5 step to mindfulness

1. Set Aside Time. It can be useful to designate a short amount of time to sit in meditative silence. Start somewhere between 15-30 minutes, and increase as your slowly adjust to your new practice.

2. Minimize Distractions. Because intense focus is central to practicing mindfulness, distractions need to be minimized. When practicing mindfulness, be sure to steer clear of electronic devices that can dilute our effectiveness and challenge our ability to truly relax and enjoy.

3. Breathe Deeply. The simple act of taking deep breaths stimulates the relaxation response in your brain. This helps counter the “fight or flight” response that takes over your body when you’re dealing with a stressful situation. Throughout the day, close your eyes and take several deep breaths. You will feel the benefit immediately!

4. Eat Mindfully. Because mindfulness means bringing your full attention to whatever you’re doing, you can easily practice it during mealtime. Start by bringing your full attention to your food. No driving, working or other multi-tasking allowed! Notice the sensations involved with the experience. How does each bite of food look? How does it taste? This intense focus should increase your sense of satisfaction and well-being.

5. Practice Gratitude. It is easy to focus on what other people have, but this will just make you feel jealous and lacking. Shift your focus and start a daily journal that lists at least five things you are appreciative for in your life. Maybe it’s your family, your health, or your favorite coffee shop. Write it down with thankfulness.