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Mindfulness is everywhere these days, but what even is mindfulness? 

Who has time for more things in their schedule? I can barely make it to the gym!

Sound familiar? We feel you! 

We’re here to make mindfulness work for you. 

Simply put, mindfulness is taking time to slow down, look inward, spend a few moments on yourself and begin to bring intention into your daily life. 

We’ve compiled our top 3 favorite ways to practice mindfulness to start your journey and year off on the right foot!

Our number one tip for getting mindfulness into your daily routine is to schedule it. 

Schedule when and where you’ll be doing the below activities in your planner, phone, calendar, etc. as non-negotiables (ex. meditation before bed at 9:30 PM, journaling at 6:45 AM with coffee). 

This will ensure you actually do them and reap all the lovely benefits! 

Meditation

girl meditating
Editorial Credit: lograstudio from Pixabay

Meditation is an amazing tool to learn to take control of your stirring thoughts, turn to the present moment, train your attention and calm yourself down. 

There are tons of different types of meditations, including breath work, body scans, visualizations, movement meditations and more. If you are a newbie to meditation, doing guided versions is an excellent option. 

Check out our body scan meditation here. 

We find this meditation is a great way to start the day with a clear headspace, or end the day to wind down before bed!

A quick breathing meditation can be done anywhere to help calm yourself down and become more present. 

Four-Part Breath

Breath in for four counts.

Hold your breath in for four counts.

Form your lips like you are sucking on a straw and breath out for four counts.

Do this 5 times and afterward, close your eyes and be still for a few moments. 

Take note of how you feel and let your breath return to normal.

Want more meditations on the go? 

Try apps like Calm or Headspace.

Journaling

person writing in journal

Journaling is a great way to sift through your daily emotions and actions and understand yourself on a deeper level. 

In our hectic world, we often think and act mindlessly - doing what we’ve always done “just because.” When you put your thoughts onto paper, it allows you to take a step back and understand who you are, why you do what you do, how to work through problems, discover what fulfills you, and so much more.

We recommend journaling every single day, even if it’s only for 5 minutes

One of the easiest ways to get started is to spill your thoughts on the page for 5 minutes - anything is fair game! What you’re feeling at that moment, how hard that workout class was this morning, your hopes and dreams for the coming year, you name it. 

You’d be surprised what will come up once your thoughts start free-flowing!

Our other favorite daily journaling prompt is simply writing 5-10 things you’re grateful for. Try to find different things every single day! This can be anything from your morning cup of joe to your amazing support system of friends and fam.

Need a little more guidance? Use the below prompts to help you dig deeper!

If I could do anything and I would not fail, what would it be?

What’s something my mind keeps coming back to? Where did this thought come from? How does it impact my days? 

What am I afraid of right now? How can I move beyond this fear?

What brings me true joy and happiness? How can I add more of these things into my routine?

Mindful Eating

eating acai bowl

Food is such an important and lovely part of our lives, but if we don’t stop to think about how and what we eat, we may be putting things in our bodies that don’t necessarily fuel us well. 

We wholeheartedly believe food should taste good and be enjoyed, treats too! But a majority of the food you put in your body should be helping fuel your daily life. 

Our number one tip for healthy eating is eating real food. 

Take a minute and picture real food as food that comes from a plant or can be found in nature (versus a factory). 

We can break these into 5 categories: Fruits, Veggies, Whole Grains, Lean Protein and Healthy Fats (olive oil, coconut oil, nuts/seeds). Fun fact: These foods are typically around the perimeter of the grocery store! The center aisles are usually packed with processed foods. Stick to the outer edges of the store!

Now that you know what to eat, it’s time you tap into how foods make you feel. For one week, grab a journal and keep a food log. This is not to count your calories or restrict yourself; it’s merely so you can be aware of what you eat daily and how those things make you feel. 

After each meal, jot down what you ate and how much (Ex. 1 medium chicken breast with small spinach salad - included feta cheese, tomatoes, and balsamic dressing). Write down how you feel immediately after (uncomfortably full, still hungry, stomach feels funky, etc.), 30 minutes after, and one hour after. This can help you understand how foods impact you and how much you need to feel full and satisfied.



There are so many simple ways to start to become more mindful throughout your days. 

The more intentional we are with our daily lives, the more fulfilled we ultimately become. These are just a few of our favorite ways to start bringing more mindfulness into your daily routine. 

Want more goodies like journaling prompts, recipes, and meditations? 

Check out our online programs.

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Posted 
Jan 14, 2020
 in 
Health & Wellness
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