4 Steps to Mindfulness

Meditation Quotes

In today’s fast-paced world, we hardly have a spare minute to do the things for ourselves that help us stay energized and focused. By focusing for a few minutes a couple of times a day to intentionally breathe can completely change our disposition. A study out of the University of Pennsylvania shows that carving out a mere 12 minutes a day to do just that—intentionally breathe—can go a long way toward improving your mood. In addition, meditating can help you get better quality sleep, show more kindness towards others, and reduce inflammation.

Here are a series of mini-meditations you can call on throughout your day when you’re feeling like you are coming apart at the seams and need to find your center.

Rise and shine: Set an Intention

Meet the day by sitting quietly in a chair with your feet firmly on the floor to ground you. Staring straight ahead, take three deep breaths and begin to envision the morning washing over you, taking with it any residual stress or anxiety that might be bubbling up. Pay close attention to your breath and visualize how the day will unfold for you, setting your positive intention. Stay centered in this space for a few more minutes, then stand and finish by standing and stretching your arms overhead; or, if you like, do a couple sun salutation.

Commuting with Consciousness: Let Go

When thinking back, so many people can’t even remember their drive to work. To avoid the bubbling of negative emotions that often come with a traffic-packed ride to work, return to your breath and tune into your senses. Every time a negative emotion bubbles up, acknowledge it, release it, and focus on something that ignites your senses; i.e.: the grounded feeling of sitting or the smell of fresh air coming through the window.

Midday Mindfulness: Practice Discipline

When you sit down to eat lunch, do it with intention and resist the urge to gulp it down and get on with your work. Carve out 20 minutes to sit quietly and focus on your meal. Start by take 3 long deep slow breathes before you eat. This send a calming signal to your body and you digest your food in a much more efficient manner. Say a small prayer of gratitude for the food you are about to enjoy and make a point of chewing each bite and breathing in between. You’ll also want to make a point of purposely putting your utensils down on occasion. Eating in this manner requires discipline, but it helps you find a restorative center to your day.

Day’s End Ritual: Show Yourself Compassion

As you get ready to go to bed, try this calming ritual which is especially beneficial if your mind has a tendency to race. Lay on your back and take several deep breaths through your nose and out your mouth. Starting with your feet and moving up to your head, check in with all the points of your body, noticing any sensations, moving them slightly, and consciously releasing any tension you are holding. It’s unlikely you’ll make it as far as your head before you’ve drifted off to a deep sleep.

4 Steps to Mindfulness

By giving yourself a little time throughout the day to focus inward, you will soon see the exponential benefits in all areas of your life.

Cheryl Bigus is committed to working with women who are eager to take on their life and health goals by teaching them how to successfully incorporate simple health and lifestyle changes. Cheryl is a Healthy-Life Coach who can be found at EuphoricRoots.com.
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7 Responses to 4 Steps to Mindfulness

  1. Jules February 2, 2013 at 5:21 am #

    Just reading this post made me realize how much stress I am carrying in my neck and shoulders! Time to practice a little more mindfulness. Thanks for the reminder!

  2. Angela February 3, 2013 at 12:49 am #

    I invariably end up “multi-tasking” during lunch so I definitely need to practice a little Midday Mindfulness. I’m also going to try the Day’s End Ritual, it sounds like a fab way to go to sleep. Thanks for these helpful tips! ;-)

  3. Sandy February 3, 2013 at 9:28 am #

    Great tips! I need to be more mindful about my eating habits!!

  4. Saskia February 3, 2013 at 8:00 pm #

    Hi Meg, thanks for these mindful reminders. I have recently implemented stepping away from my desk for lunch and it has made a huge difference to me in two areas. 1. My body seems to digest the meal more easily so I feel lighter and more energised during the rest of the afternoon. 2. The practice forces me to break the day which freshens my perspective on the second half of the day.
    I love the concept of intentionally breathing throughout the day to bring yours.elf back into a conscious moment and state.
    Love
    Saskia

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