The news is out! We are not victims of circumstance or biology. No matter what your past history entails, the good news is change is possible. Our brains are flexible and wired for change and adaptability.
Here are seven ways that you can change your mind, and life, for the better with the help of mindfulness practices.
1. Live mindfully
…that is, consciously, with awareness and conscious choice. Living mindfully means bringing conscious awareness to everything you do. It doesn’t mean you have to spend hours a day meditating but even a few moments of pausing, breathing and noticing what you are experiencing without overthinking can help improve mood and manage daily stress.
2. Relate to experience directly
Try using your senses rather than through thinking, analyzing or judging all of the time. Take a moment to stop, notice and check in with your self. A simple mindfulness exercise is the 5×5 pause. Going through your five senses and noticing the first 5 things you see, hear, feel, smell and taste. (Taste is sometimes a difficult one, unless you are seated at a sushi train…yum!) However, by the time you get to taste, you will have mindfully checked in with yourself.
3. Stay in the present
Resist the urge to dwell on past events or worry about future “what ifs”. Staying present involves noticing and accepting your day to day, moment to moment experience as real and valuable. Whenever you find yourself time travelling in your mind try a simple 5×5 meditation or simply stop and notice your breathing for a few moments, to bring you back to now.
4. Avoid avoiding all unpleasant feelings at any cost
Try to welcome all feelings and emotions as temporary messengers who have something to tell you. Feelings are neither good nor bad, they just are and they do pass. Emotions are our body’s way of communicating our truest needs, desires and wants. We don’t have to follow our emotions or do what they tell us to every time, however, acknowledging your feelings is the first step towards honoring our truth. Knowledge is power after all.
5. Accept things as they now are and go from there
Instead of how you would like them to be. Don’t waste energy or time on struggling with discontent. The more you struggle with feelings of frustration, unfairness and anger regarding those things that you cannot change, the less energy you have to put into changing those things you can.
6. Learn to see your thoughts as just thoughts, not facts or reality
Some thoughts are factual, some may have elements of truth and some may be completely incorrect – learn to choose which thoughts are most helpful to you rather than focusing on whether they are true or real. Focusing on thoughts gives them undue power – choose your thoughts wisely.
7. Practice self-compassion daily.
Be kind to yourself. Learn and practice how to be your own best friend and treat yourself with the kindness, compassion and respect you really want. Watch what you say, do and how you treat you. If you find yourself saying, doing or treating yourself in a way that you would never treat a friend then that is a sign that you need to be more loving to you.