Yoga has woven itself into my life beyond asana (the physical practice). I’ve carried the joy, peace and calm I find on the mat into my day to day life and I’ve been able to do this, in part, due to mindfulness.
Being present on the mat became a natural state with a regular yoga practice. Off the mat and in life? At first, not so much. The mindfulness I experienced during yoga was, at the time, elusive in life.
Many of us persistently wear multitasking and overbusyness as a badge of honor.
You know the feeling. When life is moving quickly and we effortlessly kick into autopilot going about everyday tasks. Sound familiar?
LIFE IS A BEAUTIFUL GIFT AND EVERY MAGICAL MOMENT DESERVES TO BE WHOLEHEARTEDLY LIVED.
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Just because you’re busy and distracted doesn’t mean you have to miss out on the details of life.
I have become more conscious about making the most out of each and every day.
THE BENEFITS OF MINDFULNESS [FROM PERSONAL EXPERIENCE]
Increase enjoyment in life. I enjoy life more if I’m present rather than having my mind elsewhere and on things other than that moment.
Reduce stress. In being present there are no worries. There is just experiencing all the moment has to offer.
Build better relationships. When you really commit yourself to being with someone, to listening to them, you are being a better father, husband, friend, daughter, girlfriend. You have better conversations. You connect more deeply.
Just being. Slow down, take a deep breath, and marvel in the feeling of unhurried moments of time.
Mindfulness techniques are some of the best lifestyle tools we have to control stress, improve sleep and even avoid illness.
Being mindful in the real world isn’t always easy, but a growing body of research attests to the profound mind-body benefits of getting centered.
WHAT DOES THE RESEARCH SAY?
Practicing mindfulness can actually change the body and the brain and have positive effects on your psychological well-being.
Researchers at Harvard have established scientific proof that meditation can change the brain’s gray matter.
After 8 weeks of practicing mindfulness exercises for an an average of 27 minutes per day, MRI scans of participants showed that mindfulness:
- stimulated a significant increase in the density of gray matter in the hippocampus, important for learning and memory;
- increased the density of gray matter in other neural structures associated with self-awareness, compassion and introspection;
- decreased the density of gray matter in the amygdala – the part of the brain associated with anxiety and stress.
Jon Kabat-Zinn, founder and former director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, helped to bring the practice of mindfulness meditation into mainstream medicine. He demonstrated that practicing mindfulness can bring improvements in both physical and psychological symptoms as well as positive changes in health attitudes and behaviors.
Mindfulness improves physical health:
- help relieve stress
- treat heart disease
- lower blood pressure
- reduce chronic pain
- improve sleep
- alleviate gastrointestinal difficulties
Mindfulness improves mental health as an important element in the treatment of a number of problems, including:
- depression
- substance abuse
- eating disorders
- couples’ conflicts
- anxiety disorders
- obsessive-compulsive disorder
STILL NOT SURE? THERE’S MORE.
According to the University of Massachusetts Medical School Center for Mindfulness, mindfulness can also help to:
- improve the quality of life for patients with cancer;
- improve the experience of various conditions and illnesses such as gastrointestinal disorders, HIV, and fibromyalgia;
- alleviate asthma;
- alleviate hot flashes.
HOW YOU CAN TRAIN YOUR BRAIN TO LIVE IN THE PRESENT
Although I highly recommend it, you don’t have to practice yoga to learn how to live in the present.
There are little things that you can do anywhere and anytime to cultivate a mindfulness mindset.
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Focus on your breath. Notice the physical sensations of each inhale and exhale and feeling where your breath is in the body.
Don’t try to clear your mind. Our brains don’t work that way. Instead of trying to clear your mind, acknowledge your thoughts and then allow them to float by like a leaf on a river or a cloud in the sky.
Focus on your body. Notice how your body feels at this very moment. Think about how strong your body is and acknowledge all that it can do.
Count your blessings. Think about everything in your life for which you’re grateful and allow that feeling to take over your body and ground you in the here and now.
Being present will help you feel the cool breeze on your skin, the warm sun on your face and the full joy of being with the people you love. Beautiful little details in life that are often missed.
Words to inspire mindful living:
The present moment is filled with joy and happiness. If you are attentive, you will see it. – Thich Nhat Hanh
With mindfulness, you can establish yourself in the present in order to touch the wonders of life that are available in that moment. – Thich Nhat Hanh
Do every act of your life as though it were the very last act of your life. – Marcus Aurelius
It’s about living your life as if it really mattered, moment by moment by moment. – Jon Kabat-Zinn
In this moment, there is plenty of time. In this moment, you are precisely as you should be. In this moment, there is infinite possibility. – Victoria Moran
Impermanence is a principle of harmony. When we don’t struggle against it, we are in harmony with reality. – Pema Chodron
The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing. – Jon Kabat-Zinn
If you want to conquer the anxiety of life, live in the moment, live in the breath. – Amit Ray
Respond; don’t react. Listen; don’t talk. Think; don’t assume. – Raji Lukkoor
Mindfulness is the aware, balanced acceptance of the present experience. It isn’t more complicated than that. It is opening to or receiving the present moment, pleasant or unpleasant, just as it is, without either clinging to it or rejecting it. – Sylvia Boorstein
In Asian languages, the word for ‘mind’ and the word for ‘heart’ are the same word. So when we hear the word ‘mindfulness’, we have to inwardly also hear ‘heartfulness’ in order to grasp it even as a concept, and especially as a way of being. – Jon Kabat-Zinn
The more and more you listen, the more and more you hear; the more and more you hear, the deeper and deeper your understanding becomes. – Dudjom Rinpoche
In today’s rush, we all think too much — seek too much — want too much — and forget about the joy of just being. – Eckhart Tolle
Mindfulness isn’t difficult. We just need to remember to do it. – Sharon Salzberg
When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves. – Jack Kornfield
Life is eternal. We have stopped for a moment to encounter each other, to meet, to love, to share. This is a precious moment. It is a little parenthesis in eternity. – Paulo Coelho, The Alchemist
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Do not dwell on the past, do not dream of the future, concentrate the mind on the present moment. – Buddha
The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers. – Thich Nhat Hanh
If you liked this collection of quotes you’re going to love these:
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I WOULD LOVE TO CHAT.
DOES BEING PRESENT COME EASILY TO YOU? WHAT ARE YOUR BIGGEST CHALLENGES TO LIVING IN THE PRESENT?
I really need to work on this. I feel like my mind is always multitasking and I need to just slow down and appreciate the moment.
Mindfulness and being present are invaluable skills to develop. So often we’re in the past or future – and missing what’s right before us in the present moment. I find prayer, journaling, and exercise really help ground me in the present with gratitude.
Love the quote from James Baraz. It is someting I can relate to personally.
These are great advice. It is great to clear your mind and live with mindfulness. Thanks for sharing.
I’ve definitely struggled with mindfulness in the past, but you’ve provided some really great resources.
Best quote ever: In today’s rush, we all think too much — seek too much — want too much — and forget about the joy of just being. It’s so true. We are on our phones, computers, tablets etc and ignoring what is happening in that moment! It is so important to be present.
This is so inspiring! You have highlighted the positive effects of being mindful so well.
I am carrying away some good lessons with me from this post.
Great post! I heard that mindfulness is good for you, but I did not know all the benefits. I want to be able to live in the moment more because I am often anxious about the next thing. I think mindfulness is a good way to focus on the task at hand.
This is so important to remember. So many people neglect their mental and emotional well being.
Thank you for sharing this and this is exactly what I needed to hear right now. I am getting a bit overwhelmed with what is happening that I am just in autopilot. Will definitely try to be more mindful and intentional. I greatly appreciate this post and reminder.
Hey thanks for sharing such a wonderful article with us. I love the way you represent it. Keep up the good work.
Yoga and meditation really help live life well and more positively. I have seen that change within myself since I started meditating.
So many of these statements have great through. The mind is the most powerful organ. It can make such a difference in our health when used correctly
I have been practicing mindfulness since past few days. It is helping me. I am sharing this blog with a friend who wants to learn more about it.
Love this post.. We really should be more mindfulness in our everyday… It’s so easy to get distracted in what life throws at us but we really need to think before we act and it will be more meaningful.
I love the fact that you included the scientific research part to support it 🙂 I should definitely practice mindfulness to improve my sleep, reduce my anxiety and stress. Thank you for sharing 🙂
Really great post. I’m going to start practicing this. One of my biggest challenge is having anxiety and it could be triggered by small things.
My kids have both been learning about Mindfulness at school each week with daily lessons. It is so wonderful to see them incorporate it at home!
I love this, Jill. I have been working so hard on incorporating this into my fitness routine. Staying mindful has helped me curve cravings and stay positive throughout my fitness journey.
Mindfulness has changed my life. I’ve been focused on it for a long while now but sometimes the daily grind creeps in. I really appreciated reading this post today! xo. Jessica
These are terrific tips! Practicing mindfulness is so healing!
Beth
I learned about mindfulness while I was struggling with fertility issues. It’s been such a positive way of looking at the world!
Love your quotes and I have been practicing this for the last year and it has made a significant improvement in my life.
So many great benefits of being mindful. Love this post and quotes Jill!
This is such an informative article Jill! It’s amazing the benefits that mindfulness has on overall health and wellness! Thanks so much for sharing!
What a great article. I so believe in mindfulness, but like you said, it can slip away when we need it the most. Thanks for all the reminders!
So many benefits of mindfulness. Thanks for sharing the lovely quotes
This was such an important post. SO many of us neglect the important time we need to be mindful in our lives. Also, all the quotes were amazing!
This was a great post! I am working towards being more mindful and intentional with my time. It’s really helped reduce stress, give me clarity and increase my focus and concentration.
these are great tips here! def need to work on this myself!
Love all of these quotes. I have been trying to work on this myself