Practices

To improve your relationships with others, deepen your connection to the world around you, and most importantly, cultivate a healthier relationship with yourself, begin practicing mindfulness and make it an essential part of your daily life.

Practice: Starting Your Day with Mindfulness

Here are some tips to help you start your day with presence—setting the right tone for yourself before engaging in daily activities.

You can choose one, a few, or even apply all of them, depending on what resonates with you.

  1. Intentional Beginnings:

Avoid making your first action upon waking up checking your phone, emails, social media, or the news. Take charge of how your day begins. 

  1. Grounding Your Body:

After getting out of bed, sit on the edge in a relaxed posture with your spine straight but not stiff. Bring your attention to different parts of your body, noticing the sensations you feel in each area.

  1. Conscious Breathing:

Take a few deep, full breaths. Focus on the rhythm of your breathing, following each exhale until the very end.

  1. Set Your Intention for the Day:

Ask yourself: What is my intention for today? Choose a purpose for your day—whether it’s how you want to interact with others, how you approach your tasks, or the emotional or mental qualities you want to embody.

Throughout the day, revisit your intention. Bring your attention to a single breath and return to the present moment. Reflect on how well you’ve stayed aligned with your intention and how you can carry it forward for the rest of the day.

  1. Practice Gratitude:

Before diving into your daily tasks, take a moment to express gratitude for one or three things. The choice is yours.

Key Takeaway:

The essence is to start your day mindfully. Be aware of what actions, thoughts, and feelings shape the beginning of your day.

Practice: one minute of mindfulness practice

Practicing mindfulness for just one minute is a simple and effective way to refocus your mind, bring your attention to the here and now, and reduce stress. Here’s how you can do it:

  1. Get Comfortable
  • Have a comfortable posture- that being either sitting, standing, or lying down.
  • Close your eyes if it helps you focus, or keep them softly open.
  1. Soft focus on Your Breathing
  • Take slow, deep breaths in through your nose and out through your mouth.
  • Pay attention to the sensation of the air entering your nose, filling your lungs, and then leaving your body. Or just observe the movement of your chest and abdomen through each in and out breathing.
  1. Bring Awareness to the Present
  • Notice the physical sensations in your body, like the feeling of your feet on the ground or the way your clothes touch your skin. Just notice it and let go of any judgement and labeling it.
  1. Let Thoughts Pass
  • If your mind starts to wander, gently bring your attention back to your breath or the present moment. Acknowledge them without judgment and let them go.
  1. Conclude with Gratitude
  • Before finishing, take a moment to feel gratitude for taking this brief pause for yourself.

Even this one minute can leave you feeling calmer and more grounded. With regular practice, it gets easier to extend mindfulness into longer sessions or your daily activities.