Are You Ready to Reduce Stress in 5 Minutes?


There’s just one mental practice that’s been able to stand the tests of clinical research and that is meditation. When there is a focus on mindfulness, there is a proven ability for anyone practicing meditation to improve their mental performance, increase their focus, and stop depression, anxiety, and stress dead in its tracks.

One of the most common questions that is asked by those who’ve never practiced meditation before involves the time commitment. “How much time do I have to dedicate to meditation to have it help me?” The answer might just surprise you: 5 minutes.

What Could You Do In the Next 5 Minutes?

How often have you wasted 5 minutes in your day? It happens all of the time. Whether you’re reading a Facebook post that ends up being a worthless sales pitch or you just sit at your desk and space off, there are at least 4 or 5 periods of this time that people have every day that aren’t used at all. Instead of wasting this time, try putting an emphasis on mindfulness meditation in there.

What’s interesting about the practice of meditation is that it does more than just reduce current stress levels. It also reduces the amount of perceived stress that people feel during the average day. When you change your focus from a negative, anxiety-based perspective that has worry as the #1 object of attention to a meditation-based focus that looks at positive energy as the top priority, a life can change very quickly.

More Meditation Means More Results

5 minutes is a good place to start, but you’ve also got to build upon each success that you have. Let your 5 minute meditation sessions become the foundation of longer sessions. Why? Because research has shown that those who meditate more on a daily basis have lower levels of cortisol in their bodies. Cortisol is that fuel that makes stress and anxiety burn. If you lower the fuel levels, then you lower the amount of stress.

Meditating for a long period of time can be physically and mentally challenging. You must commit to meditation as you would any other chore. The only difference is that instead of washing dishes or doing laundry, you’re providing your mind with strength that it can use to fight off the cortisol-induced issues that can flood your life patterns.

There is even some thought that a habit of mindfulness can be developed with long-term meditation so that it becomes a natural part of life. In other words, over time it is believed that the mind will automatically shift into a mode of meditation whenever there is an opportunity for rest. How do you get to this end result? By starting your journey today with your very first steps!

Take 5 minutes to meditate at some point in this day. You choose the time, but make it happen. You might just find that it will change your life.

Could Mindfulness Make Monday Mornings Exciting Again?


There’s something about Monday morning that makes it worse than the rest of the week. Part of it is the return to work after a couple of days off with the family, absolutely! There’s also another component that involves stress. You see, people also have from the time they get off on Friday afternoon until they arrive at work Monday morning to begin worrying about the next work week. It’s a hidden minefield that’s disguised in family fun, but there nonetheless.

How could this anticipatory stress be reduced? Through an increased practice of mindfulness.

What Do You Actually Do Every Weekend?

The whole idea of the weekend is to give people a couple days off to relax and rejuvenate. It’s a place where we’re in full control of almost all of our circumstances. There’s no deadlines, no professional workload, and no project demands, but that doesn’t mean you don’t worry about upcoming deadlines, workload responsibilities, and project demands.

Every time you think about work during your time off, you’re increasing your stress levels because you’re anticipating stress when you return to work.

How can mindfulness prevent this from occurring? It works because instead of looking toward the future and the stresses of an upcoming work week, you’re paying more attention to the present moments that you have. Instead of the project due on Tuesday, for example, you’re consciously focusing on the smell of the roses, the crack of a baseball bat, or the flavors of that hamburger you’re having for lunch with the kids.

Mindfulness Is Like a Reset Button

There are only so many seconds available to any given day and there’s a good chance that what you’re doing right now at work may be forgotten by this time next year. Mindfulness slows down the rush toward stress because you’re focusing on the details of right now that matter. With mindfulness a regular habit, you’ll be consciously slowing down your intentions of each action so that you are more aware of the environment around you.

How does that help make Monday morning better? Because it gives your mind time to breathe. Instead of being anxious for Monday, you’ll be seeking out the small, very perfect moments that are surrounding you right now, even as you read this article. The greatest undiscovered frontier isn’t beyond our solar system or beneath our seas: it’s within your soul, the inner core of self that gets ignored because of the frantic rushing that many believe is necessary to find success.

Mindfulness has a different definition of success. It helps you extend your joy because you’re solely focused on the beauty that any given moment can provide. When you work toward this achievement, you’ll notice that Monday morning is no longer a time you hate to experience!

How Could You Add More Mindfulness To Your Life?

mindfulness in your life

As technology continues to take on more roles in life, people are finding that they must consciously disconnect from the world in order to avoid burnout and high stress levels. The idea of mindfulness was once reserved for the ultra-spiritual, or perhaps the person who walked into the heavily scented store that sold crystals, but those days are gone. Mindfulness is something that has become commonly practiced because it is so easy to add to life!

Here are some fundamental ways you could add mindfulness to your life:

Take a walk. Nothing cures stress like a little exercise. When you take a walk, you gain the chance to calm the mind, obtain a better focus once again, and often tap into your creative centers. Green is often relaxing to people, so try taking a walk through a local green space and just enjoy the time away you’re taking to start the process of mindfulness.

Every moment is an opportunity. Can you really practice mindfulness while putting wet clothes into the dryer? Or sticking dirty plates into the dishwasher? You can… and that’s often the best place to start. Being more aware of the sounds, the smells, and the sights of your environment integrates the routine of mindfulness and helps provide long-term success.

Breathing is fundamental. Your breathing patterns are a measurement of how you’re really feeling. Control your breathing and you’ll control those difficult stresses and emotions that are bothering you. Ever take a deep breath to calm down? Now imagine using mindfulness to take a deep breath that lasts all day long!

Eliminate multitasking. When someone’s attention is divided into just two directions, it will take them twice as long to get one task done and they’re twice as likely to make errors. How many tabs are up on your internet browser right now? And do you check social media and the news and your email while working? That’s multitasking too!

Eating and sleeping right plays a major role. There’s an old kid’s song that says Input Output, what goes in is what comes out. What you eat plays a big part in achieving mindfulness because your body needs the right fuel to get through the day. Put junk into your body and you’ll get junk out! Take time to eat, taste the food, and get the right amount of sleep that you need every night.

They get outside. Did you know that you can actually become deficient in Vitamin D if you don’t get outside enough? Going outside does more than just put sunlight on your skin and make you healthy, however, because it also encourages exploration. Mindfulness is all about exploring the internal and there’s no better way to do so than while exploring the external.

Mindfulness Makes New Year’s Resolutions Easy


Do you find that keeping a New Year’s resolution becomes difficult after the first couple weeks? Many people hit a lull with their resolutions right about now and many of them choose to just set them aside. Sometimes it is because there is too little success being noticed from implementing these resolutions, but often it is because a good resolution can be mentally difficult to keep. That’s why instituting the practice of mindfulness can be so helpful to stay on track with any resolution!

What Is Mindfulness? How Can I Make It Work?

In a very real sense, mindfulness is the conscious choice to discard the distractions and problems that are being experienced on any given day to focus on the essentials of life. Rather than engage thoughts, you notice them as an outside observer. You focus on your breathing or one thing that allows you to be able to stay in tune with yourself and your body.

Mindfulness meditation can take several years to master, but its powerful effects can begin from the very first attempt that is made. From chronic pain to anxiety issues, mindfulness can help balance the body, the mind, and the soul. The key is to make sure that the moments that are being encountered are simply being observed… not judged.

Here’s Where Mindfulness Fails For Many People…

Many people may experience the initial benefits of mindfulness meditation and be encouraged by them. Then, out of the blue, they have a thought that they not only observe, but also judge. Once this happens, the effects of mindfulness begin to reduce. When this reduction occurs, then negative self-talk while in the meditative state begins.

Why did I have to judge that thought? That was a stupid thing to do!

I’ve failed myself once again. Can’t I ever get anything right?

I’ve always been dumb and this just proves it.

Negative self-talk is a very destructive cycle. Once it begins, the positive effects of mindfulness meditation continue to reduce, which ultimately results in more negative self-talk and another cycle. By stopping the negative self-talk, many people often find that mindfulness can work miracles!

How Can Negative Self-Talk Be Stopped?

It’s all about shifting habits. For those who have never really attempted mindfulness before, there is likely a multi-tasking habit in place because of being so used to the busyness of any given day. This causes multiple thoughts, multiple reactions, and multiple chances for negativity to occur! By working to achieve a mindfulness “tunnel vision” of sorts, instead of multi-tasking every thought, it is possible to look at each thought and set aside thoughts that aren’t very useful at that given moment.

Instead of judging a thought or worse, judging yourself because you had a thought that wasn’t what you wanted to have, just bring yourself back to the present. Focus on that one thing that brings you into a meditative state. That’s where mindfulness can begin to work for you!

Resolutions are about making the most of a fresh new start with every moment. Mindfulness can help you become more aware of each moment instead of allowing them to pass undiscovered. When you can take advantage of these moments, you’ll be able to achieve any resolution you have!

Silence: The Best New Year’s Resolution You Could Make?

sitting in silence

As 2014 became a reality around the world, millions of people used the new year as an opportunity to create a fresh start. Resolutions were made to lose weight, find more joy and happiness, work harder, spend more time with the family, and so forth. What if, however, the most powerful resolution that someone could make is to give themselves the gift of silence?

Instead of working hard at doing more, what if we worked hard to create a stillness around us and within us to maintain calm and harmony?

Can You Even Exist in the Realm of Silence?

It’s tough to go to bed at night sometimes because of all the racing thoughts. From strategies being implemented to replaying the day’s events to see if correct decisions were made, it doesn’t take long for these loud thoughts to seep into our bones and become part of the very fabric of us. By focusing on silence, it is possible to carve out a space in the loudness and make peace. Without quiet, we can never truly be aware.

We get so used to the noise that quiet becomes uncomfortable, doesn’t it? We feel like we always need to be doing something here or there! If you can get past that initial level of discomfort that comes with a goal of adding more silence to your daily routine, then you’ll find that there are many great rewards awaiting you on the other side of quietness!

Why is Silence So Difficult To Implement?

The problem that many of us have with silence is that a focus on maintaining harmony and peace requires a disassembly of the ego to some extent. We must focus on others more and ourselves less. Instead of pursuing all of our wants and wishes and using all of the time in the day to do so, we carve out spaces of time for stillness where the wants and wishes of others become a higher priority. This softens the ego, brings us each deeper inside ourselves, and the silence here allows us to better understand what we truly want out of life.

In effect, it’s about creating the condition of inner surrender. Instead of putting up walls to defend ourselves against the outside world so we can achieve everything that we believe we must, we let down those walls and let the world come into our hearts. Instead of striving for personal happiness, the goal to make others happy becomes a priority. There are no boundaries on this landscape of silence! There must simply be a willingness on a personal level to embrace it.

Silence Helps To Focus Our Own Goals

What silence ultimately provides is the chance to look at ourselves with an outsider’s perspective. By taking a different look at our lives or even just a difficult situation, our strengths can become stronger and goals can become easier to achieve because there is a greater long-term perspective that is able to be seen. If you’re looking for a unique way to make 2014 the year where everything comes together for you, then why not set your own resolution for more silence in your life?

It’s never too late to start!

The Importance of Making Mindfulness a Habit


Take a moment and think about some of your favorite times in life. Go ahead – do it right now. What do all of these moments have in common with each other? You were present in that moment to create that specifically wonderful memory. Most people don’t remember the countless hours they spent commuting to work or waiting in line to check out at the grocery store. They do remember the moments where they were mindful of the moments that were passing!

How Can I Make Mindfulness a Habit?

We’re not going to be mindful of every moment of every day. That’s a pretty tall task and one that will most certainly burn out the average person! What we can do, however, is work on becoming more mindful of passing moments that we might normally just slide right on by. It’s easy to start working on the skill of mindfulness too – here’s how you do it:

  • Commit to remembering when you open a door.
  • Commit to remembering when you sit down in a chair.

Mindfulness happens with these commitments because we’re making a conscious effort to be in more moments each day. That conscious effort is really all it takes to begin making more out of each and every day!

Observe Your Surrounding Environment Each Time

As you open each door or sit down in a chair, don’t just rush through the process of it. Take a few moments and be aware of what is going on in the environment around you. Are the kids playing and you can hear their laughter? Is there a dog barking like crazy? What kind of music do you hear playing? It is in the fine details of life that we find ourselves remembering the good times. By training ourselves to find the fine details, we’ll create more mindfulness!

Won’t I Interrupt My Life By Doing This?

Here’s a strange thing: most of the time, when you’re either walking through a door or sitting down in a chair, your thought pattern is more about accomplishing the goal of walking through the door or sitting in the chair. By adding in the fine details of these encounters, you’re not subtracting from the experience whatsoever. You’re adding to the experience because you’re more focused, being more observational about your environment.

Those stray thoughts about politics, problems you might be trying to solve, or even the meaning of life that might occur during these activities will still be there when you’ve finished your observational tasks. The difference is that you’ll remember these thoughts more than you normally would because you’re making an effort at mindfulness!

Mindfulness Is An Easy Way To Love Yourself More

In order to love others as ourself, we must first find a way to love ourselves completely. When we’re sailing through a day, ignoring the world around us, that’s not really love. True love comes from enjoying the fine details of life that are always occurring! When we can pay more attention to those details, then we are showing more love and contentment to our lives. When we can do that, we can love others more thoroughly as well.

The key to changing a life could very well be being more mindful. Practice your mindfulness today and see what details you might be missing!

Can You Experience Meditation Through Writing?

joy of writing

The beautiful thing about meditation is that you really can practice this ancient form of contemplation in virtually any task that you are doing. Some people choose to meditate while they take a shower. Others might meditate while doing some household chores. There are even people who can meditate while they’re driving to work!

As a writer, I’ve found that my mind is constantly racing to come up with new ideas, new characters to invent, and new plots that could entertain others. It’s hard to shut down my mind sometimes because as soon as one thought gets pushed back, there’s another one there to fill the gap… and it’s a good thought that needs to be written down! As I was writing down these fresh ideas one day while trying to meditate, I realized that I was able to just be there in the moment as I wrote.

I began to wonder… could you really experience meditation while writing. And the truth is that you can! You don’t have to be a professional writer to engage in meditative writing. Here’s how you can try out meditation through writing to see if it could work for you:

1. Get Yourself Into the Right State of Mind

In order for your mind to be able to begin meditative writing, you’ve got to bring some structure to the thought chaos that is going on inside your head. The easiest way to do this is through the use of deep breaths. Most people having a resting breathing rate of 12-15 breaths per minute, so take at least a couple minutes to just practice deep breathing. Pay attention to how you’re feeling during those moments as that will become the cornerstone of your upcoming work.

2. Give Yourself 10 Minutes To Write

Once you’ve relaxed your mind, it is time to sit down and write. You could use a diary, a journal, or your computer’s word processing software. What matters is that you go into the process with a blank canvas. You’re not trying to write something with fully developed characters or a plot – you’re simply writing whatever comes into your mind! There is no “right” or “wrong” thing to write during this process – allow yourself to be surprised!

3. Read What You’ve Written

After your 10 minutes are up [and make sure you set a timer or alarm to go off so you don’t just keep writing!], take a few moments to read what you’ve written aloud. Try to experience the words as your mind experiences them: emotions, excitement, judgments, and expectations tend to come flooding in. Let yourself experience these things!

4. Highlight Items That Are of Particular Value

I’ve noticed that there are often phrases that have an incredible impact as I read them. By taking the time to highlight these phrases in some way, you can have them stay with you throughout the day. These really are your core wants, ideas, and desires.

Don’t expect perfection the first time you try meditative writing. There is value in practicing this form of meditation on a daily basis. Try it for yourself today and see if this form of meditation can help you better understand your mind!

How Would You Rate Your Mindfulness?


Mindfulness is an interesting concept and one that is often ignored. It is the unique ability to stay in the present, in any given situation, so that we can truly appreciate each moment for what it brings. Thanks to the busyness of the modern lifestyle, it is easy to forget that each moment in time has something special to offer each one of us. Instead of enjoy the perfection of that moment, we’re stressed out about what happened yesterday, what could happen tomorrow, and how we will manage to make it through this current day!

What If You Could Change Your Perspective?

Mindfulness doesn’t have to be something that happens all the time. With a few changes, however, you could increase your level of mindfulness as you go about the routine tasks of the day where you may just end up spacing out, daydreaming, or thinking about things that stress you out. Could you make just one of these changes to experience a higher level of mindfulness?

  • In the shower. The shower is often thought of as a common place to relax, but how often do your thoughts race to other things while you’re there in the water? Instead of thinking about what might happen on your favorite television show, take time to enjoy how you feel right there, in the moment. Breathe in the warm water vapor, feel the water on your skin, and enjoy the one place where time actually does seem to stand still.
  • During your commute. Mindfulness is often in play during the morning commute, especially if you drive to work yourself. Being stressed out because that driver just cut you off and made you spill orange juice all over yourself won’t change your circumstances. Take a moment to be mindful and realize that each person in each vehicle around you is likely feeling stressed out. They aren’t looking forward to their work day either, they might be running even later than you are, and simply be grateful for the journey that you get to take every day.
  • While you’re doing chores. Household chores are a supreme, yet necessary annoyance. You could let that anger and stress of having to do chores fuel you, or you could take a few moments and enjoy the feeling of turning something dirty into something clean. Take a moment to look at how dish soap can soften your hands. How your laundry smells like sunshine, even though it came out of the dryer. There are always moments of perfection available – even in the mundane!
  • While you’re waiting in line. Being stuck in line at the grocery store can be painful. People bump into you all the time, the tabloids are worthless, and there’s usually at least one screaming child somewhere – and sometimes that screaming child is yours! Taking deep breaths, finding a moment to relax, and ignoring the hustle and bustle to focus on how you feel at that given moment can make a long wait seem awfully short!

How Could You Be More Mindful Today?

Mindfulness can come in any moment, but it won’t come unless we are each willing to change in our own unique way. Where could you make changes today that could help you enjoy more perfect moments in life? Use these suggestions today to see what moments you might be missing!

How To Meditate Without Doing It

washing dishes

In Happy Gilmore, Happy was encouraged to go to his “happy place” when he was feeling stressed out about specific situations. In the movie, it was used as a gimmick for a laugh, but in real life, there is a major benefit in being able to locate your own happy place during the day. In a way, this allows you to meditate without meditating – you simply let your mind go to a place where you can rest and relax for a few minutes.

Instead of daydreaming during these times, turn your attention to being able to focus and you’ll be using an informal meditation process yourself! Here are some common ways people can benefit from meditation without actually meditating:

Enjoy some nostalgia. The right song can bring back some great memories. So can browsing through someone’s photo album online. As you see these visual queues, you are automatically taken back to favorite times at that place or with that person. Try taking things a step further by conjuring up a mental image of that person or remembering vivid details of a past memory. The brain remembers more things than you can possibly imagine and it really is stored up there – it’s being able to access those memories that becomes an issue. The more you practice this technique, the more you’ll be able to remember, and the more you’ll be able to find your own happy places.

Write in a journal. Writing is an effective meditation skill because it helps someone process difficult emotions and put them into a tangible format. You don’t have to be good at writing to be good at keeping a journal – what is important is the mental process that turns intangible emotions into a language that everyone can understand. As long as you are making an effort at getting what you’re feeling put into words, you’ll accomplish some meditation without meditating.

Do some chores. Sometimes we’ve got to get out of our own heads in order to be more effective at what we each do. That might mean getting some other tasks done that need to be completed, such as washing dishes, vacuuming the carpet, or even just making the bed. When we’re in a quiet space doing things that put us on a kind of autopilot, our minds are able to better process the information we’ve sent it and cope with stress.

Look up at the sky. Whether you enjoy stargazing or trying to figure out what animal shapes are in the clouds, looking up at the sky is a great way to change the perspective of things. What seems important now, at this very moment, may seem inconsequential to someone else looking in on it without jaded eyes. In gaining a new perspective of a situation, you may also find a new way of solving a stressful issue too. Why does this technique work? Just like all the other techniques do – it’s all about taking the emotion out of any given situation so that you can impartially analyze what is actually going on.

4 Ways to Be More Mindful


Most people can only devote a few minutes each day to meditation. This is a good start because a regular meditation practice will provide you with the foundation of being mindful during your waking hours. There are a few things you can do throughout the day to retain the meditative state that you picked up during your meditation.

1. Spend a few minutes monitoring your breathing.

The practice of paying attention to your breathing will help to center you during the day. Most of us are unaware of it. But once you notice it, it helps to calm the body and mind. It will help anchor you in the awareness of your body in the here and now. Throughout the day you can practice watching your breathing. When your mind starts to wander, bring it back to the breath. The more often you can do this the better you will feel.

2. Focus on the present.

People are thinking all the time. Most of our thoughts are about the past or the future. We get so lost in our thoughts that we are not enjoying the present moment. When you are mindful you realize that you are not your thoughts. When you focus on the present moment, it forces you to stop over thinking and to enjoy life. To practice mindfulness, you need to bring yourself to the present. Whenever you catch yourself with unproductive thoughts about the past or the future, you need to snap out of it and be aware of what is happening now.

3. Focus on happiness.

When we are thinking we have a tendency to focus on the negative or unhappy thoughts. When you find yourself doing this replace it with happy thoughts or emotions. Happiness is a moment-to-moment choice that you make everyday. You can be happy or unhappy. This is a personal decision you make everyday. When you focus on the positive aspects of your life, you will feel better about yourself. People who appreciate small moments of happiness, laughter and joy during the day are living life to the fullest. Remember, positive thinking is better than negative thinking. No thinking is better than positive thinking.

4. Take breaks during the day.

Even if it is for 5 minutes, get up from whatever you are doing and relax. You can use this time to practice on being present or focusing on your breath. During your break you shut off all distractions like your phones, computers, TV, etc. This is your moment to just do nothing. Sit at your chair and practice listening to the sounds around you. Be aware of everything that is happening in your environment. An important part of doing nothing is being able to completely relax. Being mindful is finding peace in the chaos of the day.

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