#LEAN14 guest post: april on mindfulness.
Something that I really want to make sure I always convey when I blog about health & fitness is the importance of mental, emotional, and spiritual health. To me, those are actually more important than physical health.
That’s when I was so excited when my friend April reached out and suggested a guest post on mindfulness. See below for more info about April, and feel free to follow her on Instagram.
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Whether it is working towards a career goal, working towards a physical health goal, or a relationship goal, there are always numerous things calling our attention. It can be easy to get caught up in all of those aspects of life and forget to keep your mental/emotional health in check. Mindfulness can be used in large and small capacities to make a difference in how we manage stress, acknowledge feelings both pleasant and unpleasant, or just slow down and enjoy the moment. Essentially it is being present with your body and mind and not judging anything that you are aware of in that moment. For some people that means daily meditation but for others, small changes to every day life are enough to practice awareness.
When it comes to leading a healthy lifestyle, eating right and exercising are always the first changes we make, but incorporating mindful exercises can help to integrate that healthy lifestyle as a whole. Not being present with our experiences, no matter what the experience is, means we are not fully living our lives. And lets be serious, no matter how great our bodies feel, a relaxed, confident and compassionate mind can really give you that extra boost.
Here are 5 ways to incorporate mindfulness into your every day.
1. Look at your food (Mindful Eating)
Too often we are rushing through meals. Take the time to really taste what are you putting in your body. Try not to get caught up in something else while eating like emails or Netflix. Notice the texture and taste differences in your food. Take slow and intentional bites and savor it. Slowing down your eating is also good for digestion. Bonus!
2. Deep Breathing
Learning to take deep breaths instead of shallow breaths can make a world of difference. Take some small stickers and place them in different areas around your home and workspace. See them as a reminder to take three deep breaths. This creates a physiological response of calming and requires a focus on the here and now.
3. Give yourself Compassion
One of the foundations of mindfulness is to be non-judgmental. This can be especially hard for women who tend to be very critical of themselves. First thing in the morning, take a look in the mirror and think something positive about yourself. When you get caught up in negative self-talk, say to yourself what you would say to a friend in the same situation. We deserve the same compassion and kindness we give others.
4. Body Scan
Our bodies can tell us a lot about how we are feeling emotionally or if there is something we are avoiding. Take time throughout the day to check in with your body. Notice if your shoulders and neck feel sore or tight. Maybe there is extra stress at work or you are avoiding talking to a friend about something. Either way, being aware of any discomfort or comfort in your body brings you back to the moment of being in your own body. And if there is discomfort, there’s perfect excuse for a massage!
5. Mindful Routine
Think of something you do every day that you do quickly or usually without much thought; for some this may be cooking, laundry or showering. Try being completely aware and present next time you do one of these activities. Pay attention to every detail of it. Notice what it takes physically for you to cut up vegetables or shampoo your hair. This can help you slow down and be more present for even the most mundane chores.
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5. Movement
This can be applied to movement for exercise such as focusing on muscles, posture and breath in order to properly execute workouts or focusing on simple movements such as walking. This creates conscious thoughts about moving your body rather than just going through the motions. Not only will it decrease risk of injury for physical health but create a more solid connection and awareness of what your body is capable of.
Integrating mindfulness is a process and it won’t happen overnight. It requires continuous practice. So making small changes to your day-to-day routine can be the easiest way to practice that awareness. Learning how to keep the distractions of our worlds at bay can provide great insight, gratitude, and inspiration. Most importantly it is an integral part of living a healthy lifestyle, the bringing together of the body and the mind.
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BIO:
April Grant has her Masters in both Clinical Social Work and Human Sexuality. She is currently employed by a non-profit, where she provides individual and group therapy for clients and is working towards her licensure. She resides in Wilmington, Delaware with her husband and energetic pug. April was introduced to mindfulness both through yoga and through a mindfulness course she completed and has found benefits of utilizing it with clients and her personal life.
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Do you practice mindfulness? In what ways?
Where do you need the most improvement when it comes to being mindful?
