10-Minute Mindfulness- 71 Habits for Living in the Present Moment
These are tips from the book that I found to be very helpful and easy to practice to make a life that will help you be more present instead of anxiety/depression thinking about the future and past too often.
“We are also unconscious of the vast peace and contentment available in the present moment because we are so preoccupied with past regrets and worries about the future.”
This is so true, how great does it feel to finally forgive and let go of something that has been haunting your past. Thinking about the future too often can invoke anxiety as well, which is extremely common in America because of all of the expectations we have on ourselves and others.
“They are thoroughly and completely engaged in the present moment, whether it’s good or bad.” (The secret and key to a fulfilling life) Being present with your family or when you are at work by doing one assignment at a time instead of multitasking.
Children- “They delight in the simplicity of a flower. They can fall asleep on the floor when they are tired.” The beauty of it all and how curiosity can lead to rediscovering the simple pleasures in life.
“Life can be found only in the present moment. The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life.”
“Over time, you’ll get into the habit of returning to the present when you find yourself trapped in the cycle of reacting to the demands of modern living.”
Practice makes perfect or just a lot easier to do something that you thought was originally impossible.
“But mindfulness involves one further step—the practice of non-judgment. Non-judgment is the key to experiencing the deeper benefits of a daily mindfulness practice. It requires that you observe your actions, thoughts, and feelings from a distance, without labeling them as good or bad, right or wrong.”
We are usually our own worst critic. Noticing when you are doing it but not resisting your thoughts just being mindful of when it is happening.
“Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on when it changes (which it will); being with the unpleasant without fearing it will always be this way (which it won’t).”
Practice this simple action by being present. “Coldness and wetness of the glass. Pay attention to how your mouth and body feel in anticipation of hydrating with water.”
Because we drink water so often this can be a quick reminder to be more present in life.
Tips for changing your mood by simply just #10. “Smile in the Mirror”
Studies have shown that you can trick your body into happiness simply by just smiling more often.
Healthy everyday practice: “spend ten mindful minutes with pen in hand, writing down the contents of your mind—whether the thoughts are directed or stream of consciousness.”
When I do this it is like therapy. I always get a lot out of just writing everything out of my mind and into the paper/ journal. This helps you really have more awareness about what is going on and why.
Pro tip in life: challenging your own beliefs and assumptions
“Conduct a brain dump of every possible goal you can think of. You may have a list of twenty to thirty action items (or more). You can use this master list throughout the week (adding to it if necessary) to choose your daily goals.”
“Begin your day with a ten-minute visualization exercise, and you can supercharge your goals and desired outcomes. Visualizing activates your creative subconscious, allowing you to generate more creative ideas to achieve your goals.”
“It needs to be specific, detailed, and achievable. Visualizing your three daily goals or your daily intention is a good way to start.”
Meditation. “Begin with the outcome. As you visualize, picture yourself reaching the goal first. Visualize it as if it were a movie and you are the lead character. Picture exactly what you are doing, how you look, who is around you, where you are, and how you feel. Get as specific and detailed as possible.”
Why rituals are so powerful. “Rituals slow us down and connect us to this moment here and now.
“What are we working so hard for anyway, if not to spend quality time with our loved ones?” (Food for thought)
“Clutter is often a reflection of our inner selves. If we feel disorganized, out of sorts, depressed, stressed out or insecure, it shows up in the way we manage our daily lives. Organizing your clutter is a path to healing emotional blocks and inner confusion. As you reclaim control over your stuff, you’ll feel better about yourself and have more positive energy. That’s why adopting the habit of simplifying.”
“Once your desk is clear, you have set the stage for more mental and emotional energy and focus to begin your work.
You must push aside the fear of “missing out” and suffer with a bit of anxiety during times when your mindful attention is required or valuable.”
“Don’t feel obligated to interrupt your work whenever someone needs your attention.”
How mindfulness can you help you in life practically. “Resist the temptation to simply react to someone’s words or actions.
“Pay attention to mental comparisons and evaluations of others when you are speaking with them. Remain open-minded and curious rather than jumping to conclusions about the other person.”
At the end of the day, this is all that people desire and crave. “The deepest principle of human nature is a craving to be appreciated.”
Let me know if you guys enjoyed these tips. I know this how tremendously helped me by reading these books and sharing with the rest of the world tips on how to get peace of mine and be more productive in life.