THANK YOU FOR ALLOWING ME TO SHARE MY PRACTICE WITH YOU!
I WOULD LOVE TO HEAR YOUR FEEDBACK & TAKE AWAYS FROM OUR TRAINING.
WHAT IS MINDFULNESS?
Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.
While mindfulness is something we all naturally possess, it’s more readily available to us when we practice on a daily basis.
Whenever you bring awareness to what you’re directly experiencing via your senses, or to your state of mind via your thoughts and emotions, you’re being mindful. And there’s growing research showing that when you train your brain to be mindful, you’re actually remodeling the physical structure of your brain.
The goal of mindfulness is to wake up to the inner workings of our mental, emotional, and physical processes. (mindful.org)
SUPPORTING PRACTICES
PRACTICE
Here are some different exercises you can use throughout the day.
When you need to release excess energy try this…
When you need to focus try this…
When you need to calm down try this…
When you need to relax try this…
When you need more energy try this…
EQUAL BREATHING EXERCISE
(Great for Racing & Out of Control Thoughts)
Equal breathing helps you to relax, focus, and be present.
Feel free to make the count higher to lengthen your breathing. Just make sure that the inhales & exhales are an even count.
Practice
1. Lengthen the spine, relax the shoulders, bring the eyes to a close or low gaze, and exhale completely through your mouth.
2. Allow the lips to gently touch as you inhale quietly through your nose for a mental count of 4.
3. Exhale slowly through the nose for a count of 4.
4. Repeat the cycle, until you feel relaxed.
AFFIRMATIONS
Click Here to download your copy of “Getting the Quarter in Order” – a short eBook I created that includes 90 powerful affirmations.
JOURNALING
I mentioned several ways you could incorporate journaling into your stress management efforts. Here are some examples and a few journal prompts to get you started.
Express Emotions
“Today I feel like…”
“I love it when…”
“IF” Questions
“If I had 5 hours to do what ever I wanted I would…”
“If I could create a perfect day it would look like…”
Lists
10 things that made me smile this week
25 things I’m grateful for
Quotes (Reflect on these)
If you don’t like something, change it. If you can’t change it, change your attitude. – Maya Angelou
You can suffer the pain of change or suffer remaining the way you are. – Joyce Meyer
Prompts
What is the last thing that made you laugh beyond control?
What do you want to be remembered for?
Just remember, no matter what approach you take the most important thing I want you to focus on is FINDING THE GOOD.
Click Here to download some of my favorite journaling prompts.