As we slide into 2024, I’m planning on practicing being more present, intentional, grounded & balanced. I’m sharing my wellness wisdom so you can also become more connected to your body and transform how you feel mind, body, & spirit.
A new year is a fresh opportunity to become more focused, thoughtful and deliberate with how we are spending our time. There’s no better time to prioritize habits, routines, & rituals that encourage more mindfulness.
MINDLESS MAMA
I am admittedly guilty of formerly being as mindless as they come! As someone who used to breeze through life, just trying to get through the day, my former self was the definition of mindless in SO many aspects of my Life. I as ashamed to admit that I was regularly eating while working, scrolling mindlessly on social media, biting my nails unconsciously, procrastinating daily, continually ignoring my body’s signals and working out too intensely, driving in autopilot, worrying excessively, snacking mindlessly, automatically surfing TV channels, mindless snacking often, ignoring hunger and fullness signals, neglecting my posture, and unfortunately more… I was regularly distracted, compulsive, defensive, and making excuses for my behavior.
When I started my autoimmune healing journey almost 7 years ago, I started with making tweaks to my nutrition habits and prioritizing my sleep. This was of course very impactful. But eventually I hit a plateau. Over time, I had to really do a deep dive into my day to day behaviors and tap into my mindset to understand how even the seemingly smallest choices I was making throughout the day were impacting my health and wellbeing.
MINDFULNESS MASTERY: THE POWER OF PRESENCE
Mindfulness is a mental state characterized by focused awareness and presence in the current moment. It involves intentionally paying attention to thoughts, feelings, bodily sensations, and the surrounding environment without judgement. I’m sharing some examples of how we can practice mindfulness in ALL aspects of our health and wellness.
Mindfulness can have a profound impact on our physical, mental, and emotional wellbeing. Below are the numerous ways that practicing mindfulness consistently can impact our health and wellness:
Stress reduction
By bringing attention to the present moment without judgment, you can learn to respond to stressors more effectively. Mindfulness practices, such as meditation and deep breathing, activate the body’s relaxation response, leading to decreased cortisol levels and reduced overall stress.
Improved Mental Health
Mindfulness has been shown to be effective in managing and preventing various mental health issues, including anxiety, depression, and burnout. Regular mindfulness practices can enhance emotional regulation, increase self-awareness, and improve mood.
Enhanced Focus and Concentration
Practicing paying deliberate attention to the present moment can improve concentration and cognitive function. Research suggests that individuals who engage in mindfulness meditation may experience improvements in attention span and working memory.
Better Sleep Quality
Mindfulness practices can promote better sleep by helping individuals relax and reduce racing thoughts. Mindfulness-based interventions have been used to address insomnia and improve overall sleep quality.
Pain Management
By cultivating non-judgmental awareness of physical sensations, individuals may experience a shift in their relationship to pain, reducing the emotional and psychological impact.
Immune System Support
While more research is needed, early findings from some studies indicate that mindfulness meditation may contribute to better immune function.
Healthy Eating Habits
Mindful eating involves paying attention to the sensory aspects of eating, such as taste and texture, and being aware of hunger and fullness cues. Practicing mindful eating can lead to healthier food choices and a more balanced relationship with food.
Enhanced Emotional Wellbeing
Mindfulness fosters emotional intelligence by promoting awareness of emotions without immediate reactivity. This can lead to better emotional regulation and a greater sense of well-being.
Increased Self-Awareness
Mindfulness encourages self-reflection and self-awareness. By observing thoughts and emotions without judgment, individuals can gain insights into their patterns of thinking and behavior, fostering personal growth and development.
It’s important to note that the benefits of mindfulness often accumulate over time with regular practice.
MINDFUL LIVING UNLEASHED
Below I’m sharing my best tips and ideas on how to incorporate a mindfulness practice in various aspects of your daily life.
Nutrition
- Mindful Eating: Practice being fully present during meals. Chew slowly, savor the flavors, avoid multitasking while eating, and pay attention to hunger and fullness cues.
- Conscious Food Choices: Before eating, take a moment to consider the nutritional value and how the food will nourish your body.
Movement
- Intuitive Exercise: Choose physical activities you enjoy. Listen to your body, and engage in exercise that feels good and suits your energy levels.
- Mindful Walking: Whether it’s a leisurely stroll or a brisk walk, be present during each step. Feel the ground beneath you and observe and appreciate your surroundings.
Stress
- Breathing Breaks: Incorporate short breathing exercises throughout the day to manage stress. Inhale deeply, hold, and exhale slowly to calm the nervous system.
- Mindful Work Transitions: Before transitioning from one task to another, take a moment to pause, breathe, and set a positive intention.
Hopefully this gives you some inspiration of where in your life you can incorporate more mindfulness.
One Small Step
Remember, the key to mindful living is cultivating full awareness and presence in each moment. Start small, with adding in one or two practices into your day at a time and build from there once these new practices become consistent.
As we embrace mindfulness in every facet of our lives, let’s savor the beauty in each moment, nourish our bodies and minds, and step into a future where well-being is not just a goal but a way of life. Here’s to a mindful and intentional wellness journey ahead!
