Is your mind always preparing for the future?

What time is soccer practice tomorrow. How many meetings are booked next week? Is it going to rain this weekend while we have plans?

Do you feel stuck on repeat from past events?

I wish I had mentioned that yesterday. I ate an uncomfortable amount at dinner last night and I hate how I feel. Why did I do that? I think my conversation with my friend was strained and they probably misinterpreted what I meant.

Mindfulness is being aware and present in the moment.

When we have a mindful moment we aren’t dwelling on events of yesterday or worrying about future events but taking in the moment. Mindful Moments through the day will impact your happiness. For the Better!

Be on the look out for the small joys in the day instead of waiting for the grand events.

By cultivating mindfulness, we create a mental space that allows us to fully experience and appreciate the richness of life. This ultimately leads to a greater sense of happiness and well-being.

How do these Mindful Moments increase your happiness?

Reduced Stress

Mindfulness helps individuals stay present in the moment, reducing worry about the past or future.
By focusing on the present, people can manage stress more effectively and experience a sense of calm.
Improved Emotional Regulation

Mindfulness encourages awareness of one's emotions without judgment.
This self-awareness allows individuals to respond to emotions in a more controlled and constructive manner, leading to greater emotional well-being.
Enhanced Relationships

Mindfulness fosters better communication and empathy.
Being fully present in conversations and interactions can improve the quality of relationships, leading to more positive social connections.
Increased Gratitude

Mindfulness involves paying attention to the positive aspects of life.
Practicing gratitude, a common component of mindfulness, can lead to a greater appreciation for the present moment and a more positive outlook on life.
Better Physical Health

Mindfulness practices, such as meditation, have been linked to improved physical health.
Reduced stress and better overall well-being contribute to a healthier lifestyle, positively impacting happiness.
Heightened Self-Awareness

Mindfulness encourages self-reflection and awareness of one's thoughts and behaviors.
This self-awareness can lead to personal growth, a deeper understanding of oneself, and an increased sense of fulfillment.
Improved Concentration and Focus

Mindfulness practices, like meditation, have been shown to enhance attention and concentration.
The ability to focus on tasks at hand without distraction can lead to a sense of accomplishment and satisfaction.
Mind-Body Connection

Mindfulness emphasizes the connection between the mind and body.
Practices like mindful breathing can have a calming effect on the nervous system, promoting overall well-being and a positive mental state.
Acceptance of the Present Moment

Mindfulness encourages acceptance of the present moment without judgment.
Accepting situations as they are can reduce resistance to life's challenges, fostering a more content and satisfied state of mind.
Increased Resilience

Mindfulness practices can enhance psychological resilience.
Individuals who are mindful tend to bounce back more quickly from setbacks, facing challenges with a positive mindset.

**Mindful Moments**

**Formal Practice**
**Breath Work**
**Look For Small Joys**

How to incorporate Mindful Moments

1) Formal Practice

Some people find it helpful to carve out specific times for a mindful practice. This may be a great habit as you build the mindful muscle. Does a 5 minute session at the start of your day help set your intention and decreasae some of the anticipatory stress of the day. Others find that capping the night off with meditation is beneficial piece in calming down the mind.

There are many apps on the market that offer guided meditations:

Calm- This product has a robust selection with meditations, white noise and plenty of kids options. There are structured series of meditations but I think the sleep stories are a big selling point for this app. They offer a limited free option but their yearly app comes with a price-tag. App Link
Ten Percent Happier- This app rolled out after the best selling book. It’s no secret I’m a huge Dan Harris fan. This app brings an approachability to meditation. This is ideal if you feel you aren’t doing it right or there is no way you could meditate. The podcast offers sprinkles of free meditations and the paid app increases the offerings. App Link
Peloton- It’s not just cycling. If you already have this subscription don’t let the meditation tab go to waste. Not only do they offer a full selection of meditation but the restorative and vin yoga will give you a little of the somatic movement you may be looking for in an app. App Link
Balanced-This app leads users through what feels like personal mediation journeys. After your practice, the feedback you give guides the algorithm for the next guided meditation. This is a paid app but they frequently offer amazing free specials. App Link
Headspace- This app offers a huge mix of meditations that are organized by categories. There are labeled tools in to help improve your outcomes. This is a paid app as well. App Link
Healthy Minds Program- This is a free app that may help you get your feet wet with some guided mediation. This app was set up by a non-profit who have a passion for science and meditation. Amazing! App Link

2) Breath work.

Adding in breath work is a great way to access and calm the mind. This can be done as a more formal practice or start gradually adding this in. When you notice tightness, take some big breaths and notice your surroundings. Prior to starting a meal take some big breaths and notice your meal.

Start by taking a moment and taking in a deep breath with a large exhale prior to eating.

If you would like to see a video on a specific technique, this is Dr. Weil demonstrating 4-7-8 breathing. 4-7-8 Breathing

3) Look for Small Joys.

Use your Five Senses through the day to help pinpoint small joys. Noticing small joys through the day can be another amazing way to add in mindfulness. Seek out small joys and consider the senses that are impacted.

Did you just bite into some chocolate? Are you savoring the creamy texture? Did you feel the sun on you when you stepped outside? Did you smell the freshness of a nearby tree?

Adding in a mindfulness practice doesn’t need to be ‘time on the mat’ but can be Mindful Moments. Tap into these ‘here and now’ moments and find your joy.

The more we practice mindful moments the better attuned we become with our bodies. Being more mindful and noticing joy helps us to become more intuitive eaters! The more attuned we are to our senses and the moment the more practiced we become at noticing our hunger and our fullness.

Bottom Line

Mindful Moments can increase our happiness and body attunement. We can add this in with or without a formal practice. Look for things that bring you joy and think how they impact your 5 senses.

Let me know how you are finding Mindful Moments in your day?

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3 Ways to Find Your Mindful Moments