Mindfulness has entered our everyday conversations in a powerful way. But what does it really mean? Jon Kabbat-Zinn, the creator of Mindfulness-Based Stress Reduction (MBSR), defines it as such:
“Mindfulness is awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.”
In essence, it means being aware of and attentive to what’s going on inside and outside of your body. It means not being on “autopilot,” going through the motions of life without a clear connection to what you’re feeling or doing.
It takes some measure of self-reflection to recognize whether you’re being mindful or not. It’s also a continuous endeavor, meaning that life’s circumstances make it hard to maintain for extended periods of time, so it’s important to regularly refocus our attention when it wanders.
As for its benefits, according to the American Psychological Association, empirical evidence suggests mindfulness helps reduce stress, improve focus and working memory, lower emotional reactivity, increase cognitive flexibility, and improve relationship satisfaction, to name a few.
How you can apply mindfulness to everyday life:
1. Decide to be more mindful.
This may sound obvious, but intention is everything. By simply making the commitment to be more mindful, you prime your mind for being more attentive and aware of what’s going on around you. You’re also more likely to recognize when you’re not being mindful and shift your awareness.
2. Leverage moments of “waiting.”
Whether you’re waiting for a train, are in an elevator, or at your desk waiting for a slow web page to load, our days are filled with moments of waiting. Use those moments as triggers for tuning in. You can close your eyes and take a deep breath, look more thoroughly at the space around you, or simply check in with how you’re feeling at the moment.
3. Listen closely when people speak.
How much of what others say do you think really gets through? How often do you find yourself consumed with thoughts or seeking distraction while someone else is speaking? Listening is a great anchor to mindfulness. Whenever you're in conversation, aim to pay closer attention, make eye contact, and ask questions to fully take in what the speaker is saying. You’ll gain more insights and form a deeper bond.
4. Notice the senses.
Your senses offer constant invitations to mindfulness because they’re always attentive to the stimuli of the present moment. Linger over a delicious bite of food as you taste it, appreciate the smell of essential oils, gaze at the interesting views of your daily commute, touch someone in a loving and appropriate way, and hear the murmur of sounds outside your window. If you’re not sure where to start, feel your own heartbeat or the rise and fall of your breath.
5. Seek out nature.
There is something awe-inspiring about nature that easily quiets the mind. Going on hikes to watch the sunset is nice, but you can still experience the mindful benefits of nature almost any day. Look out the window and see the trees swaying in the breeze or step outside for a brief walk during your lunch break. You can even pull up beautiful photos of nature online. Seek out nature as much as you can and observe it closely.
Being mindful is something we can all do regardless of the day or what we’re doing.
How do you invite mindfulness in everyday life? Share with us in the comments below!
How to Detox Your Body, Mind, and Home Without Dieting
Detoxing is hot right now, but it goes beyond doing a juice cleanse to lose a few pounds and get glowing skin. You can renew your body, mind, and home any time of year – you don’t have to wait for the seasons to change or a beach vacation where swimsuits are required.
Here are nine high-leverage ways to refresh your body, mind, and home so you can feel light, clear, and motivated to move forward in your life.
First, let’s talk body. Follow these three steps to detox your body without dieting:
1. Eliminate processed foods. They hinder your circulatory and excretory systems, leaving you bloated, tired, and heavy.
2. Sip warm water with lemon throughout the day. This is a natural and highly effective way to gently trigger your body to release excess fluids that lead to bloating and toxicity.
3. Experiment with an elimination diet to easily test for allergies. Start by eliminating dairy, gluten, soy, and eggs for two weeks. Then add in each allergen, one at a time every three days, and notice if you have any reactions or symptoms. Always get approval and guidance from a medical doctor.
Next, master your mind with these steps:
1. Start each day by writing down 3–5 things you’re grateful for. When you’re grateful for what you already have, everything you want flows more easily.
2. End the day by doing a brain dump of everything on your mind and writing out a to-do list for the next day. This will wipe your mental slate clean for the following day and help you sleep without anxiety.
3. Experiment with meditation. Start by sitting and breathing deeply for 3–5 minutes. If it feels good, meditate for longer and research different techniques to see what you like best.
Now cleanse your environment to support yourself. A clear, calm environment fosters a peaceful mind and a balanced body:
1. Grab a large garbage bag and go through your closet and drawers, throwing in everything that no longer fits and/or makes you feel great. You can sell or donate these things.
2. Replace your cleaning products with nontoxic versions. Choose products that use the natural power of essential oils, soaps, and even household items like apple cider vinegar and lemon to keep your house clean.
3. Burn candles to absorb food scents and naturally keep the air fresh. Open your windows frequently to improve air circulation.
What’s the first step you’ll take to detox your body, mind, and home without dieting? What’s the big reason you want to renew and refresh yourself on a holistic level? Your big “why” will drive you and keep you on track.
Leave a comment below and tell me the first step you’ll take – I can’t wait to hear from you.
The Secret Key to Actually Enjoying Life
The daily grind of modern life can be exhausting: working full-time, going to appointments, running errands, squeezing in grocery shopping, preparing nourishing meals, finding time to exercise…the demands might seem endless.
When’s the last time you spent an afternoon doing absolutely nothing?
According to Dr. Matthew Sleeth, taking time to rest and relax may be one of the best things you can do for your health. In his book 24/6: A Prescription for a Healthier, Happier Life, Dr. Sleeth emphasizes that for almost two thousand years, Western culture stopped for twenty-four hours once a week, every week.
“Even when I was a child, you couldn’t buy gasoline, you couldn’t buy milk. The drugstores weren’t open.…And so society just had a day where they put it in park. [That] was Sunday…until the last thirty years or so,” he said.
Now, in a culture that celebrates being busy, people are on the go nonstop – and it’s taking a toll on our health and happiness. According to Dr. Sleeth, constant stress is causing a growing epidemic of depression and anxiety, and stress hormones such as adrenaline and cortisol are linked to obesity and diabetes.
What’s the solution? Blocking out regular time in your busy schedule to rest and recharge. Though Dr. Sleeth recommends an entire day, taking it easy for just a few hours once a week can help you actually enjoy your life instead of watching it speed past.
Even if your Monday is busy and stressful, it can be reassuring to know that you have a relaxing and stress-free Saturday to look forward to. For someone with a sedentary desk job, that may mean unplugging from your computer and going for a hike; for someone who spends a lot of time on their feet, that might mean curling up with a cup of tea and a good book.
Whatever you choose, prioritizing unstructured downtime is a crucial form of primary food that will help you relax, appreciate what’s good in your life, and return to your daily tasks with renewed energy and enthusiasm.
Do you spend enough time doing absolutely nothing?
Share in the comments below.
How to Find Your Spiritual Side
At Integrative Nutrition, Joshua teaches that spirituality is a vital part of a person's primary food – what sustains you beyond your plate, like your career, relationships, exercise, and spirituality.
Today we’re talking about spirituality. You don’t have to be religious to be spiritual; it’s important to get in touch with what spirituality means to you as a bio-individual. Most of the time our minds are running a mile a minute, and we need to tune into our spiritual side to feel connected, calm, and confident.
Spirituality doesn't have to be complicated or time consuming. It can be as simple as taking a hike in the woods or park – it’s all about appreciating the beauty of nature. Perhaps quiet meditation or yoga is your style of spirituality.
Here are a few ideas to experiment with spirituality:
1. Try meditating.
2. Take a yoga class.
3. Read a spiritual self-help book.
4. Take a walk in nature or spend time camping.
5. Unplug from technology for a few days and listen to your inner voice.
If nothing else, I encourage you to take 10-15 minutes to find a quiet space, calm your mind, feel your breath, and contemplate spirituality. Be present in the moment.
The benefits of spirituality are countless. When you’re in tune with yourself and are able to quiet your mind, you can transform your life. These are five benefits of integrating spirituality into your life:
1. Reduces stress.
2. Supports weight loss.
3. Diminishes anxiety.
4. Improves happiness and reduces the risk of depression.
5. Makes you feel like there’s more time in each day.
How do you find spirituality in your own life?
Share in the comments below. I can’t wait to hear from you.
6 Ways to Lift Your Mood in Minutes
When you’re in a bad mood, what’s the one thing that snaps you out of it no matter what? What makes you feel amazing on a not-so-great day?
One of the key things I learned while studying at Integrative Nutrition is how to fuel myself and refresh my outlook through primary food – the relationships, work, exercise, and spiritual practices that fill me up in ways food can’t.
Today, I want to share my favorite ways to turn a negative mood into a positive mood and instantly feel reenergized and inspired.
Work out.
Physical movement is high on my list. When I’m feeling a little down, I love to hit the gym, do some kickboxing, crank up the tunes and dance in my living room, shake it out in a high-energy Zumba class, or zen out with yoga or tai chi.
Take it outside.
Going for a long walk in my neighborhood or taking the dog for a stroll are some of my favorite ways to breathe in fresh air and connect with nature.
Have more fun.
Fun and laughter are great medicine for low moods. Laughing with a friend, watching a funny movie or show, flying a kite, and singing are ways I cheer myself up.
Connect spiritually.
I reconnect and recharge through prayer, meditation, journaling, writing a gratitude list, breathing deeply, and reminding myself that difficult moments will pass.
Connect with loved ones.
Surrounding myself with family, talking to a good friend, getting a hug, or even connecting with like-minded people on Facebook, Twitter, and other social media outlets make me feel more connected and less alone.
Get nourishment with energizing food.
A warm cup of tea, healthy meal, energizing juice, or some raw chocolate can lift my mood in minutes.
Now it’s your turn. What’s your favorite way to improve your mood and reenergize yourself? Tell me in the comments below. I can’t wait to hear from you!
