Mindfulness: Small Habits that can Achieve Big Wins. 

The term mindfulness has become popular in both pop culture and the world of science. At its core, mindfulness is awareness and acceptance. Although there are variations in the exact definition, John Kabat-Zinn, a leader in the field, defines mindfulness as “the awareness that emerges through paying attention on purpose, in the present moment, and non-judgmentally to the unfolding of experience moment by moment.” 

Mindfulness is a powerful tool that can help us slow down and understand, tolerate, and deal with emotions in a healthy way. It helps alter habitual responses by allowing us to pause and choose how to act. 

What Happens when we are Mindful?

When we are mindful, we experience the world through our five senses. We recognize the thoughts we are having. We taste the food we are eating. We notice the feelings that are arising. In doing so, we begin to have a better understanding of how our minds work, and we are better able to label the feelings and thoughts that are coming up, instead of allowing them to overpower us. Mindfulness can help ease stress, enhance performance, and gain insight into ourselves and others. 

Mindfulness Habits and Exercises

If you are spending your life running from moment to moment, you might think you don't have the time or space to practice mindfulness. Lucky for you, mindfulness is available to us at every moment! Mindful habits and exercises have so many benefits to your whole body health and wellbeing. We put together a variety or habits and exercises that are doable today. Check them out below:

Pay Attention

Yes, it is as simple as that. Pay attention to what is happening at this exact moment. Observe thoughts, feelings and sensations as they arise. Go outside and observe all the microcosms in your backyard. Though simple, this exercise can be very powerful and help you appreciate elements of yourself and your environment in a more profound way.

Focus on Breathing

Breath focus is a wonderful way to tap in to the present and observe what is happening in your body. Deep breathing is a powerful way to reduce stress levels and send a message to your brain: relax. Try tuning in to the natural rhythm and flow of your breath and how it feels to inhale and exhale. 

Do One Thing at a Time

A huge component of mindfulness is doing one thing at a time and paying attention to that one thing. We prioritize tasks throughout the day as they come in, which often leaves us overwhelmed and juggling too much. Try and give all of your awareness to a single task and see how much clearer your mind is throughout the day.

Try an App

There’s an App for that! If the idea of mindfulness still feels too far fetched, a guided app might be just what you need to get started. Apps like, Calm, Headspace and Insight Timer all have beginner options to get you started on your mindfulness journey. 

Meditate

Meditation does NOT have to be a scary word. Do you think meditation means sitting on the floor without moving, waiting for enlightenment? We promise there’s more! NCH Healthcare offers a few simple, structured meditation options that we love:

• Sitting meditation. Sit comfortably with your back straight, feet flat on the floor and hands in your lap. Breathing through your nose, focus on your breath moving in and out of your body. If physical sensations or thoughts interrupt your meditation, note the experience and then return your focus to your breath.
• Body scan meditation. Lie on your back with your legs extended and arms at your sides, palms facing up. Focus your attention slowly and deliberately on each part of your body, in order, from toe to head or head to toe. Be aware of any sensations, emotions or thoughts associated with each part of your body.
• Walking meditation. Find a quiet place 10 to 20 feet in length, and begin to walk slowly. Focus on the experience of walking, being aware of the sensations of standing and the subtle movements that keep your balance. When you reach the end of your path, turn and continue walking, maintaining awareness of your sensations.

More Receptive, Less Reactive

Sometimes, being present and aware during a particularly chaotic day is easier said than done. We all need a boost sometimes. Incorporating CBD into your wellness routine can aid your body in its natural quest towards peace, focus and balance. Introducing our CBD gummies or CBD oil tincture into your daily routine can help you move towards a more mindful way of life. 

Thich Nhat Hanh said, “the present moment is filled with joy and happiness. If you are attentive, you will see it.” With a regular practice of mindfulness exercises, we harness the ability to root the mind and body in the present moment. Whether practicing meditation or simply tuning in to our thoughts and feeling throughout the day, being more mindful enhances our ability to slow down and be more present.