Tag Archives: meditate

How to fit mindfulness into your busy life

The evidence is mounting—being mindful throughout your day can have major impacts on your health, happiness, stress and anxiety levels. It can be a game changer. But, so often I hear — I am so busy. How am I supposed to fit something else in? 

I am here to tell you that being mindful isn’t something you have to “fit” in. It is something you can train your brain to do throughout your days. It is not something that needs to be time consuming. 

Not Another To-Do List Item

Here are some tips to get you started:

1.) Write down reminders—When I first started on my journey of being more mindful I literally wrote things like “Stop, look around” in my phone and on Post-it notes. I stuck them to my desk, my bedroom door, my car console. Every time I saw them it was a reminder to do just that—stop thinking about what’s next and focus on the now. 

2.) Carry a notepad—When something on your must-do list pops into your head, write it down so that you don’t forget it later. That way you are not dwelling on it and can instead focus on the now and complete that task at the appropriate time. 

3.) Set reminders on your phone/make lists—You will find that you can enjoy the present more when you aren’t thinking about all the things you need to do. So make a list, set a reminder on your phone, whatever works best for you.

4.) Let it go—We spend so much time worrying about what happened yesterday or what is happening tomorrow that we miss out on today. That is what matters. We can’t change the past and we can’t predict the future. The only thing we are in control of is what we are thinking about at the present moment. 

5.) Meditate—I know what you are thinking, “you said I didn’t have to fit in mindfulness.” The truth is you don’t. You can choose to meditate while working out, while taking a walk, while brushing your teeth. It doesn’t have to be an eyes-closed break from your day. You can repeat a mantra in your head at designated times throughout your day. Or, you can pay attention to things like how your feet are moving during your run, the birds in the trees during your walk, your breathe as you brush your teeth. 

The bottomline is being mindful is simple — it is focusing on what you are doing at the present moment and observing. It could mean watching the knife as you cut vegetables for dinner, the movement of the brush on your teeth, the sound your child’s voice as they speak to you, the smile on their face as you read to them. It doesn’t have to be another item on your to-do list. 

How Do You Calm Down (Fast!)

Those feelings of anger or anxiety are creeping up on you. You are “seeing red.” You feel like you are going to explode. What do you do? How can you calm yourself down fast and effectively?

  1. Count to 10 – Sometimes the secret is simply changing your focus. Counting to 10 does that. If you are actively focusing on counting, counting slowly, then you can disengage from whatever is getting you all hot and bothered. Then when you are ready you can reassess and think more clearly. 
  2. Smell Something Nice – You might think I am joking but there is a lot of research around essential oils and soothing scents, like lavender or jasmine. Consider carrying a scent in your bag or wearing a scented bracelet and turn to it in moments of stress.
  3. Touch – Touch can be a calming thing. You can always turn to a significant other, a friend, or a child and ask for a hug, or rub up against a pet. Or, if that is not available, or not desirable, then turn to yourself. Rub your hands together for a few seconds. You will be surprised how calming it can be. 
  4. Move – Movement is a powerful thing. Getting your heart rate up for a few minutes is healthy. Getting out of situations by taking a walk, or walking up and down the stairs, releases stress. It allows you to burn off steam, regain calm, and refocus. 
  5. Breathe – Focus on your breath. Take a few minutes, close your eyes, breathe in and breathe out. Focus on the inhale, getting it as deep as you can, and focus on your exhale, getting it all out. Let it go. 
  6. Write It Down – Sometimes it just helps to get it all on paper. It helps to organize your thoughts and put things into perspective.
  7. Guided Meditation – There are so many apps and YouTube videos with guided meditation. They are at your fingertips. Find five minutes and use them. 
  8. Practice Mindfulness – Sometimes it is as simple as taking a moment to look around. What is really happening in the moment? 

Calming down can be extremely difficult when we are overwhelmed, but give yourself some compassion. You are human. You are entitled to your feelings. You are strong. You will get through. It is all going to be ok.