Even just a few minutes a day can create huge positive changes to your wellness
Benefits of Mindfulness & How to Get Started
Mindfulness is a clinically-proven, heavily researched tool to heal your body, mind, and
spirit. It is the glue that will bind all elements of your lifestyle transformation together.
Some of the benefits are listed below:
Mental / Emotional Benefits
● Reduced stress
● Less emotional ups and downs
● Increased resilience and self-compassion
● More self-esteem and optimism
● Feeling more connected to others and the world around you
● Improved cognitive function - concentration, learning, focus
Physical Benefits
● Improved heart health
● Better able to lose weight and keep it off
● Lower blood pressure
● Better blood sugar control for diabetics
● Improved sleep
● Less pain
Additionally, Mindfulness Decreases:
● Negative thought spirals
● Anxiety and Depression
● Absent-mindedness
How to Start Practicing Mindfulness
1: Turn Off Distractions.
2: Set a Timer
Start small, with 5-10 minute increments. You can build from there.
3: Find a place where you can sit comfortably.
4: Focus on Your Breath
Start by noticing your breath, and breathing in through your nose, and out through your
mouth. You may even want to see how many breaths in a row you can count. See if you can get to 100 or more!
5: Observe Your Thoughts
When a thought pops into your head, instead of thinking about it and following to down the rabbit hole, simply notice it and allow it to pass.
6: Use a Repeating Phrase
In order to train the mind to be focused, it may be helpful to repeat a phrase so that you
have a concise area of focus. Some options are: Be Still. I am here now. I am present. I am enough.
When You Get Distracted, Return to Your Breath
TIPS: Distractions naturally arise. Thoughts come and go. It’s all part of the process, so don’t worry about doing it wrong or right. When distractions occur, bring your attention back to your breath.
Be Kind and Gentle With Your Thinking Mind. No one is great at mindfulness the very first time. That’s why we call it a practice. Practice radical acceptance, non-judgment, and compassion for yourself.
Comments