The Daily Mind

Daily Steps To Mindful Living

Mindfulness

Practice Mindfulness to Improve Mental and Physical Health

Mental Health, Mind, Mindfulness

Today, the world is a quite busy place with no time for literally anything. You have to be great at multitasking if you really want to get anything done. For example, you may be watching TV and at the same time calculating your monthly budgets, you may be planning your day while commuting to work, or even be doing the laundry while caring for your children. In the rush to accomplish your daily tasks, you may end up losing your connection to the present and end up losing focus on what is important – you! If you do not agree, take a step back and wonder, how are you really feeling this morning, or have you noticed the shape you are in – emotionally and physically? If you feel you are lacking something, read on this article to find out how to use mindfulness to bring back the connection to yourself. [Read more…] about Practice Mindfulness to Improve Mental and Physical Health

Originally posted on December 21, 2015 @ 1:59 am

Make Your Trips More Memorable: Practice Mindful Travel

Life, Mindfulness, Travel

Traveling is something we should all do at least once a year, circumstances allowing. It is one of the best ways to leave the stress that we experience every day, even if we think that they may not be that bad. Traveling also gives us a chance to discover new things, which results in self-improvement. In addition to that, traveling provides moments of deep reflection that may otherwise not be possible in the comfort (or discomfort) of our daily lives.

That being said, all those things above may not mean anything if you do not practice mindful travel. That is, you have a mindset to do as many things as you can, go about and do the usual touristy things (although these are not bad in themselves), and worry about what may or may not happen.

The next time you go on a trip, try to practice mindful travel. You’ll have a whole new appreciation of traveling, and you’ll thank yourself for it.

Tips to practice mindful travel

Plan ahead

Planning ahead takes away the added stress of rushing to take care of the details – from plane tickets to accommodations to your itinerary to costs. If you can plan months before your trip, then you can rest easy before you leave.

Understandably, though, there are times when you can’t help but take care of some details at the last minute. Work or personal concerns can get in the way of your plans, and you can’t always avoid them. When this happens, do not panic, but find alternatives. In fact, doing things at the last minute may turn out to be a blessing.

There are sites which help you find affordable last minute tickets even if your destination is halfway around the world; for example, you can get cheap last minute tickets to Korea, or even to Japan  if you don’t stress yourself over your original plans not happening as you wanted them to.

The key is to keep your cool if your plans get messed up. There is always a way around life’s bumps.

Choose your destination wisely

When planning your trip, how do you choose your destination?

You may have a bucket list and follow that. If your destination is not set in stone, why not spend some time to think about why you want to go on a trip – be as specific as possible – and then decide on where you will go.

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Ask yourself the following questions:

  1. Am I willing to immerse myself in a totally different culture?
  2. Do I want to go out of my comfort zone but not experience too drastic changes in environment?
  3. Do I want to go to a bustling city?
  4. Do I need a quiet mountainside retreat or a remote island?
  5. Do I want to recharge my batteries with the sun, sand, and sea?

Knowing exactly what you want will help you enjoy your trip more. Don’t pick a place just because everyone says it’s the place to be. Pick a place because it is where you want to be.

Forget your usual worries

Once you get to your destination – with bumps in your plans or not – leave your usual concerns behind. Sure, it is not easy to just not think about serious issues, but remember your reasons for going on a trip.

Instead of worrying about what’s happening at work and how much you need to do when you get back, think about where you are. Look around you. Literally stop and smell the roses (or whatever aromas surround you). You may not appreciate some unfamiliar sights and smells, but they will bring you back to the moment and make you aware of where you are and why you are there.

Every time you find yourself worrying, do the above. You will have a better experience. Trust me.

Don’t rush about

You’ve probably heard/seen/experienced this: people having a list of things to do and places to visit, following a strict timetable.

Wake up at 6 AM. 

Have breakfast at the hotel buffet.

Grab a taxi (or wait for a rental car).

Visit destination A. Stay there for 30 minutes.

On to destination B. Leave in an hour – max.

And so on.

By night time, everyone’s exhausted and just want to crash.

In the morning, the cycle starts again.

While I understand why people feel the need to do things this way, I find it a waste of time, energy, and money. Why go travel for leisure when you just add to your stress by rushing around? Why not make some adjustments so that you can truly enjoy your trip?

Some things may have to be sacrificed – a tourist attraction or two – but if you give yourself time to have a leisurely breakfast, spend as many minutes (or hours) doing something you enjoy, and have a nice (quiet mode or party mode, it doesn’t matter) evening out, won’t your trip be a more memorable experience?

You do not have to run helter-skelter from one place to another. Pay attention to your surroundings and the people around you. Pay attention to what you are doing. You’ll come back from your trip in a better state than when you left.

More travel tips: 18 of My Best Travel Tips to Make Your Holiday Truly Amazing

Originally posted on August 13, 2015 @ 8:00 am

Save Money by Being a Mindful Shopper

Life, Mind, Mindfulness

Shopping is the downfall of one person too many. In these times where commercialism is not exactly an unknown concept to most people, it is easy to fall into the trap of buying things left and right, without really paying attention to what you are spending on, much less how much you are spending.

Usually, it’s only when you see the balance in your bank account or when the credit card bill comes that you realize just how much you’ve been spending.

The good news is that anyone can avoid the headache that overspending brings by being a mindful shopper. With a few tweaks to your habits, you can save money and still buy the things you enjoy. In fact, many already have these habits. If they can do it, so can you.

How do you become a mindful shopper?

Here are three simple things to do.

Spend time creating a shopping list.

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This is probably the most often repeated piece of advice to save money. It’s also the most ignored in practice.

Seriously, though, before you go to the grocery store or the mall, make a list of what you need. Don’t just put together a rough list, though. Pay close attention to what you are writing down. Go through your pantry and fridge if you have to. Check your toiletry stock.

And, when you are out shopping, make sure you actually look at your list and follow it.

Don’t buy what you don’t need.

Another simple piece of advice: buy only what you need. It’s common sense, but it’s hard to follow when you are at the mall, and you see a dress that you “absolutely must have”.

When that situation arises, stop. Go through your wardrobe mentally. How many clothes do you actually wear regularly? How many clothes have you worn more than once? Doing this will give your urges time to abate, as well as give you a better perspective.

Actively look for discounts.

Thanks to competition, there is no lack of discounts and promos that shoppers can find. You don’t even have to leave your home to find them. Just go online, and you’ll find all sorts of discounts.

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For example, if you need a new washer or fridge, you don’t have to pay the full price. Home Depot, for example, has Groupon coupons that will help you save money on appliances.

mindful shopper

If you need to print out family photos, there are also many options for discounted packages. The crucial thing is that you make it a habit to look for those promos before settling on the first service/item you see. Don’t pay full price if you don’t have to!

Back to you

How do you deal with shopping? Do you have problems handling money because of this? Or maybe you’re a mindful shopper who has tips to share with us. Feel free to let us know in the comments below!

Related reading: 5 Habits That Will Lead You to Bankruptcy

Featured image source

Originally posted on April 1, 2015 @ 8:00 am

Using Meditation and Mindfulness to Deal With the Aftermath of Divorce

Meditation, Mindfulness

With divorce comes the inevitable jumble of emotions that you can’t seem to sort out. From the moment the topic of divorce is brought up, the emotions start raging. When you and your spouse start the process with a divorce lawyer – and all throughout the proceedings – everything will even become more tangled; and after everything’s said and done, those emotions will continue ebb and flow.

It may even seem that you can’t see yourself getting back up, much less being happy again.

You will keep analyzing, overthinking, and in all likelihood live a disrupted life that just doesn’t make sense to you. This will result in a feeling of being overwhelmed.

“I’m going to try anything to feel better.”

That’s a mindset that can go either way. You may find yourself going out every night to forget, and to tire yourself out so that when you come home, you just crash.

On the other hand, you may want to try this suggestion: look to meditation and mindfulness to deal with the aftermath of your divorce.

How exactly do you do this?

The essence of mindfulness is consciously choosing how to think and act. Consciously being the operative word.

In the context of divorce, here are some concrete steps to take.

1. Make a decision.

With all the emotional turmoil you are experiencing, how can you expect yourself to make a sensible decision? I’m telling you now, you will probably make a wrong turn or two, but one decision that will definitely be right is this: To take steps to see things from a different perspective, and believe that you WILL be better at some point.

That is a very broad statement, to be sure, but it is a start. Once you have made that decision to start sorting out your ragged emotional state, you can proceed to even more concrete actions that will ease the aftermath of divorce.

2. Start a meditation routine.

meditation mindfulness divorce

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If you’ve got experience in meditation, then it should be a bit easier for you. You know how to calm yourself down and center yourself during those panicky moments when you feel overwhelmed.

If you’re new to meditation, start slowly.

First, begin your day by meditating. Don’t rush around to get things done. Instead, set aside a bit of time to gather your thoughts, calm yourself, and get ready for the day. Start in small increments – 5 minutes is enough.

Here is a good step-by-step guide for people who do not meditate.

Meditating doesn’t have to be limited to the start of the day. The chances are that you will feel those emotions rage in the middle of day, especially when you don’t expect it. When this happens, if you can find a quiet spot to meditate – even if only for 5-10 minutes – then do so.

3. Live by the day, even by the hour.

Sometimes, it’s by the minute. When my husband left me, often, I didn’t even know what I was going to eat for dinner – if I was going to eat at all. When I started to think about the next day, or anything further than that, I would get panic attacks so bad that I thought I would suffocate.

Then I realized that the only way to handle it was to take it slow. Just do what you can for the day. If that’s too much, do what you have to for the next hour. Once that’s done, go on to the next hour, and so on.

On bad days, that span of time could be by the minute!

My mantra back then was:

First do what you have to do,

then do what you are able to do.

Pretty soon, you’ll be doing what you want to do.

It wasn’t easy. It took a while. But being more aware of what I did each minute, each hour, and each day helped me get through the most difficult time of my life.

Remember: Meditation and mindfulness can ease the burden of a divorce or separation.

 

Featured image source

How to Become a Better Husband, Boyfriend or Life Partner
How to Become a Better Wife, Girlfriend, or Life Partner

Originally posted on February 20, 2015 @ 8:30 am

How Mindfulness Can Save Your Life – Literally

Mind, Mindfulness

Mindfulness is an oft-talked about topic in the area of health and wellness. The premise of mindfulness is making an effort to be constantly aware of your present experiences.

Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction program at the University of Massachusetts Medical Center, describes the concept succinctly:

“Mindfulness means paying attention in a particular way; On purpose, in the present moment, and
non-judgmentally.”

Paying particular attention on purpose can lead to many benefits, and usually, happiness and content are highlighted; but have you ever thought that mindfulness can literally save your life? It may not be the usual idea that comes to mind, but let’s take a look at how being mindful can help in this regard.

Mindfulness can save your life

Paying attention to your surroundings

crossing the street

How many people have been involved in a stupid accident because of lack of attention? Think of the drivers who get into road accidents because of a wandering mind or doing something else. They don’t pay attention to road signs, other motorists, and pedestrians. They can end up hurting themselves and/or others, usually even having to consult a personal injury lawyer to sort things out.

On the other hand, if you are purposefully aware of what’s happening at the moment, you can avoid useless negative experiences. For example, when crossing the street, totally pay attention to what you’re doing and your surroundings.

When you are making dinner, you know you’re doing something, but you find your mind wandering. You can just imagine all the potential disastrous things that can happen because of this.

Mindfulness is catching yourself when your attention wanders and bringing your mind back to the task at hand.

Practicing harmlessness

Harmful actions range from physical to verbal to emotional. When you’re irritable or angry, your instinct may be to respond negatively – shouting, hitting, or emotional manipulation. If you practice mindfulness, however, you can control your responses.

You intentionally stop your instinctive actions, and think about the situation first. You are in control of what you do or say, which can then lead to not harming yourself or others.

Being more relaxed and appreciative

Stress has been called the “silent killer” because it is considered to be a part of life, but its adverse effects on health may not immediately be critical. However, studies have shown that stress at work has caused illnesses as well as mental fatigues. Take a look at this infographic about how continuous stress can kill you.

mindfulness can save your lifeSource

On the other hand, being mindful can help you become more relaxed and appreciative of what you have. Understanding what is happening at each moment helps you gain a better perspective, which can reduce the effects of stress.

How to practice mindfulness

The theory is rather simple, isn’t it? Make an effort to always be aware of the present. Analyze, appreciate, and act on the situation with control.

Application may not always be that easy, but you can start with small things. A few examples:

  • When you’re in the shower, instead of thinking of dreading the daily traffic-heavy commute, why not just enjoy the feel of the water cascading down on you? Enjoy the scent of your body wash. You’ll come out more relaxed and ready to face the drive to work.
  • When taking your lunch break, instead of rushing through a sandwich at your desk, why not step out and enjoy your free time at a cafe or at the park? It may only be half an hour to an hour, but appreciating the taste of your food, the out-of-the-office environment will do you a world of good.
  • At bedtime, instead of lying in bed letting your thoughts run rampant – there’s so much to do tomorrow, the bills are due and I don’t know how I’m going to make ends meet, etc. – pay attention to the comfort of your bed. Light some scented candles and let the aroma wash over you.

Mindfulness is a habit, and just like any other habits, you will need some effort and time before it becomes second nature. Why not start developing this habit now and save your life?

Here are some Tools to Develop Mindfulness

Originally posted on February 5, 2015 @ 9:00 am

10 Things to Do Before You Unleash Your Anger to the World

Life, Mental Health, Mindfulness, Personal Growth

 

Anger is a very dangerous thing. When you’re angry, you make the whole world know about it through actions. By expressing your anger, you are able to act upon this negative emotion, thus ridding yourself from bad feelings in the process.

On the downside, the consequences of your actions while you’re angry may cause irreparable damage to yourself and your relationship with others.

It is so easy to do something rash and illogical when you’re angry because you may use it as an excuse to explain your actions, allowing you to recompense people you have done wrong. However, anger is never an excuse. You have the ability to manage and defuse your anger. Instead, you decided to act upon it without thinking of the harm you’re doing. By the time you realize this, it might be too late to ask for forgiveness and make amends.

Therefore, before letting anger take hold of you, restrain yourself from doing anything until you’ve done the following first:

1. Get out from the place that’s making you angry

Scared male businessman running away from something

If you’re with company or in an environment that triggered your anger, find a way to excuse yourself politely from the situation and retreat to a place where you can find comfort and peace of mind.

2. Calm yourself down

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Focusing on taking deep breaths work best to help you compose yourself. Another method to soothe yourself is to count from one to 10 and back. If you want to do other ways on to get your act together, read “Angry? Tips to Calm Down on the Spot.”

3. Identify the source of anger

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Trace back to the events that led to you getting angry. Rationalize how these instances made you angry. From here, you can also determine if your anger has been misplaced because you simply misunderstood something.

4. Come up with a solution

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Once you have determined the cause of your anger, it’s time to find a reasonable way of acting upon it. Putting your thinking caps on during these times places back logic in the driver’s seat and your emotions in the back burner. This way, it allows you to clear your head and make rational decisions from this point on.

5. Talk to someone

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If you can’t find a solution to your anger, find someone that you trust and talk your feelings and thoughts over with them. Since they have a much better perspective of the entire situation – once you’ve walked them through it – they can provide you with more actionable ways of addressing your situation.

6. Create a platform to discuss your anger

Two businesspeople sitting indoors with coffee laptop and folder

Confront the issue that is causing you to be angry. If it’s a person, find a way to create dialogue and talk about how he or she has done you wrong. If it’s an event, articulate your emotions in your journal or blog.

7. Make your anger exclusive to yourself

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When talking to someone who has caused your anger, address your negative emotions by starting every sentence with, “I feel…” This way, you don’t make the person feel like you’re attacking them.

8. Keep cool!

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It is possible that dealing with the situation head on can fuel your anger even more, especially if the situation escalates. If you feel you are on the verge of losing it, don’t. If necessary, repeat the first tip of this list and start all over again.

9. Forgive

Prayer

Once your anger issues have been resolved, find in your heart to not only forgive the cause of your anger, but also yourself for almost letting your emotion get the best of you.

10. Be happy!

Freedom

Move on from anger and onto greater things. Focus on your dreams and aspirations, as well as doing the things you love for the people you care about. More important, keep a positive disposition at all times so you can move on from your anger much easier.

Once you’ve done everything above, you can guarantee that your anger has dissipated and the only thing you’ll unleash is goodwill and great joy to all!

Originally posted on November 24, 2014 @ 7:00 am