 

This point is directly related to the point above. It’s hard to tell all the ingredients that go into the food that you eat out and order. I don’t mean to say there aren’t any restaurants built on clean and healthy eating. But ordering or eating out for all meals can be expensive.

 

Grocery shopping and cooking your meals is the best way to become more mindful of what you eat. By cooking your meals, you see the full picture of what it takes to have food on the table, where your food came from, and the effort it takes to prepare it. This makes you appreciate food and become more mindful of what you eat.  

4. Observe your urges

 

When you start practicing mindful living, you will come to realize that you have to stop yourself from a lot of small unhealthy things that you were doing previously like unhealthy snacking between meals, having too much coffee, staying up late scrolling through social media or watching something, etc. And with this restriction on such activities, you’ll start also noticing the urge to do them. 

 

When you get the urge, it might be hard at first but you should hold back from acting on it and just observe the urge as the thought arises. As you get into the habit of doing this, you will develop willpower and things will get a lot easier.

5. Be comfortable being uncomfortable

 

Mindful living at first may be uncomfortable just as any other change in life is. When you commit to a life of mindfulness, you are taking a step back from mindless consumption, indulgence, and enjoyment of things.

 

Rather, you are doing things more deliberately and with involvement. During the earlier days, it’s very normal to feel a bit uncomfortable with the change in your life especially when you see all your friends do all the things you used to be a part of. Hang in there and know that this change is going to make you a better person, more mindful of your health, well-being, and the environment around you. 

6. Engage in creativity

 

When engaged in creative practices like painting, drawing, writing, playing an instrument, etc, it requires you to be fully present in the moment. Hence, engaging in creative practices as much as you can is a great way to practice mindfulness at the same time while improving your creativity. 

7. Cultivate discipline

 

Discipline is one of the most important traits that sets the most successful people in the world apart from the rest. If you want to live mindfully, you need discipline. And just like any other habit, discipline is also something that improves over time with practice. 

 

Especially when you’re new to mindful living, you need more discipline to stick to your new lifestyle and prevent yourself from engaging in the activities that you’re cutting down on or trying to stop.

8. Accept that failure is part of the journey

 

Mindful living is not always easy. There are times you will feel like you’re missing out and there’ll be setbacks when you give in to your urges and do things mindlessly. Accept that mindful living is a journey that takes time and daily commitment and accept that failures are part of that journey. It’s a lifestyle change that requires long-term commitment and dedication. Having such a mindset will allow you to stay strong when things feel hard.

 

Conclusion

 

Mindful Living is one of the best things you can start integrating into your life. By adopting a mindful lifestyle, you are making a positive change not in just your own life, but the lives of people close to you. Your new lifestyle is also going to make a positive impact on the environment by reducing your carbon footprint. So why not decide to start living more mindfully? 

12 Realistic Ways to Find Work Life Balance

 

In today’s world driven by work and careers, finding work life balance has become an increasing challenge for many people. Companies have glorified the ability to work long hours and be on call 24/7. 

 

Whether it is to make time for your family and loved ones, take care of your physical and mental health, self-care, household chores, etc, more and more people are feeling the pressure of their careers and struggling to find work life balance. 

 

If you are currently going through a difficult time finding the balance between work and personal life, know that you aren’t alone on this and that you are more than capable of figuring things out. You just need to review your situation and make some changes to your routines and lifestyle to start releasing some of that pressure off of you. 

 

What does it mean to have a Work Life balance?

 

Work life balance may be a little different from person to person. However, generally work life balance means having a life where you have a fair balance between time for work and for personal life. 

 

This means you have enough time to complete all work commitments as well as make the time for important personal matters such as time with family, time for exercise, time to eat healthy meals, time for rest and relaxation, etc. 

 

When you have a healthy work life balance, you can expect to enjoy the below aspects of your life and not feel burned out or stressed majority of the time. 

 

1. You get enough time for sleep
2. You are able to complete your work tasks without having to spend long hours in the office every day
3. You have made a clear distinction between work hours and personal time
4. You don’t have to work on weekends
5. After you go back home you have the option to not attend to work messages and emails
6. You have enough time for exercise
7. You have time to do grocery shopping, cook, and eat healthy meals
8. You have time for your partner, kids, family and friends
9. You have time for personal care and relaxation
10. You can take a vacation at least once a year

 

How to tell when you have a Work Life imbalance

 

Just like having work life balance is important, it’s also very important to know when your life is taking a negative turn and your work life balance is becoming compromised. Most of the time, going from a balanced work life situation to imbalance is a process and takes some time.

 

Hence, recognizing it before it’s too late is key to start making the changes in the right direction. Below are some things to look out for to identify imbalances in your work and personal life.

 

1. You are being bombarded with more than the usual amount of work at the office
2. You are having to work much longer hours to meet deadlines
3. You feel stressed more often than usual
4. You feel tired and exhausted more than usual
5. You don’t have much energy left after work for your hobbies and other interests
6. Your appetite is affected
7. You find it difficult to fall asleep
8. Your relationship with your partner, children, family, and friends is put on a sideline

 

Why is Work Life balance so important?

 

Your purpose in life is not just to work hard, earn money, pay the bills, and be done. Even though it may look a lot like that for the majority of us, there are many people out there who have found ways to make time for their passions, family, and other interests all while making an income.

 

Research has shown that people who work longer hours are at higher risk of chronic illnesses and other issues. Hence, having a healthy work life balance is so important to preserve your physical and emotional well-being, taking care of your family, and overall living a full and happy life with your loved ones.

 

If all those things aren’t what’s the most important then I don’t know what is. Without health, it’s safe to say that you will have a hard life full of limitations.  

 

How can you find Work Life balance?

 

Finding work life balance has a lot to do with restructuring and reorganizing your current work routine, as your work is not something you can avoid. Hence finding work life balance is about combining healthy changes to your work schedule, and finding the time for personal activities that nourish your mind and body. 

 

12 Realistic ways to find Work Life balance

 

1. Learn to say No

 

It is common in workplaces to glorify doing more. It is how productivity is measured in a lot of places and there is an expectation to do so. However, this is not equal to productivity and efficiency. Most people just seem to think so. So, the next time your colleague or superior asks you for a task, think about it. Are you supposed to be doing that? Is it going to deliver better results? If not, say no and explain why it’s not important. You just might not have to do it then.

 

2. Normalize going to work on time and getting out of the office on time

 

Another toxic workplace glory is being the last person to leave office. It’s nothing to be proud of. As a matter of fact, it only shows you are unable to complete your tasks on time. Start coming to work on time and leave when it’s time. Whatever is not done by the end of the day can wait until the next day. 

 

3. Start planning your daily tasks

 

A lot of us don’t have a daily planner. We come into work, and complete tasks as they come and go back. This way, we don’t prioritize what’s important and can sometimes spend hours on something that’s not getting any results. Have a solid daily plan of tasks arranged in order of importance and tackle the most important ones first. 

 

4. Plan the next day’s work the day before

 

Another great way to reduce work-related stress is to have a clear idea of what you have for tomorrow, latest by this evening. I like to keep it simple by taking note of what’s most important for the next day and tackling those first things in the morning.

5. Get better at Productivity

 

The better you become at productivity, the more ability you develop to complete more in less time and with less stress. So invest in yourself to learn about productivity and better utilize it at work.

 

6. Speak to your boss and encourage them to build a work environment that supports work life balance

 

Sometimes no matter how much you try, things are a little challenging if your workplace doesn’t support work life balance. A lot of workplaces have adapted that culture and this has come at the cost of employee well-being. If this is your situation, have a chat with your boss to explain yourself, and ask for his support to create a culture of work life balance.

 

7. Use break times to unplug

 

Whenever you have a break such as a coffee break or lunch break, make full use of it to disconnect from work. Don’t answer your calls and messages until the break time is over. Whatever it is, it can wait until you’re done with lunch. 

 

8. Have an exercise routine

 

To truly find the balance between work and life, you need to be in good shape physically as well. Make an effort to engage in some sort of exercise at least 5 days of the week. You can go for a run, a swim or to the gym, Do whatever you enjoy doing.

 

9. Make time regularly for your family and friends

 

This one is very straightforward. We all need the human touch and connection to feel loved, valued, and important. Always make sure you spend quality time with your family and friends. They are an important part of your life and you should not treat them any other way. 

 

10. Celebrate important things in life

 

We can all get so caught up with the busyness of our lives. Whenever you have an occasion that calls for a celebration either for yourself or the ones close to you, make the time to celebrate and appreciate the most important people in your life. 

 

11. Pick up a hobby or passion and indulge in it

 

It can be just so easy to continue your work, eat, and sleep routine. Don’t get stuck on that. Pick up a hobby or passion and spend time learning and enjoying it. It’s more important than it may seem. It can have such a positive impact on your well-being. 

 

12. Practice Mindfulness

 

And now the last one on this list, my most recommended of all. Mindfulness. Without it, I would not be able to cope with the responsibilities of my life for sure. By practicing mindfulness, you will increase your ability to deal with hardship, stress less, and do what’s important. If you don’t know how to get started, you may read below posts I have covered on mindfulness.

 

• 10 Simple Mindfulness Exercises to learn
• A Guide to Mindful Breathing
• What is Mindfulness Meditation?

 

Key Takeaway 

 

At the current pace things are going around in the corporate world, it may seem nearly impossible to find work life balance. But if you understand why it’s so important and by following the above steps, I am confident that you can start slowly making changes for the better and find work life balance.   

6 Research backed Methods to Calm Your Mind

 

If you can relate to most people who lead busy lives filled with responsibilities, you can probably understand how important it is to be able to calm your mind from time to time. When our lives get busy and hectic, our minds tend to go hyperactive leading to burnout, stress, and anxiety.

 

It is understandable that today, there are a lot more people suffering from anxiety, depression, and other mental disorders. With the kind of capitalist system we have created, our entire life purpose has been restructured around work and careers, which demand just a little too much from people. 

 

If you’re among the many suffering from the monkey mind and just don’t know how to make it stop, keep reading as this post is about why we tend to overthink too much and break down 6 research-backed methods to calm your mind.

 

Why do I overthink too much?

 

To understand why we overthink, we need to understand the root cause of overthinking. Most of the time, the root cause of overthinking is the fear of the unknown. You can call it anxiety, uncertainty or just simply fear. 

 

Overthinking can also be caused by past trauma in one’s life. People who have gone through traumatic events can develop a tendency to overthink and may find themselves being hyper-vigilant more often than not. 

 

Insecurity and low self-esteem are also other causes of overthinking. Every person has their insecurities and that’s okay. However, if you find yourself overthinking too much about what others may think of what you wear, how you look, and what you say, this may be a sign that you suffer from insecurity and low self-esteem.

 

By combining the understanding of where your overthinking comes from and taking effective action, I believe that most people are capable of calming their minds and having a more joyful experience of life. Below are 6 effective methods to calm your mind.

6 Research-backed Methods to Calm Your Mind

 

1. Breathing Exercises

 

Today, there is a lot of study and research behind breathing exercises. There are many different breathing exercises you can try to calm your mind. Breathing exercises can generate a relaxation response and make you feel more calm, centered, and grounded. 

 

Shallow breathing is a very typical stress response and by deliberately taking in deep controlled breaths, one can relax their nervous system enabling them to calm down. It can also lower the heart rate and blood pressure, reduce the levels of stress hormones, and balance the levels of oxygen in your blood. 

 

Many of today’s breathing techniques are inspired by ancient sciences such as Yoga and Taoism from China. In both, there is a heavy importance on the vital life force that flows through your body. In Yoga, it is called prana and in Taoism it is qi. 

 

2. Meditation

 

Meditation is an ancient science that has been practiced for ages. Today, science is finally catching up with research and other experiments to study the effect of meditation on the human mind. The results have been remarkable.

 

When you are under stress, it can increase the levels of cortisol, which is a stress hormone. This can cause added stress and anxiety, disrupt your sleep cycle, and make you depressed. Research has shown that mindfulness meditation can help to reduce these symptoms and calm down your nervous system back to normal levels.

 

If you are new to meditation and don’t know how to get started, below are some helpful articles that we have covered on the blog before.

 

• Meditation for Beginners
• What is Mindfulness Meditation?
• How to make Meditation a Habit 

 

3. Journaling

 

If we just thought about journaling from a practical perspective, we could still see that it can help you organize your thoughts, clear your mind, and refocus your attention on the important things.

 

But there’s more. Journaling has become a practice that is becoming recommended more and more by therapists, life coaches, and other professionals in the wellness industry. Today, there is enough research done on Journaling to confirm that it can help you calm your mind and be more present in the moment.

 

As per a study conducted by the Michigan State University, a group of college students who journaled for half an hour about their deepest thoughts and feelings before attempting a computer-based flanker task, was able to complete the task more efficiently than the group who journaled about daily activities.

4. Focus on one thing at a time

 

Multi-tasking is considered a valuable skill in the corporate world. People add multi-tasking to their Resumes and companies list it among the required skills for hiring positions. I’m not saying that the ability to multi-task is by any means not helpful. When needed, it can help you meet deadlines and handle high-pressure situations.

 

However, multi-tasking comes at a cost. If you get used to multi-tasking, it can lead to burnout and stress. By managing your work tasks smarter, always try to focus on one task at a time. It will help you utilize less mental space and energy and keep you focused for longer hours, ultimately leading to productivity.

 

Research suggests that when we are multi-tasking, we quickly switch between things causing our brain to tire out and become more inefficient. It may take some time to get the hang of single-tasking, but when you know how to you’ll be thankful.

 

5. Get Creative

 

Creativity is another powerful skill that you can develop to use as a tool to better express yourself. Creative work of any form such as drawing and painting, playing an instrument, writing etc, can help you express your thoughts and emotions, and let them out in a more healthy way.

 

By turning your thoughts into pieces of art, you can better understand yourself and how your mind works. People claim that creative works such as knitting and making crafts have a therapeutic effect and help them relax more. Today, there is enough research that shows the mental benefits of creativity and how it can calm your mind.

 

6. Go to Nature 

 

If you’re like most people, chances are you spend quite a lot of time in front of a computer, smartphones, and the TV. Excessive usage of these screens and over-exposure to information can cause stress and anxiety. 

 

It’s always a great idea to indulge yourself in nature now and then. It doesn’t always have to be places like forests or mountains (although you should go wherever you can). You can go to a nearby park or beach if you live near the ocean. 

 

Studies have shown that taking the time to unplug in nature and be present in the moment, can reduce the levels of stress hormones and help you unwind and calm your mind.

 

If you’re currently struggling with your mental and emotional health, please take comfort in knowing that by taking the right steps along with a positive mindset, you can turn things around and come out of it a stronger person. 

12 Inspiring Ways to Cultivate a Positive Mindset

 

“Don’t ever underestimate the power of a positive mindset.” – Unknown –

 

Our lives are complex and consist of so many different aspects that we need to take care of on a daily basis. From family, finances, health, and planning for the future, things can feel heavy and difficult from time to time.

 

Through all this, we can easily get caught up with a range of negative emotions and thoughts of uncertainty that can cause pain, suffering, and sometimes even illness. That is why it’s so important to learn how to cultivate a positive mindset. 

 

What is a Positive Mindset?

 

A positive mindset can be defined as a mindset or mental quality that allows a person to have a more positive outlook on all aspects of life despite the circumstances. Now don’t get me wrong, I am not saying that a person with a positive mindset will never have negative thoughts or be naive to what’s happening and remain positive all the time.

 

It just means that a person with a positive mindset thinks critically about different situations and sees them in a different light that allows them to see opportunities to turn things around for the better and be more accepting of the situation.

 

Let’s look at some of the reasons why having a positive mindset is so important.

Why is having a Positive Mindset so important?

 

1. Reduce Stress

 

When you’re always thinking negatively and assuming the worst case scenario in your head, it puts a lot of pressure on your mind to wither all the negative thoughts leading to increased stress and worrying. A positive mindset will significantly reduce unnecessary stress and keep you in a calm and composed state of mind.

 

2. Lower the chance of mental and physical illness

 

If you find yourself stuck in a cycle of negativity, it can lead to a lot of stress ultimately making you sick. Research suggests that long terms of stress can lead to illnesses both mental and physical. Hence it has become even more important to cultivate a positive mindset.

 

3. Improve focus and productivity

 

Who couldn’t use some improved focus and productivity right? A positive mindset can have a direct influence on your levels of focus and productivity. A negative mindset makes you stuck in your thoughts and holds you back from achieving your goals.

 

4. Boosts creativity

 

A positive mindset allows you to work from a place of joy and happiness. This can allow you to come up with better and more creative ideas. If you want to boost creativity, read my earlier post on 12 Genius ways to cultivate a creative mind.

 

5. Improve consistency

 

When you’re in a positive mindset more often than not, you can become more consistent in all the good things in life such as more quality work, more quality time with friends and family, and consistent work on health and fitness goals, etc.

Recognizing Negative Thinking

 

If you are currently struggling with negativity and don’t know how to turn it around, please take comfort in knowing that you have what it takes to turn things around. The first step in going from negative thinking to a positive mindset is recognizing your current thought process and identifying negative thinking. Below are some common examples to look out for.

• Tendency to focus on what could go wrong

• Resisting the unfamiliar without checking the facts

• Thinking you’re always the problem

• Blaming others

• Exaggerating situations

• Thinking you are always right

 

How to Cultivate a Positive Mindset

 

Now that you have a better understanding of the importance of a positive mindset and know how to recognize negative thinking patterns, let’s learn some inspiring ways to cultivate a positive mindset.

 

1. Identify the things that trigger negative thinking

 

Without awareness of the issue, there’s no way of changing it. The first thing you should do is make a list of things that you think negatively about in your day to day life. Take a month if you have to, to observe your thought patterns and find out these triggers. It could be about your finances, relationships, physical appearance, etc. 

 

2. Practice mindfulness

 

Another key practice to incorporate into your mindset practice is mindfulness. If you’re unaware of how things really are, your mind will deceive you into believing all sorts of nonsense. If you don’t know how to get started with mindfulness, you can learn how to in this post.

 

3. Listen to understand rather than to talk

 

A lot of the time, negativity and stress is a result of other people’s opinion about you or things associated with you. We all have to have these uncomfortable conversations with people from time to time. Change how you interact in these conversations, and listen to people to understand their point of view rather than to prove a point. Who knows, maybe the conversation could end up being a very productive one with real solutions and without hurting anyone’s feelings. 

 

4. Challenge your opinions and beliefs

 

We all have our own ways of doing things, our own beliefs of what’s right or wrong, etc. And all too often, you may find yourself or your beliefs challenged by others. Instead of immediately going on a defensive mode, take the time to think about the subject and challenge your view on it. Maybe there are other ways?

 

5. Trust the process

 

Moving from negativity to a positive mindset is a journey. You will have days when you feel extremely positive and other days when your feelings are on the other side of the spectrum. Learn to trust the process and know that with a long term commitment, you are more than capable of turning things around. 

 

6. Learn to see the good in people

 

I have a rule that I follow (you don’t have to). I give everyone I meet the benefit of the doubt. I choose to see them as good people until or unless they give me a reason not to. Instead of thinking people are against you, learn to see them just as you are, trying to make the best of their time here. 

7. Be kind to yourself

 

No one will and should love you more than yourself. No matter how things are right now, make a conscious decision to be kind to yourself. Maybe you haven’t been too proud of yourself lately. You can have constructive self-criticism to make sure you learn from your mistakes. When you’re done criticizing, always choose to show kindness and love to yourself. 

 

8. Practice Gratitude

 

One of the most powerful ways to cultivate a positive mindset is to be aware and grateful for the blessings you have in life. I like to incorporate this into my daily life by counting my blessings daily and thanking the universe for blessing me with them. It can be as simple as having a loving family, a home, a source of income, the freedom to learn and grow, etc. We really don’t know all our blessings until it’s taken away from us.

 

9. Practice conscious optimism

 

It’s easy to think positively when everything is going right. But when things don’t seem to be going our way, it’s easy to start thinking negatively. Whenever this happens, remind yourself to remain positive and try to find if there are any potential bright sides to it. In most cases, there are. 

 

10. Learn to see challenges as opportunities

 

Start viewing challenges from different perspectives and try looking at them from another (more optimistic) perspective. Maybe it’s an opportunity posed in the form of a challenge? A lot of the time, the most important things in our life come under the most difficult circumstances. Does it mean it’s bad? Of Course not, it only means that the reward is probably even bigger. 

 

11. Create a positive home

 

You spend a fair amount of your life at home, wherever you may call it. If we don’t take the time to make our home a positive place with people and things that radiate positivity, then we can’t really expect our minds to follow the same path. Make an effort to create a home that makes you feel safe, supported, and positive.

 

12. Surround yourself with Positivity

 

We are social creatures that cannot survive without each other. As much as I would like to think that all people are good people, it’s not the truth. There are some amazing human beings filled with love in this world, but there is also evil. You acquire a lot of qualities from the people you spend most of your time with. So be mindful of who you spend your time with and surround yourself with like minded individuals who are focused on learning, growth, and support each other.

 

What should you take away from all of this?

 

Cultivating a positive mindset is so important to live a happy, healthy, and successful life. Now that you know the importance, how to identify negative thoughts, and what to do to grow a positive mindset, I hope I have inspired you to take the most important step of all. Action!

12 Genius Ways to Cultivate a Creative Mind

 

How do you define a creative mind? Is it a person with unreal artistic talent capable of creating beautiful and unique artwork? Or your favorite musician that can sing and play awe-inspiring music? Well, both of these kinds of people are without a doubt creative. 

 

However, creativity does not stop there. It’s not just about how well you can come up with unique and creative artwork or music. Creativity is the ability to visualize, conceptualize and bring to life different and brilliant ideas that aren’t very straight forward. 

 

We hear about so many amazing artists, musicians, actors and other influential people in the creative industry. And therefore, for a lot of people, creativity seems like only something a certain group of gifted people have. 

 

Creative mind – Is it a gift of nature or a learnable skill?

 

A creative mind, I genuinely believe, is a combination of both a natural gift as well as a learnable skill. Artists become great artists, not by just being born with it, but also by cultivating creativity through life long commitment to creating different kinds of art. 

 

I am not denying the fact that the natural gift in them helps them to stay more consistent and inspired. It definitely helps them make a decision earlier in their life that creative arts is the career path they want to take. Not every person is meant to be a creative artist, and this does not mean that everyone else should have nothing to do with it. 

 

If you want to cultivate a creative mind, there are many things you can do that can help you achieve better results across different aspects of your life. 

 

For easier understanding and application to real life, I have broken down cultivating a creative mind into 3 parts.

1. Develop the right mindset

 

One of the most important steps of cultivating a creative mind is developing the right mindset. If you’re mentally unprepared, almost anything will feel like a difficult task and you will easily lose focus and motivation to put in effort. To develop the right mindset, below are some practical things you can do.

 

Practice mindfulness:

 

To generate creative ideas and be able to execute them into action, you need to be mindful and have a great sense of awareness of the present moment and task in hand. If you are distracted and dwelling about something, it’s very unlikely to be able to come up with creative ways to do things. If you don’t know how to start practicing mindfulness, worry not as below are some great articles to help you learn more about mindfulness and how to practice it.

 

• 10 Simple Mindfulness Exercises to learn
• What is Mindfulness Meditation?
• A Guide to Mindful Breathing

 

Relaxation

 

Another step to follow is taking breaks between focused blocks of work and doing something to relax your mind and body. If you have a balcony or a veranda, you can enjoy a cup of tea and give your mind a mental break. This will allow your mind to reset and look at things again from a fresher perspective.

 

There are a number of other amazing relaxation techniques you can try that can help you in your journey of developing creativity. 

 

Ditch perfection & focus on the progress

 

Perfection is the enemy of creativity. If you are too concerned with creating work that is perfect, you will never have the courage to do things differently. And without doing things differently, there is no creativity. 

 

Always remember that cultivating creativity is a journey that takes time, failure and criticism. So keep an open mind and be prepared for a long ride. And don’t forget to enjoy it to the fullest.

 

Accept that it’s a lifelong commitment

 

Creativity is a lifelong commitment and journey. If you ask any creative person, they can tell you how many different projects they have worked on throughout their careers. Before you get started on your road to becoming a more creative person, understand that cultivating a creative mind can take a long time and you have to get into it with a long term mindset.

2. Seek Inspiration

 

If you look into the lives of creative people, you will see that they are always looking for inspiration. Most original ideas are inspired by something else. It could be mother nature, an existing philosophy or even our history.

 

To cultivate creativity, you need to seek inspiration through different methods and do it consistently. Lots of amazing ideas are a result of combining multiple inspirations. Below are some good activities to seek inspiration to fuel your creativity. 

 

Brainstorming & Critical thinking

 

Great creative minds do a lot of brainstorming, both alone and as a team. They employ methods such as critical thinking to look at ideas from multiple angles allowing them to create a more multi dimensional output.

 

Explore Nature

 

Nature is the ultimate creation. Its vastness and diversity has created so many different types of landscapes, patterns and elements which can all be used as powerful inspirations. Today, we can see so many different products and ideas designed based on the elements of nature.

 

By spending as much time as possible in nature, you can get lots of inspiration for great ideas and boost your creativity.

 

Make reading and learning a habit

 

Great minds have lived and left their mark on our planet. Majority of them are in the form of knowledge or books. The world’s libraries and bookstores are filled with an immense amount of wisdom. And today, there’s so much amazing information on the internet.

 

If you make a habit of reading and learning, you become a rich source of information that can help you translate it into new and creative ideas. Below are some great resources to find amazing books you can start reading now.

 

• 12 Best Books to read for Success
• 10 Best Habit books of all time
• Reading habits of successful people

 

Travel whenever you can

 

Every culture has its own way of life. The way we build houses, cook and eat, work, build family and relationships is different amongst different cultures. By becoming an avid traveler with an open mind, you open yourself to experience unique ways of doing things in different aspects of life. 

 

Such experiences make you more open minded and can help you draw inspiration from different cultures that you’ve experienced.

3. Take Action

 

Starting off with the right mindset and inspiration is great to boost creativity. However, nothing can be achieved without the most important step of all, ACTION. This is where 99% of people get stuck in life no matter what they are trying to achieve. They simply don’t take the necessary actions for the required amount of time.

 

Below are some important actions you need to take if you want to make progress in your journey of cultivating a creative mind and creating inspirational work.

 

Design your own creative workspace

 

Every person needs their own workspace no matter what kind of work you do. And just having a space to work is not the same as creating your own workspace. If you want to achieve greatness, you need to create a personal workspace that is comfortable and inspires you to spend time there. 

 

It can be a studio, a work station with a chair and table or a full fledged office environment. Your creative workspace has to inspire you, be free of distraction and give you enough space and the right tools to create.

 

Have a daily creativity practice

 

This step is very important, especially for beginners. You cannot expect to develop creativity without action. So what can you do? It depends on what kind of creative you want to become. Any work that involves creating something can help you boost creativity.

 

So depending on what you want to become, you can write, draw, paint, play an instrument, create digital art, practice kicking a ball in a specific way etc. The options are endless really. So pick any one or a few and commit yourself to daily practice.

 

Network and connect with creative people

 

Make an effort to follow and network with the best creative people in your community and also online. There’s much to be gained by having the right connections and building the right relationships. Not only will you be able to gain a great amount of knowledge but you may also just get a life-changing opportunity through them. 

 

Keep experimenting

 

On your journey of cultivating a creative mind, always be open to new and unique ideas and try to experiment with them. Even though it may seem as abnormal or a misfit, you never know what might just turn into one of the most creative work that you have ever done. So, approach things with curiosity and try lots of different ideas.

 

Some final thoughts

 

Creativity can immensely help you in your personal and professional life. It can help you find solutions to many problems in life as well as help you improve the quality of your work ultimately leading to success. 

 

Hence, committing to cultivating a creative mind is a great investment for your future self. Let’s get started! 

A Guide to Mindful Breathing

 

Breathing is our natural state of being. Breathing in and out happens involuntarily and effortlessly. But did you know that mindful breathing is a more conscious and powerful type of breathing that can give amazing health benefits?

 

On average human beings take up to 20,000 breaths per day. That’s a lot of breaths and we aren’t even aware of it most of the time. When you’re unaware and going through your daily activities, your body goes through a shallow breathing process, which is normal.

 

Obviously, you can’t and do not need to always be aware of your breathing. Rather, this article is about how you can start practicing mindful breathing to start understanding the process of breathing more and gain multiple health benefits such as reduced anxiety, ability to deal with stress better, improved awareness, and an overall improvement in the quality of your life.

 

These benefits may sound subtle but once you start experiencing the benefits, you’ll start to understand how much of a change you see in your life and how significant this change is.

What is Mindful Breathing?

 

Mindful breathing is a breathing technique that involves focused deep breathing while keeping complete awareness of the in and out motion of air through your nose. 

 

It is a multi-dimensional breathing technique that involves maintaining high levels of awareness of both the breath and the physical sensations that you notice in different parts of your body.

 

If you are able to keep taking deep long breaths with a certain level of awareness and practice it for long enough, you will be able to achieve different desired mental states such as inner peace, deep relaxation, meditation, and mindfulness. 

 

It is a powerful breathing technique that is a core practice of mindfulness training and offers multiple health benefits to practitioners. 

 

How to practice Mindful Breathing?

 

To start your practice, all you need is a quiet space where you will not be interrupted and comfortable seating. You can choose to sit on a chair, or you can sit down cross legged like you would for a meditation practice. 

 

What’s important is that you keep your back and neck straight and be comfortable so that your body does not become an inconvenience to your practice. 

 

When you have seated down and become comfortable, keep your palms above your knees or a little bit over the thigh area with either palm open facing upwards, or facing downwards. Close your eyes and start taking long deep breaths. 

 

Mindful breathing is all about continuous breathing while maintaining a certain level of awareness of it. You may find it extremely difficult in the beginning and find yourself distracted thinking about the past or future very often. Take comfort in knowing that this is very normal, sometimes even to very experienced mindful breathing practitioners. 

 

Once you’ve established the seating position and start taking deep long breaths, below are some techniques you can focus on to make sure you’re making progress and starting to reap those good benefits.

 

1. Keep a count on your breath: 

 

To minimize the amount of times you get distracted, it’s a great practice to keep a mental count of your breath. A good amount is 10 breaths. Once you reach 10, you can start again from 1. And a lot of the time, you’ll find yourself getting distracted even before you reach the 10 count. When this happens, don’t worry. Just start again from 1 and keep going.

 

2. Observe the physical sensations:

 

When you’re practicing mindful breathing, you will start to notice that there are so many different sensations occurring in different parts of your body. You may notice little discomfort on your legs, sometimes on your neck or back or any part of your body really. When this happens, acknowledge it, and try to dive deeper into that feeling. Is it uncomfortable, strange or just weird? It doesn’t matter, as long as you aren’t in pain, try to remain calm with it and focus on your breath at the same time. 

 

 

Why you should practice Mindful Breathing

 

Mindful breathing is a powerful breathing technique taught by some of the best mindfulness and meditation teachers in the world. By practicing mindful breathing, a practitioner can gain numerous benefits including mental, physical and spiritual.

 

Below are some great reasons you should start a mindful breathing practice today.

1. Reduces Stress and Anxiety

 

Research has proven that regular practice of mindful breathing can help practitioners reduce stress and anxiety. By taking in slow and deep breaths, you can activate a response that can help reduce stress hormones allowing you to calm your nerves and feel safe, centered and balanced. 

2. Promotes Relaxation and Inner peace

 

Another immediate benefit you can gain from practicing mindful breathing is being able to relax and let go of unnecessary worrying. When we move through our busy lives, so many stressors can tick off at any given time. 

 

By regular mindful breathing, you learn to relax more and see things clearly allowing you to read situations better resulting in a more appropriate response.

3. Improves Focus and Productivity

 

Mindful breathing has also been linked to improved focus and productivity. By practicing mindful breathing, you develop mindfulness of the present moment. This minimizes the time spent dwelling in the past or anxieties of the future, allowing you to be present with what’s in front of you and give your full focus and attention to it. 

 

Improved focus and attention means you get more high-quality work done. 

4. Increases Awareness

 

It’s not difficult to understand why mindful breathing leads to increased awareness of the present moment. Through regular practice of mindful breathing, you train your mind to remain in the present moment. Whenever you see yourself getting distracted, mindful breathing guides you to bring your focus back to the present moment. 

 

This repetitive pattern trains your mind over time to be more aware of the present moment and things happening around you resulting in a more vibrant and fulfilling life experience.

5. Improve Sleep

 

Another amazing benefit of mindful breathing that we should all be enjoying is good quality deep sleep. In today’s profit-driven world, it’s too easy to feel stressed, overwhelmed, and burned out that it starts affecting one’s sleep. 

 

Poor sleep can lead to so many different issues that make you weak, and sick and have a negative impact on the quality of your life. By practicing regular mindful breathing, you can regulate your sleep allowing you to fall asleep more easily and wake up feeling well rested and ready to achieve amazing results in your work and personal life.

 

So there it is, all the amazing reasons why you should start practicing mindful breathing today and start seeing amazing results in your life. If you are a regular practitioner of mindful breathing, or would like to get started, I would love to hear your experiences in the comments below and connect on a more personal level. 

10 Simple Mindfulness Exercises to Learn

 

We are living in a fast-paced world driven by money, careers, businesses, and now, social media. Trying to find balance amongst all these things while handling the responsibilities of family life can become stressful and challenging. Learning and practicing mindful exercises is key to finding balance and clarity in chaos.

 

Practicing mindfulness through simple and effective exercises not only helps you find balance in life, but also can teach you to develop a strong mindset and find inner peace. 

 

What does Science say about Mindfulness Exercises?

 

Today, Scientific Research is proving the effectiveness of mindfulness exercises. Specifically, two practices which are Mindfulness-based Stress Reduction (MBSR) and Mindfulness-based Cognitive Therapy (MBCT).

 

Mindfulness-based Stress Reduction (MBSR) involves weekly group classes and mindfulness exercises at home over an 8 week period.

 

Mindfulness-based Cognitive Therapy (MBCT) involves a therapeutic intervention combined with MBSR and Cognitive Behavioral Therapy (CBT) to treat people with Depression.

 

Now I know not everyone can afford to be part of such programs. However, unless you have some serious issues with anxiety or depression that require the assistance of a medical professional, you can start mindfulness exercises at home. When you learn the correct way to practice and do it consistently, there is a high chance that you start seeing a positive difference in your life.

 

Now that you know how mindfulness can help you, below are 10 simple mindfulness exercises you can learn easily.

10 Simple Mindfulness Exercises You Can Learn Easily

 

Mindfulness Meditation:

 

Mindfulness meditation is a practice of combining mindfulness and meditation. It is also intertwined while having some differences. To practice mindfulness meditation you can sit down comfortably with your back and neck straight, chin tucked in a little, and close your eyes. 

 

Start with slow and deep breaths and focus your awareness to your breath while also being aware of the physical sensations in your body. It is normal to get distracted often when you’re starting. When you notice you have gotten distracted, just start over and continue. Initially you can start for a few minutes every time and work your way up as you start getting more comfortable.  

 

Body scan:

 

Another great and simple exercise you can try to practice mindfulness is a body scan. To do a mindful body scan, sit in a comfortable position, with your legs crossed on a mat or in a chair with your back straight. Then close your eyes and take a few long deep breaths, 10 would be a good count. 

 

Then slowly with your next inhale start focusing on your toes moving to the sole of your foot and slowly moving up towards your legs, then your thighs, moving up to the base of your spine and slowly working your way up until you reach the top of your head. Take as much time as you feel is right. The most important thing is to stay present with your feelings while focusing on all the different parts of your body. 

 

Going for a mindful walk: 

 

If you live in a place surrounded by nature, going for a mindful walk could be an easy and enjoyable way of inviting mindfulness into your life. Even if you live in a city, most cities still have parks and other natural places within them that you can go to.

 

Take the time to be mindful of your steps, the ground you’re walking on, the people you see, notice the trees, the light and how the air feels like on your face. 

 

Mindful breathing: 

 

On average, we take around 20,000 breaths per day. Mindful breathing is a deep breathing exercise that focuses on attention to your breath as it comes in and out of your body.

 

To practice mindful breathing, simply close your eyes and start taking in deep and slow breaths and keep your focus on the in and out of air through your nose and/or mouth. Notice how the passage of air feels like going in and out and keep repeating until you feel a sense of calm and relaxation.

 

Mindful breathing has proven to help become more mindful in your everyday life.

Focused observation:

 

Focused observation is another simple exercise you can try anywhere to bring your attention back to the present moment. To practice focused observation, select any random object wherever you are. It could be a leaf, a fruit, an insect etc. Ideally something with life or a story behind it like an amazing piece of architecture. 

 

Observe the details on it. Any bruises, patterns, shades of colors, different shapes on the edges etc. By doing this you practice focusing on the present moment and what’s happening in the now as opposed to thinking about the past or future. 

 

Focused listening:

 

Like focused observation, focused listening is another simple yet effective practice to bring your attention to the present moment and become more mindful.

 

This works best with momentary sounds such as background noise, birds chirping, insects buzzing, sound of the waves crashing by the beach etc. Just pick one momentary sound you’re hearing right now and focus on listening to just that. It will remind you of where you are at this very moment. 

 

Mindful gardening:

 

If you’re lucky enough to have a front or back yard in your house, then gardening is a fun and amazing way to invite mindfulness into your life.

 

By starting a small home farm of whichever plant you want to grow, you take the time regularly to nurture another living organism. This requires being mindful of what your plants need to grow and taking care of them so that they produce nutritious fruits and veggies. 

 

Doing the dishes:

 

This is one of my favorite ways of practicing mindfulness. Now don’t get me wrong, I am not saying that I love to wash a pile of dirty old dishes. But the whole point is not to get there. 

 

By washing dishes twice a day or so, you avoid having to wash a huge pile of dishes at once and learn to enjoy washing and keeping your dishes and kitchenware clean. When doing the dishes, just do the dishes and nothing else. Keep this mantra in your heart and focus on doing your dishes mindfully.

Cleaning: 

 

Cleaning your home, workspace, and belongings is a great way to practice mindfulness. If you love your belongings, you will take care of them. Cleaning allows you to focus on whatever you’re cleaning and stay in the present moment.

 

Activities like sweeping can be a very effective way to practice deliberate action and remain mindful of the present while doing it. 

 

Folding clothes: 

 

Now any action can be done mindlessly without any consideration. However, an action as simple as folding clothes can be done mindfully. Focus on folding your clothes in a neat and specific way so that it stays in your wardrobe nicely for longer. 

 

By reminding yourself to do the most mundane tasks like this slowly and mindfully, you cultivate mindfulness in your everyday life.

 

What should be your key takeaway?

 

The truth is mindfulness is a very simple thing, but it takes a lot of deliberate effort and patience. There are so many ways you can become more mindful. What’s important is that you actually want to become more mindful and present in your life so that you get to experience it fully. 

 

By having an attitude like this, you can remind yourself every day to do things mindfully. By doing small things like this regularly over an extended period of time, you’ll start noticing that you have become more mindful. 

What is Mindfulness Meditation?

 

Mindfulness Meditation is the practice of combining Mindfulness and Meditation. This means being aware of your thoughts and physical sensations in your body without acting on or judging them while practicing meditation.

 

Both Mindfulness and Meditation are about being present in the moment, observing your thoughts without judgment, and being aware of your bodily sensations.

 

There are different techniques and types of Mindfulness Meditation. However, essentially the focus is on two things. Deep breathing and awareness of your thoughts and physical sensations in your body. 

 

What is Mindfulness?

 

Mindfulness is the practice of being aware of the present moment. This includes you being fully present in whatever task you’re doing at any given time. When you’re mindful, you’re not occupied with your thoughts about the past or the future. 

 

You can pretty much do anything mindfully. All our daily tasks and habits such as brushing our teeth, taking a shower, doing the dishes, etc can be done while being mindful of what we are doing. 

 

By practicing mindfulness, you can fully indulge and appreciate life just as it is. 

 

What is Meditation?

 

Meditation is the practice of observing your thoughts without judgment or action. It is just being aware of your thoughts, letting them come and go like passing clouds. 

 

There are many different types of meditation. But I always recommend beginners to start with the simplest form of meditation which is mindfulness meditation. 

 

You don’t need to be in any specific place or way. Just find a quiet space and sit down in a comfortable position. It can be a cushion on the floor or it can be a chair. The important thing is that you’re comfortable and have nothing to distract you. 

 

Now that we have defined both Mindfulness and Meditation individually, let’s look at how these two practices come together.

What is Mindfulness Meditation?

 

Mindfulness Meditation is a very simple practice. It’s the practice of focused breathing while observing your thoughts, emotions, bodily sensations, and feelings. Being simple is not to be mistaken with easy here. 

 

If you have tried meditation, you would know that it’s far from easy. Just remaining still in your mind and body is not that easy. It’s common to get carried away with thoughts of your past and future. 

 

If this happens, don’t worry at all. Just bring your focus back to your breath and the sensations in your body. This is the core principle of Mindfulness Meditation, the practice of bringing your awareness into the present moment. 

 

Mindfulness Meditation is also about acceptance of the present moment just as it is. When you’re observing your thoughts and also noticing the sensations in your body, oftentimes stiffness and discomfort from staying still can arise, just try to be present with those thoughts and feelings and accept that this is your reality at that moment. 

 

Through regular Mindfulness Meditation practice, you train your mind to be more mindful in your everyday life and be more accepting of situations and outcomes that you didn’t expect to happen. 

 

How can you practice Mindfulness Meditation?

 

To practice Mindfulness Meditation, you don’t need a lot. Just a quiet space and a comfortable seating space are all you need. Some people prefer to sit in a chair and that’s totally fine too. 

Below are some tips on how to practice Mindfulness Meditation.

 

1. Sit down with your back and neck straight

 

How you sit down is important as that will help you practice for longer. If you’re sitting on the ground, I would highly suggest a meditation cushion to support your back and elevate it a little bit. You could also find a comfortable chair if that suits you better.

 

2. Set a timer

 

This is optional. You don’t need to set a timer. However, I have found it useful to use a timer to gradually increase the time of my meditations as I get more comfortable with it. This will also help you to push a little bit more when you feel uncomfortable as your mind knows that you were supposed to meditate for a set amount of time.

 

3. Set an intention to start your practice

 

Before starting your Mindfulness Meditation practice, take a mental note or say to yourself that you intend to sit down for today’s practice to become more mindful and accepting of life in all forms. 

 

4. Start with focused deep breathing

 

When you’re ready, close your eyes and start with some deep breaths. I usually keep a mental count of deep breathing of ten and start back from one when I have completed ten or notice that I have gotten distracted with my thoughts. 

 

5. Scan your body 

 

When some time has passed into your meditation, you will start noticing your body. You may have some discomfort in your legs, back, or neck. Take note of these feelings and sensations and do a scan starting from the tips of your toes to all the way to the top of your head. Move slowly and treat it like a scan of your body and be fully present with it. 

 

6. Notice when your mind starts wandering away from your breath

 

This is an inevitable part of mindfulness meditation. No matter how long you practice, chances are you will get distracted by your thoughts. When this happens, notice it for what it is and fully accept that it happened.  

 

7. Bring your focus back to your breath

 

Sometimes, by the time you have realized that your mind has wandered away from the focus on the breath, some time may have passed away. This is very normal and almost all meditation practitioners can vouch for this. When you notice it, just bring your focus back to your breath and carry on. 

 

8. When you find it difficult, be more accepting of it

 

Unless you have a very flexible body, it can be a challenge to remain seated for long periods of time. And when you’re meditating you’re staying idle. Hence, time may feel even longer in your experience when compared to being occupied with something you enjoy. When you start feeling some discomfort in your body, notice it and accept the discomfort as well. Remind yourself that it’s temporary and will be over soon. 

 

9. When you’re done with the practice, gently open your eyes

 

When you’re done, gently open your eyes, and slowly start bringing your focus back to your surroundings. Notice the floor you’re sitting on, notice the sounds, notice your body and how you feel after the meditation. 

 

10. Express gratitude for being able to practice

 

Take the time to express gratitude for being in good health and being able to practice meditation and being mindful. Be thankful for all your blessings in life and carry the same energy throughout the day as much as possible. 

 

The key takeaway from Mindfulness Meditation

 

Starting a mindfulness meditation may seem like a complicated thing and may present some sort of uneasiness. Remind yourself that you have all the time to figure things out and will get more comfortable with it as you start practicing regularly. 

 

Just practicing for a little while whenever possible can give you multiple benefits in your overall quality of life.  

15 Ways to Simplify Life

 

In the modern world that we live in today, life has become so complex with careers, family, finances, health, etc. While juggling between finding the balance between all these aspects of life, you can easily experience burnout and other challenging situations. Therefore, learning how to simplify life has become very important.

 

Why life tends to get complicated

 

Today, the majority of us as adults have so many responsibilities. Our lives have become more complicated with work, family, bills to pay and a never ending to do list. It can become very difficult to keep everything in order when you are being dragged in different directions.

 

Hence it has never been more important to find ways to simplify life and reduce the burden on yourself. Don’t get me wrong, this is not an easy thing to do but it doesn’t mean we should stop trying. In this post, I share 15 tested ways to simplify life and live a more balanced and fulfilling life.  

 

15 Ways to simplify life

 

1. Have a morning routine

 

Mornings are so important. It sets the tone for the rest of the day and prepares the mind and body to face what is out there. Therefore it’s very important to have a personalized morning routine that is achievable and works for you. Some of us may have a few hours long morning routines while others may only have a short period of time. If you don’t know how to get started, read this post on how to create a powerful morning routine.

 

2. Set monthly goals

 

A lot of us set life goals and yearly goals. But how many of us actually take the time to break it down to monthly goals? I bet only a few of us. If you want to achieve your life and yearly goals, you need to be able to break it down and simplify it. Every month, create a short list of monthly goals that will take you closer to your life and yearly goals. This will surely help you simplify this aspect of life.

 

3. Carry a water bottle

 

When we are busy and under stress, it can be easy to forget to keep hydrated. And sometimes, water may not be easily available around you so you may delay it. By carrying your own water bottle you are solving this problem while also contributing to saving our environment. Water bottles come mostly in plastic and the volume of plastic waste is a major cause of environmental pollution.

 

4. Simplify your wardrobe

 

We have all been there. Unless you’re a super organized minimalist, chances are you also have a reasonable amount of excess clothes and other unwanted items in your wardrobe. This can take up valuable time to find the things you need and cause unnecessary stress rearranging your wardrobe every time you need to find something you haven’t used in a while. So take the time to go through each and every item in your wardrobe. I generally follow a simple rule which is if I haven’t used it in the past year, I probably don’t need it and get rid of it. 

5. Declutter your home 

 

Our home has a direct influence on how we feel. If we are surrounded by a well organized and neat home, our minds can reflect the same most of the time. We all know how quickly our homes can get untidy and filled with clutter from all the different things that we do. Grocery and dinner bills, bags, bottles and dust can gather pretty quickly. So at least once a week, make the time to get rid of the clutter and clean your living spaces. 

 

6. Start filing paper clutter

 

Paper clutter is one thing that gathers up really fast. There are two simple ways to manage it. One way is to find a file with dividers to keep it all organized as you go. The other way is to switch to digital completely and say no to paper bills unless you know you’ll need them later. This is a great way to simplify life and make your house free of clutter. 

 

7. Make a monthly budget

 

A lot of us live from paycheck to paycheck. This means by the time we get paid, we are already waiting for it to pay for the pending expenses such as rent, bills, mortgages, loans, etc. If you want to escape this, be smart and make a budget every month before you start spending your hard earned money. Once you’ve paid your mandatory expenses, set aside a small but reasonable amount and put it in a savings account. A good rule to follow would be the 50/30/20 rule. 50% on rent and other major expenses, 30% on lifestyle, and 20% on a savings account.  

 

8. Unsubscribe from emailing lists

 

Digital clutter is a real thing. How many of you receive so many emails that you don’t want in your inbox daily? I’m guessing a lot. Some may be things you signed up for a while ago and others you may have no idea about. All these emails are distracting you and piling up in your inbox. This can also cause some amount of stress if you’re someone who likes to be organized. Take the time to unsubscribe from any newsletters that don’t add value to your life. 

 

9. Plan your next day before you go to bed

 

For most of us, our daily schedule is very busy and packed with tasks. By taking the time in the evenings to plan out your next day, you get to use the most productive hours of your time to actually work on the tasks that are most important for you on any given day, ultimately helping you reach your goals.

 

10. Have a to-do list

 

Now this may be a very obvious one. But you’ll be surprised how few of us actually utilize a functional to-do list. If you have a to-do list that you see every 6 months it’s really not helping you much. However, if you use a good to-do list that you update and keep track of daily, you’ll have a much clearer idea of what needs to be done, and won’t have to worry about forgetting something important. 

11. Set your most important tasks

 

When planning your next day and adding tasks to your to-do list, think about the most important tasks and add them to the first few slots of the list. By doing this, you tackle these tasks at the beginning of your day when your mind is sharp and free from distractions. 

 

12. Have a weekly diet plan

 

We all like the idea of eating clean and healthy. Yet most of us will opt in to ordering online and a lot of times it’s not exactly healthy food. Simplify life by creating a weekly diet plan. This way you have an easier grocery shopping list, save time, and avoid buying things that you don’t need. All you need is a solid 4 week diet plan and you’re ready. 

 

13. Listen to podcasts and ebooks

 

Today’s world demands a fast paced and busy lifestyle for most of us. We have commutes multiple times a day and it can take up a lot of time. On the other hand, we also have a lot of different tasks such as cleaning etc when we are at home. It can take away our time to read and learn new things. I’m not a big advocate of multi-tasking, however, I strongly suggest podcasts and ebooks when you’re on daily commutes or doing anything that doesn’t require a lot of focus or attention. 

 

14. Create an evening routine

 

Just like in the morning, we need to take care of ourselves when winding off for the day. You can create an easy evening routine combining productivity and relaxation. Start off by taking a warm shower, followed by a short meditation, planning your next day, and then make a cup of herbal tea and enjoy a good book in bed. This is just an example, you can personalize it to match it with your schedule and things you enjoy.

 

15. Simplify your relationships

 

Your relationships play a big part in your general well being and happiness. So, it’s very important to make sure that your current relationships are functioning in a way that is helping you grow and not taking you down. Take the time to think about all your current relationships, including romantic, family, and professional. If your relationship with anyone is not giving you any value and only taking away from you, you’re better off. 

 

Conclusion

 

There it is. 15 great ways to simplify life and take matters into your own hands. Life is a roller coaster and following these things may not always be the solution for everything. But, by taking the time to follow these steps, you can reduce stress, burnout and enjoy life to the fullest during a good majority of your lifetime.

Mindful Home – How to add mindfulness to your living spaces

 

We spend a lot of time in our homes. Our home is our safe haven and the place we come back to every day. Creating a mindful home that supports your wellbeing is just as important as taking care of your mind and body.

 

When we are at home, we feel at ease, safe and supported. If your home is not a place that reminds you to be mindful, then you might struggle to be mindful anywhere else. Homes come in different sizes and shapes, but with the help of below tips, you can make any space a mindful home that supports your wellbeing, growth and boosts your creativity.

 

Things you can do to create a more peaceful & mindful home that supports your growth.

1. Create a meditation space 

 

Meditation is food for the soul. Practicing daily meditation is so important for your mental health. And if you’re like most of us, we all prefer to do our meditation practice at our homes. Therefore, creating a meditation room or space in a quiet area at your home is key to creating a mindful home. Ideally, a separate room is the best, however, you can also do a small nice meditation space anywhere. 

 

Below are some supportive accessories you can add to make your meditation room a beautiful space that you love to spend time in.

 

• A beautiful rug 
• Meditation cushion
• Singing bowls
• Some incense to invite calm and aroma

2. Set a dedicated workspace to boost creativity 

 

You may be someone who works from an office, or like me who works from an office as well as home. Nonetheless, it is very important to have a dedicated work or study space at home. This can help you put in more focused and creative work whenever you’re working. 

 

A lot of people do work at the comfort of their sofas and even in their bed, but in my opinion, working from a dedicated space is more ideal in the long run. It helps you sit up and supports your back when you sit for longer hours. Moreover, a dedicated workspace will remind you to be more mindful of working hours and when to take a break and avoid burnouts. 

 

Below is everything you need to set up a dedicated working space at home

 

• A comfortable chair that supports your back
• A work desk
• A desk lamp

 

3. Make decluttering a habit

 

Think of your home as a physical manifestation of your headspace. How do you feel when your mind is cluttered with things? Your home is similar, when it’s filled with things that it doesn’t need it can have an impact on how you feel as well. It will create disorganization in your mind and make you feel more anxious and overwhelmed. 

 

If you like the idea of a clutter free, organized home where everything has a purpose and is in place, read this post on decluttering.

4. Infuse with Aromatherapy

 

Every person has a personal preference when it comes to Aroma and perfumes. Your home is a representation of yourself as well. Set the scent of your home with a personal choice of diffusers or incense to energize your home. 

 

Aroma has the power to put you at ease allowing you to calm down and be more mindful of your actions. Below are some great options for Diffusers and Incenses if you don’t know where to get them from.

 

• Health Smart Essential Oil Diffuser
• Meross Smart Wi-Fi Essential Oil Diffuser
• Nippon Kodo Morning Star Frankincense Japanese Incense
• Nippon Kodo Morning Star Amber Japanese Incense

 

5. Add plants and nurture them

 

Plants give life. We all know that we cannot survive without plants. The world’s forests are like its lungs. Similarly, plants can help to oxidize your homes. Moreover, research has shown that having house plants has multiple health benefits such as improving your mood and can have a therapeutic effect. 

 

Adding houseplants to your bedroom, living room and even bathroom can help you create a more mindful home. 

6. Add calming & aesthetic art work that acts as reminders

 

Who doesn’t like beautiful artwork on our walls? When decorating your home’s walls and other living spaces, consider adding artwork that acts both as decor as well as reminders. For instance, you could keep frames with positive daily reminders on your walls, statues of meditative figures, small shrines and many more. This will remind you to be more mindful, calm and have a positive outlook on life.

 

Below are some amazing artwork to consider adding to your home.

 

• Buddha Statue
• Monastery Statue
• Dancing Buddha Statue
• Incense Holder
• Lotus candle burner

7. Have beautiful accessories that match your vibe 

 

Every one of us has our own styles and vibe that goes along with our personality. When designing your home, take the time to consider your likes and preferences when it comes to accessorizing your living spaces. By adding beautiful accessories that have an inspiring story and artist behind it, you keep those things closer to your heart and think of them as special and give them due respect by taking care of them. This practice allows you to create a more mindful atmosphere at home. 

 

Below are some beautiful works done by some talented artisans around the world.

 

• Rug
• Cushion
• Lights
• Sofa Cover
• Chair

 

8. Invite light into your home

 

When it comes to mindful home design, light is sometimes an overlooked aspect. Light is essential for our health and wellbeing. It regulates our sleep-wake cycle. It also helps us energize ourselves and the warm lights help us unwind in the evenings. By having enough windows to allow natural light during the day and setting up your home with mostly warm lights for the evening, you are supporting your health and wellbeing. 

 

Conclusion

 

Creating a beautiful and mindful home is essential for our health, well being and growth. By taking the time to consider the above elements in your home design, you can create a home that you feel safe and supported and love spending time in. 

 

Always remember, home is an invaluable investment you make for yourself and future. So be mindful of this and put in your best efforts to make your home the way you want it to be.  After all, Home is where the heart is. 

 

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