4 Steps for Mindfulness

This time of year many of us are caught in the rush.  It is often a combination of the holiday celebrations, preparing for the year end at work, or tackling the never ending to-do list.  The holidays can also bring up a lot of emotional and financial stress.  To help get through these exciting, stressful and sometimes exhausting days, I recommend bringing a mindfulness practice into your daily routine.  Here are some steps on how to start.

BE GRATEFUL:

It sounds so simple, and it is.  Take 5 minutes every day to think about what you are grateful for in your life. This can be done as formal meditation, during your shower, during your bus ride, lying in bed, etc.  Close your eyes and think about the roof over your head, the warm fuzzy animal in your house, the clothes in your closet, the food in your pantry, the fact that you have to get up and go to your job (because you have a job).  Most importantly, take a moment to think about the important people in your life.  No one is perfect and it is easy to focus on someone’s flaws, but without them you wouldn’t be who you are and where you are.  I truly believe that people feel positive energy when you send it towards them.  So go ahead, send them some mental and energetic love.  Maybe they will send it back to you!

SLOW DOWN:

We live in a society of instant-everything.  All of the answers are at the touch of a screen, food can be ready in 1 minute, and our cars take us across town in an instant.  Although I’m thankful for this technology and it has greatly benefited my life, I think it has led us into a trap of less satisfaction.  Take a moment to put down your electronic device and talk to a stranger at the coffee shop or the lady at the checkout counter.  Walk or bike to work to see the neighborhood in a new dimension.  Cook dinner with a friend and don’t worry about how long it takes. You will likely find pleasure and satisfaction from these activities.

LET GO:

So often we hold onto things that do not serve us.  It doesn’t serve anyone to carry around a load of grief, grudges and disappointments.  Things happen in our lives that hurt or leave us with a burden.  I can’t explain why these things happen, but I know that the sooner you can come to terms with them, accept them for what they are, and move forward, the better off you will be.  You are alive to greet another day, so don’t let something that went wrong hold you down.  By greeting the day with the wisdom from your experiences and by setting clear intentions for the future, you will be successful.  Seek assistance if you need help letting go- counseling, psychiatry, energy work and body work can be very powerful.  Remember, every ending is also a beginning.

FIND A MANTRA:

A mantra is like your spiritual theme song.  It is something you can play in your head when you need a little motivation or are faced with a challenge.  Historically, mantras have been used for thousands of years in the Hindu and Buddhist traditions and are often incorporated into yoga practices.  I am not an expert in these traditions but I have found this to be extremely powerful in my life.  It doesn’t have to be anything formal or fancy, just something that resonates with you and allows you to refocus.  Finding a mantra may help you to incorporate the other three steps above into your life.

Here are some examples:

I will greet everyone with love
Patience and compassion with all people
I choose to be healthy
I am good
I will get through this
Breathe
Slow down and smile
Today is going to be a great day
I will be successful

In Naturopathic Medicine it is important to support the mind, body and soul.  I hope you’ve found these tips helpful and allow you to face the end of the year with more grace, gratitude and compassion.

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