Mindful Mondays

All Articles in the Category ‘Mindful Mondays’

Mindful Monday – Cultivating Humility

What does humility have to do with mindfulness? In a word – acceptance. In this case, acceptance that we’re all human with our foibles and limitations. No one is perfect.

 

Being humble doesn’t mean being meek or weak. We have all met someone who demonstrates a humble confidence, taking ownership of mistakes and sharing successes.  And we’ve all met someone who demonstrates an insecure arrogance, blaming others for mistakes and taking credit for successes. Whom would you prefer to work with? Live with? Be?

Here are a few tips from Donald Altman in one minute mindfulness to help think about humility:

Reflect on:

  • What mistakes have I made and what lessons in humility do they hold?
  • How can I demonstrate to others that we’re all in this together?
  • How can I remind myself that humility is a strength?

 

 

Mindful Monday – Saying Thanks

When I had my first child, my mom signed me up for a subscription to Reader’s Digest, telling me that it’d be a long time before I’d have time to read anything longer than what I’d find there.

She was so right about that! Twenty-two years later, she still gifts me this subscription and I’m finding lots of good mindfulness material there to share with you.

In the October 2016 edition, Lisa Fields writes The Goodness of Gratitude.  In it, she tells us that we are living increasingly in a “me-focused world” of social media where saying thanks may be a dying practice. Say it ain’t so!

Take a moment to recall how it feels when someone does something kind for you. It may be as simple as holding open a door for you as you both arrive at the same time. Now take a moment to recall the feeling you get when you express gratitude for both the small and more significant kindnesses.

So whether it’s a quick but heartfelt thanks to the stranger on the bus or a surprise thank-you post-it note left on the mirror for your loved one, set an intention today to say thanks to at least one person. Then do it again tomorrow and the next day and the next.

Mindful Monday – First Taste of the Day

 

Here’s a mindfulness exercise from Donald Altman in One Minute Mindfulness:

 

 

 

Think about the first thing you tasted this morning, perhaps a sip of coffee or minty toothpaste or cereal with milk. What, if anything, do you remember about it? If your answer is “nothing”, you’re in good company. As rushed as we are in the morning, it’s easy to go from one autopilot moment to the next without paying attention. Set an intention for tomorrow morning to pay attention to that first taste. Sip and savor instead of slurp and swig! This small step will help you as you develop a mindset of paying attention to what’s happening in the moment.

Mindful Monday – Color Me Calm

 

One easy way to help self-regulate when feeling overwhelmed with a flood of thoughts or feelings is have a focal point to help screen out the brain clutter. A mantra (word repeated over and over) in meditation serves this purpose. How about when you’re in the midst of your busy day and can’t take a break to sit and meditate? Try a mini-meditation!

A focal point might be a repeated word (“driving”, “breathing”) or it could be a color (such as green or blue when you feel a need for calm, yellow when you need focus) or it could be a sound (a bell or chime) to gently remind you to slow down in mind and body. Give it a try!

Mindful Monday – How Do You Know if You’re Being Mindful?

People sometimes ask me how to know whether they are being mindful or not. Good question! It might sound as easy as saying “if you are, you’ll know it” or “if you aren’t, you’ll know it” but I don’t think that’s always the case. Here’s my quick checklist to help you decide.

 

Do you often find yourself:

  • Thinking “I wish . . . ”, meaning you wish things were different than they are
  • “I wish I could lose 10 pounds.” or “I wish my life wasn’t so hard.” or “I wish I had a better job.”

 

  • Thinking about the past and what you might’ve done differently
  • “I should have studied something different in college.” or “I shouldn’t have wasted so much time on that project.”

 

  • Thinking about the future, with some degree of anxiety
  • “I have so much I need to do!” or “I’m worried this won’t turn out ok.”

 

  • Thinking judgmental thoughts of yourself and others
  • “Nothing looks good on me!” or “I can’t believe she wore that.”

 

  • On auto-pilot, going through the motions with reduced awareness of your experience
  • “I don’t even remember driving home.” or “I do that with my eyes closed!”

 

  • Characterizing life/your day in an “either-or” way, i.e.: all good or all bad.
  • “I had a horrible day!” or “My life is a hard one.”

 

If you answered yes to any of the above questions, you’re in good company! We live hectic lives in an increasingly complex world where information comes at us from more sources than ever before, all vying for our attention. It’s no surprise we’re not more present, more fully aware.