Tag Archives: mindfulness

4 Exercises That Will Boost Success & Your Sense Of Self

The more aware of yourself you are, the more in control you are when it comes to dealing with external circumstances, which in turn affect your success and path in life. Take note of these 4 exercises that will help you gain better control of yourself and give you a better sense of your emotions for better decision making habits:

1. The three why’s.

Before acting on a decision, ask yourself “Why?” Follow up your response with another “Why?” And then a third. If you can find three good reasons to pursue something, you’ll have clarity and be more confident in your actions.

Being self-aware means knowing your motives and determining whether they’re reasonable.

2. Expand your emotional vocabulary.

The philosopher Wittgenstein said, “The limits of my language means the limits of my world.”

Emotions create powerful physical and behavioral responses that are more complex than “happy” or “sad.” Putting your feelings into words has a therapeutic effect on your brain; if you’re unable to articulate how you feel, that can create stress. Here’s a great list of “feeling words” to help with labeling your emotions. Increase your emotional vocabulary with one new word each day.

3. Practice saying ‘no’ to yourself.

The ability to say “no” to yourself to put off short-term gratification for the long-term gain is an important life-skill. Like a muscle, it is strengthened with exercise. The more you practice saying “no” to small daily challenges, the better you can withstand major temptations.

There are plenty of daily temptations — social media, junk food, gossiping, Youtube. Make a goal of saying “no” to five different temptations each day.

4. Break visceral reactions.

A person without self-awareness runs on auto-pilot, and responds with knee-jerk reactions. Self-awareness allows you to assess situations objectively and rationally, without acting on biases and stereotypes.

Take a deep breath before you act, especially when a situation triggers anger or frustration. This gives you time to re-assess whether your response will be the best one.


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How Technology Is Evolving Our Attention And Coping Skills

Whether we realize it or not, technology is taking over the way we are evolving, such as handling the way we focus and the way we cope with our issues. Screens have become the outlet of our emotions and an escape from reality… What are your thoughts? Do you believe technology has a positive effect on the way we now settle conflict and avoid face to face confrontation a lot of the time? Watch the video below to get a fresh perspective:

Mindfulness On A Whole New Level

There is something soothing about being in touch with yourself and the wellbeing of your mind. Being aware of what your feeling and thinking and how these emotions effect your day to day life. These Practices below will give you a boost inside your mind on a whole new level:

Mind Game #1: Think About Your Mind

The first mind game is easy … so easy, in fact, that you might initially think it’s silly. The game is simply to think about your mind. For the next 24 hours, try to think about your mind, as often as possible. Keep track of how many times you think about your mind, and award yourself an “awareness point” each time you remember to do it.

Don’t be fooled by the simplicity of this mind game. While it seems ridiculously easy, it can be very difficult to keep playing for more than an hour. The reason is we get lost in the mind—we forget. The trick is to keep playing, for a full 24 hours.

At the end of the day, write down your score—your total awareness points—on a piece of paper, and move on to the next game. Try to top each score the next day. That’ll be a solid measure of your progress.

Mind Game #2: Get Into the Balcony

Imagine yourself sitting in a theater balcony. Your mind is on a stage below, illuminated by bright lights. You’re the audience. Your mind is the spectacle. You’re observing it from a higher perspective.

Psychologists tell us that visualizing concepts can help give us a sense of mastery over them. This mind game of sitting in the balcony” helps you visualize your mind from an elevated perspective.

For the next 24 hours, try to run through this visualization as often as possible. At the end of the day, write down your score. Next time, see if you can beat your personal record.

Mind Game #3: What Was My Mind Just Thinking?

The third mind game is simply to ask yourself, as often as possible, “What was I just thinking?”

You might be doing the dishes and thinking about some mistake you made when you were in your 20s. You say to yourself, “regret,” then award yourself an awareness point. At the end of the day, write down your total score.

With all these mind games, the trick is to “catch” your mind while it’s thinking, then immediately reward yourself with an awareness point. Like training anyone, the reward is important! In traditional meditation, we also try to notice when our mind wanders, but meditation leaves many people with a sense of failure: “I can’t keep my mind still.”


 

Original Source:

http://www.mindbodygreen.com/0-24256/3-mindfulness-practices-that-blow-meditation-out-of-the-water.html

The Man Who Transformed The World’s Fiercest Athletes on Mindfulness

There is something much greater than the physical realm, the physical skill set we put to use each and everyday that portrays our talents… Some of the top performing athletes in the world have even found that something was missing that could potentially be the difference between great and legendary… Watch the video below to see how this man defined the passageway for many great athletes to become legendary:

The Reminder You Need To Love Yourself

Each day brings a new hardship, and after a while if you don’t remember to take a minute and honor yourself and be mindful of who you truly are, these hardships will pile up and demolish your chance of self compassion. You are more than what a piece of paper says you are, you are more than your past achievements and you are more than you give yourself credit for. Watch this video below and learn how to redirect any self negativity and experience self compassion again:

 

Related:Exclusive Insight From The Mindful Gurus Themselves

5 Ways To Calm Your Wave of Frustrations

Have you ever been so frustrated you legit contemplate violent actions? Yeah, we’ve all been there and it’s safe to say that is not our most rational time of being. It’s hard to overcome these moments where you want to strangle somebody but it’s certainly not impossible… Below are 5 ways to overcome your anger and gain full control again:

Rate your anger.

By ranking your anger, you constructively distance yourself from it. Instead of being angry, you’re now simply observing the anger as an object of your attention. You’ve shifted your relationship to the anger in a matter of moments.

Breathe and relax your body.

Calm your body through breathing and relaxing your posture and body tension. This is important because if your body is relaxed, your mind will also feel more at ease.

First, clasp your hands behind your back or behind your head and take a nice deep breath. Hold it for three or four seconds before exhaling slowly. Notice whether your hands and jaw are clenched. Let them relax and reach your arms up to the sky in a nice stretching position.

Get curious about your anger.

Look inwardly in a curious way at what just happened to make you angry. Ask yourself: Who, and what, triggered your anger? How appropriate is the level of your anger to the issue that produced it?

Unravel the anger knot.

Reflect on when this anger knot first originated in your life. Is this old anger? Is this your family’s anger? Was this anger learned?

It’s okay not to find the answer. The fact that you’re exploring may eventually lead to greater understanding. And besides, you’ve stopped the knot from getting drawn any tighter in this moment.

Find a new direction.

Now that you’ve calmed down, constructively distanced yourself from the anger, and brought your thinking brain back online, consider your next move.

How can you choose to respond more effectively in this moment? You might choose to take a walk or talk with a supportive friend. The possibilities are endless, and that’s the point — you now have other options.

 


 

Original Source:

http://www.mindbodygreen.com/0-23392/5-ways-to-mindfully-calm-anger-even-when-youre-furious.html

Secrets to Make Meditation a Much Needed Priority

With the hustle and bustle of everyday life, it’s very easy to get caught up in going through the motions. Often times this leads to skipping the opportunity to train our minds, strengthen our intuition, and become aware of ourselves. The tips below will help you gain a healthy mind which will benefit you in all other aspects of your busy day:

 

Meditate first thing in the morning if you can. It will ensure it gets done, gets rid of any grogginess from your sleep and is a great way to start the day. It will also mean you are more likely to be mindful throughout the day.

If you choose to do it at another time of day, prioritize it. This means putting it in the diary and committing to it in the same way you would to any other kind of meeting. Whether it is 10 minutes or considerably longer, nothing is more important than the health of your mind.

Think “same time, same place.” When you are looking to develop a new practice, activity or habit, this simple motto will dramatically increase the likelihood of you doing it. Try to create a conducive environment in which you can immediately relax into and make it part of your daily routine.

Some people find it useful to “attach” their meditation to another daily activity to strengthen the habit.

© gpointstudio
© gpointstudio

For example, think “tea and then meditation,” or perhaps “shower and then meditation.” By doing this, we integrate the practice into a well-established routine that already exists.

Keep an “excuse book” close to hand. The idea of this is that when it’s time to do your meditation, if you choose not to do it for any reason, you write down why you are choosing not to do it. It may sound strange, but often when we see the excuse on paper, we realize that we really do have the time and that it really does matter.


 

Original Source:

http://www.huffingtonpost.com/andy-puddicombe/meditation-tips_b_3050935.html?utm_hp_ref=meditation

Exclusive Insight From The Mindful Gurus Themselves

These kids who have benefited from social-emotional learning from a charter school in Mar Vista, California have more of a grasp on what’s going on inside their mind than most adults do. Whether your brain feels like a jar of glitter being shaken up or you find a peaceful place and take deep breaths, we could all take a few notes from these mindfulness gurus themselves in the video, “Just Breathe” by Julie Bayer Salzman & Josh Salzman (Wavecrest Films)