Models For A Mindful Life

Gram’s Wisdom 59:

My Gram wouldn’t have heard/known the term mindfulness, yet she lived her life in a mindful way. She was in touch with her surroundings, in touch with herself, and in touch with people. Gram always found time to go outside take a walk and listen while the earth and nature spoke. If I was having a particularly bad day, I was told to shut my eyes, take a deep breath, and try to see myself differently. Gram told me once that there was no better way to learn something new than to have simple conversations with others.

If you have made the decision to be more mindful in your daily life but aren't exactly sure where to start, you have come to the right place! Below are ten practices you can adopt to make practice easier.

1) Observe new distinctions.

Mindfulness is a powerful practice that invites you to engage with the present moment in a way that goes beyond mere existence. One key aspect of mindfulness involves actively observing new distinctions. Picture it like tuning into the subtle details of your surroundings, emotions, or your thoughts. When you make a conscious effort to notice the nuances and distinctions in your experiences, a remarkable change occurs. It's like seeing the world with fresh eyes, discovering the beauty in the ordinary. This intentional observation enriches your understanding of the present and brings about a rush of positive effects. The more you explore your daily life, the more you find to appreciate and savor.

Moreover, actively observing new characteristics heightens interest in your life. It's like turning the pages of a captivating book, eager to discover what happens next. By paying attention to the details, you become an active participant rather than a passive spectator in the narrative of your existence. This increased engagement with the present moment deepens your connection to life and opens the door to greater fulfillment. Embrace mindful observation, seek out the subtleties that make each moment unique, and cultivate a more enriched and meaningful life experience.

2) See in yourself a “work in progress.”

Shifting your perspective is another crucial aspect of mindfulness that can significantly impact your well-being. Often, you get caught up in the pursuit of a specific outcome, whether it's acing a project, achieving a fitness goal, or mastering a new skill. However, the magic lies in enjoying the process rather than fixating on the result. When you savor the journey, every small step becomes a victory, and the overall experience becomes more rewarding. It's akin to appreciating the brushstrokes on a canvas rather than obsessing over the finished painting. By embracing this mindset, you not only reduce stress and anxiety but also adopt a genuine sense of joy in your actions.

Furthermore, the way you perceive yourself plays a fundamental role in your mindfulness journey. When you’ve boxed yourself into rigid and negative labels, like declaring, "I am bad at art," you limit your potential. Viewing yourself as a fixed entity makes you susceptible to mindless thinking, and these negative thoughts can inadvertently manifest as self-fulfilling prophecies. Instead, acknowledge that, like a piece of clay, you are ever-changing and malleable. Embracing this flexibility allows you to break free from self-imposed limitations.

3) Examine paradoxes. 

Delving into the scope of paradoxes offers a unique pathway to personal growth and resilience. Actively paying attention to these seemingly contradictory aspects of life enables the development of a profound skill: the ability to accept and tolerate ambiguity. Life is intricate, filled with situations that may appear contradictory at first glance, but exploring these paradoxes helps you navigate the nuances with grace. As you become more skilled at accepting ambiguity, the anxiety often associated with uncertainty begins to subside. It's like learning to dance through the uncertainties of life rather than feeling paralyzed by them.

Additionally, this practice of actively considering paradoxes extends beyond external circumstances and becomes a valuable tool for self-discovery. Recognizing the paradoxes within yourself is a transformative process. It involves admitting the complexities that make you uniquely human—your strengths alongside your vulnerabilities, your successes connected with your challenges. By shining a light on these internal paradoxes, you encourage a deeper sense of self-awareness. This self-awareness allows you to make more intentional choices and furthers a greater understanding of your motivations and behaviors.

4) Add humor to mindfulness.

Laughter, often hailed as the best medicine, carries with it a profound connection to mindfulness. Humor has a remarkable way of prompting us to step back and view situations from unexpected angles. It's like a mental gymnastics routine that nudges you out of your habitual thought patterns, encouraging a fresh perspective. When you find humor in your life or situations, you're essentially engaging in a form of mindfulness. It's not just about the punchline; it's about the mental agility required to recognize the unexpected and appreciate the lightness amid life's complexities. By tapping into this humorous mindset, you become more resilient and better equipped to navigate challenges with a sense of playfulness and optimism.

Also, the ability to find humor in life contributes to a greater acceptance of your circumstances. Laughter serves as a tool in breaking down the barriers of resistance or frustration. It doesn't necessarily diminish the seriousness of a situation, but it provides a coping mechanism that allows you to approach challenges with a lighter heart. This acceptance is rooted in mindfulness, as it involves a sharpened awareness of the present moment and an openness to finding joy even in the face of adversity. Celebrate the therapeutic power of laughter, seeing in it a conscious choice to embrace the unexpected with a smile.

5) Consider other points of view.

Approaching a problem from various perspectives not only enhances problem-solving skills but also contributes to a greater sense of acceptance. When you limit yourself to a fixed interpretation of a situation, it becomes challenging to navigate and accept the nuances that may exist. Considering the viewpoints of different people opens a world of possibilities, making the problem more palatable. Here are some key points to highlight the benefits of embracing diverse perspectives:

• Enhanced Problem-Solving: By considering various viewpoints, you tap into a collective pool of ideas and solutions, enriching your problem-solving approach.

• Increased Empathy: Understanding different perspectives cultivates empathy, promoting a more compassionate and open-minded approach to problem acceptance.

• Reduced Resistance: Embracing diverse viewpoints minimizes the resistance that often arises from rigid interpretations, making it easier to acknowledge and work through challenges.

• Cultivation of Creativity: Diverse perspectives fuel creativity, encouraging you to think outside the box and explore innovative solutions to problems.

• Facilitation of Learning: Engaging with different viewpoints is a learning opportunity, promoting personal and intellectual growth by expanding your understanding of various facets of a situation.
  
  

6) Choose positive alternatives to your problems.

In the face of challenges or undesirable outcomes, it's crucial to shift your mindset from mere problem recognition to one of potential growth. Every problem, no matter how daunting, possesses a silver lining waiting to be uncovered. Instead of dwelling on the negative aspects, ask yourself, "How can this problem contribute to my ongoing personal and professional development?" By reframing the situation as an opportunity for growth, you pave the way for a more resilient and positive perspective. Challenges are not roadblocks; they are bridges offering valuable insights and lessons that contribute to resilience and wisdom.

Each problem is the classroom, and you’re the student. What lessons can be taken away from the current predicament? Is there a skill to be honed, a perspective to be gained, or a strength to be discovered? Embracing problems as learning opportunities positions you as an active participant in your own life. Moreover, recognizing the potential for opportunity in every problem fosters a sense of curiosity and adaptability, converting what could be perceived as a disaster into an exciting adventure. The difference lies not in the problem itself but in how you choose to identify and engage with it.

7) Keep a joy collection.

Building a joy collection is like curating a treasure trove of happiness readily available whenever you need a mood boost. This collection can take various forms, from written paragraphs vividly describing joyful moments to an assortment of photos capturing those special times. The key is to make these memories easily accessible, creating a go-to source of positivity. In the hustle and bustle of life, it's all too common to get caught up in the challenges and setbacks, inadvertently overlooking the reservoir of joyous experiences that shape our lives.

The significance of reflecting on positive moments has been shown to elevate your positive mental state. Your joy collection serves as a personal archive of happiness, reminding you of the laughter, accomplishments, and simple pleasures that have graced your journey. Whether it's revisiting the description of a cherished memory or flipping through photos that encapsulate moments of pure joy, your joy collection becomes a powerful tool for cultivating gratitude and maintaining a brighter outlook on life.

8) Create a mindful journal.

Beginning or concluding your day with the practice of documenting significant events adds a touch of mindfulness that can profoundly impact your overall well-being. This routine not only helps in reflection but also in cultivating a heightened awareness of your experiences. Here are several examples to consider as you embark on this mindful journaling journey:

1 | Expressing Gratitude: Jot down moments that made you feel grateful during the day, whether they were small gestures or significant events.

2 | Achievements and Milestones: Document your accomplishments, whether big or small, celebrating your progress and recognizing your efforts.

3 | Challenges Overcome: Note instances where you faced challenges and successfully navigated through them, highlighting your resilience.

4 | Acts of Kindness: Record both the kindness you received and the kindness you extended, fostering a sense of connection and goodwill.

5 | Beautiful Sights or Sounds: Capture the beauty in your surroundings, from a breathtaking sunrise to the soothing sounds of nature.

6 | New Learnings: Write about insights gained or lessons learned during the day, fostering continuous personal growth.

7 | Reflections on Challenges: Explore your thoughts and emotions surrounding challenges, fostering a deeper understanding of your responses.

8 | New Perspectives: Consider events from different angles, noting any shifts in your perspective and understanding of situations.

The mindful reviewing of these entries promotes a more conscious and appreciative approach to life.

9) Engage in mindful exercise. 

Engaging in physical activities like walking, biking, or weightlifting provides an excellent opportunity to cultivate mindfulness in your daily routine. As you embark on these activities, take a moment to immerse yourself fully in the experience. Feel the rhythm of your footsteps or the resistance of the weights, notice the sights around you, and breathe in the scents of your surroundings. This heightened awareness not only deepens your connection to the present moment but also tunes you into the messages your body is sending. By consistently practicing mindfulness during these activities, you develop a familiarity with the mental state, making it more accessible in other aspects of your life. This carries over into decision-making as the clarity and presence cultivated through these physical practices lay a foundation for making more intentional choices in various areas of your life.

10) Change up your routine.

Venturing into the realm of the unfamiliar by trying new things is a deliberate approach to staying mindful and invigorating your daily routine. It's the small, intentional deviations from the norm, such as choosing a different place to sit, taking an alternate route home, or exploring a new restaurant, that inject a sense of novelty into your experiences. These seemingly minor acts disrupt your habitual patterns and, in turn, prompt you to be fully present in the moment. The world becomes a canvas of possibilities when you break away from the usual, allowing you to notice details that might have gone unnoticed in your routine. This practice extends beyond the physical realm, as it encourages you to adopt a fresh perspective on life, reminding you that every experience, no matter how small, holds the potential for newfound awareness and appreciation.

My final thoughts.

As with so many things in my life I have my Gram to thank for the beginning of a lifelong mindfulness practice. She always said that life was a gift and that it needed attention. So, each year I pay a little more attention because I believe life is a miracle, and it should not be wasted.

Thank you for reading this post, I hope you have enjoyed it.

For more information, check out these posts.

10 Easy Ways To Be Mindful While Doing Every Day Tasks.

Establishing The Essential Principles Of Mindfulness.

Let Nature Be Your Guide To Inner Peace

Are you feeling disconnected with yourself, your life, or the inner peace you wish you had? Maybe you're so preoccupied with everything in your daily existence that you hardly have time to realize what goes on around you.

Perhaps the only time you observe nature is when the weather has the nerve to meddle with your to-do list. Maybe you can't recall the last time you were inclined to simply sit outdoors in quiet observation, leaving your phone and your cares inside.

There is indeed an enormous amount of proof that spending time in nature has a considerable beneficial influence on mental and physical health. Strolling in a green space has been demonstrated to help with mental health issues such as depression and ADHD. 

For some of us, being in nature can become the beginning of a meditation practice, or a heightened spiritual understanding of how we are all related. For others, it is simply an incredible method to relieve tension.

Time spent in nature is a delightful way to temporarily forget oneself while concentrating on things outside of ourselves. In addition to treating mental health challenges and enhancing physical well-being.

Here are a few excellent techniques to begin bonding with the natural world around you, no matter where you want your time outside to take you.

1. Slow your steps to the speed of nature.

Walking slowly has a calming effect on your breathing. It also opens a world of subtle beauty that often goes unnoticed in the hurried pace of modern life. When you consciously slow down your steps, you create an opportunity to engage with your surroundings on a deeper level. It's as if a veil has been lifted, revealing the intricate wonders that exist within the commonplace.

A tiny lichen thriving in a sidewalk crevice suddenly becomes a miniature forest, showcasing the resilience of life in unexpected places. Similarly, a previously overlooked tree now commands your attention with its unique branches and leaves. A testament to the diversity of nature in urban settings.

As you embark on this thoughtful exploration, you become attuned to the symphony of sounds in your environment. The rustling leaves, chirping birds, and distant traffic hum. The world around you begins to unfold in an array of colors, textures, and scents. The soft caress of a gentle breeze on your skin and the warmth of sunlight filtering through the foliage provides a sensory experience that feels deeply nourishing.

A feeling of peace may be your companion in this slower pace of life. You might even engage in spontaneous conversations with fellow pedestrians, making connections that would have remained hidden in the rush. Time stretches before you, and worries fade as you immerse yourself in the present moment.

Embrace the art of walking slowly. For it is not only a physical act but a mindfulness practice that invites you to savor the richness of your surroundings. With each unhurried step, you promote a deeper connection to the world, and in doing so, discover the extraordinary within the ordinary.

2. Test barefoot breathing.

Find a peaceful spot outside—a park nook, a quiet space in your garden, or your favorite wild location. Slip off your shoes. Shut your eyes and take 100 deep, soft breaths while feeling the sunlight on your face, the breeze on your body, and the warm heart of the ground through the soles of your feet.

Indeed, humans are unique in their tendency to separate themselves from the direct connection with the Earth's natural energies using shoes. This intriguing phenomenon highlights a reflective aspect of our relationship with the environment. When you peel away the layers of modernity and remove your shoes, it's as if you have discovered an ancient, primal connection that has been buried beneath the trappings of civilization.

Standing barefoot on the Earth is a return to a more instinctive state, a recovery of the close bond that our ancestors had with the land. The sensation of cool soil, warm sand, or dewy grass beneath your feet can be remarkably grounding. It's as if the Earth is cradling you, sharing her vital energy with your very being.

This act satisfies a need for connectivity. Reminding us that we are not separate entities in the world but a part of a vast, unified ecosystem. Through the soles of your feet, you can absorb the Earth's energy, ground yourself in the present moment, and harmonize with the natural rhythms of life.

In this simple act of shoelessness, there is a sense of liberation from the limitations of the modern world. It's a repossession of a lost connection, an appreciation of our shared existence with the planet. It’s a reminder that, despite our technological advancements, we are, at our core, earthbound beings pursuing a relationship with the spirit of the Earth.

3. Dine alfresco.

Taking your lunch or a good book outside to savor amid nature is a simple yet refreshing act. It's a chance to escape the confines of indoor spaces and embrace the great outdoors. As you settle onto a park bench or spread out a picnic blanket, you open yourself to a world of sensory delights.

The fresh air that surrounds you carries the whispers of the natural world. The scent of blooming flowers, the earthy smell of grass, and rustling leaves in the breeze. With each breath, you inhale the invigorating essence of the environment, revitalizing your body and mind.

Natural sunlight, whether filtered through the branches of a tree or blanketing the open space, washes you in its warm embrace. The life-giving energy of the sun fills you with vitality and brightens your mood. The play of light and shadow creates an ever-changing canvas, enhancing your appreciation of the world's beauty.

As you dine or lose yourself in the pages of a captivating book, the music of nature provides a soothing backdrop. Birdsong, the distant murmur of water, and the occasional movement of wildlife become the soundtrack to your experience. Enhancing your sense of connection to the natural world.

In these moments outdoors, you're not just feeding your body or engaging your mind; you're nurturing your spirit. You allow yourself to be fully present and open to the beauty and wonder of the environment. To find solace in the simple pleasures of life. So, seize the opportunity to dine al fresco or lose yourself in a book under the open sky, for in these moments, you'll discover a sense of harmony and inner peace.

4. Give a tree a hug.

While the term "tree-hugger" may be employed with a touch of irony, there's a genuine and revitalizing practice behind it. Hugging a tree isn't just an ecological statement; it's a simple yet reflective way to connect with nature and replenish your energy reserves. When you approach a tree intending to embrace it, you're about to partake in an age-old ritual that transcends language and culture.

As you close your eyes and press your cheek against the rough, textured bark of the tree, you initiate a sensory understanding like no other. The bark, a protective layer for the tree, now becomes a channel for your connection to the natural world. It's as if you're sharing a moment of familiarity with a living, breathing entity.

Spread your arms to encircle the tree, you're engaging in a silent conversation with nature. In this embrace, you can feel the tree's steadfastness and its resilience. Its deep-rooted connection to the earth becomes a reminder of the interconnectedness of all life on our planet.

In this simple act of hugging a tree, you're forming a bond. Exchanging a bit of your vitality for the wisdom and serenity that the tree offers while also reminding you of your place in life. It's a moment of quiet communion, a chance to slow down and rekindle your connection to the natural world.

In conclusion, our connection with nature has immense benefits for our physical, emotional, and spiritual well-being. Simple acts like walking slowly, going shoeless, enjoying meals or books outdoors, and even hugging trees can nurture this connection. These practices ground us, rekindle our primal bonds with the Earth, and provide opportunities for mindfulness and renewal. Amid the fast-paced modern world, moments in nature offer a reminder of our interconnectedness with the environment. An occasion to savor the beauty and energy surrounding us, ultimately enriching our lives in beneficial ways.

My final thoughts are:

Inner peace can still be found in the outdoors. I find it there every morning when I hang my laundry. Learn to ignore other peoples’ noise and you will find inner peace in the quiet places of your mind.

Read these for more information.

How To Find Your Inner Peace.

The Restorative Value Of Mindfulness.

Thank you for reading this, I hope you enjoyed it.

Mindfulness And Presence Techniques For Beginners

Gram’s Wisdom 51 Stop, look and listen.

Though the terms were foreign to her, my Gram practiced mindfulness and presence every day of her life. She called what she did focusing on the here and now. When I was young, she explained to me that I should stop and look at how much beauty there is to see everywhere in every season. And stop to listen to the hum of bees, water rushing over rocks, or the songs of birds. 

Many were the times when she would light a scented candle, and we would prepare a pot of tea together in the evening. Sometimes we would talk quietly and listen to hear what the other had said. At other times we would listen to music that we both loved or just sit in companionable silence.

In the early hours of the morning, Gram and I would sit together on the porch listening to the birds sing and watching the sunrise. She would tell me what she was grateful for. And I was absorbing a mindfulness practice that had no name but has grounded me and carried me every day of my life. Thanks, Gram.

The central ideas of mindfulness and presence.

Mindfulness and presence are two central ideas today. With the hustle and bustle of everyday life, it can be difficult to find time to focus on the present moment. However, mindfulness and presence techniques can help to bring tranquility and focus into your life.

Presence and mindfulness are not only important for your mental health, but they can also help you to be more productive and efficient in your life. When you’re present, you can focus on what is in front of you and not be distracted by your thoughts. When you’re mindful, you can be aware of your thoughts and feelings without getting caught up in them or judging them.

Various mindfulness practices are easy and accessible to new practitioners. Try implementing some of the techniques below and see how quickly you can get a grasp on your thoughts and shift them to an inspiring mindset.

Breathe.

One way to practice mindfulness is easily accessible at any time - breathing. Focusing on the breath is a great way to calm the mind. And provide a tranquil environment in which the mind can slow down and allow for curiosity and creativity. Breathing deeply brings calm to the mind and the body and adds fresh oxygen to our brain which allows new thoughts to develop. Breathing brings the body to calmness and regulates the nervous system.

One breathing technique is to focus on your inhales and exhales, counting each one as you breathe. You can also focus on the feeling of your breath as it moves in and out of your body. Another breathing technique is to imagine your breath as a wave, flowing in and out of your body. You can also bring your awareness to your body and how it feels to be breathing. If you notice tension in your body, you can focus on relaxing the muscles.
 

“Eternity belongs to those who live in the present.”

— LUDWIG WITTGENSTEIN

Drink tea.

One way to bring mindfulness to the moment is to drink tea with a calm and peaceful quietude. When we drink tea, we can also take deep breaths and take breaks in between sips to allow spaciousness in the mind. This is a simple task, but the key is to be present in the moment and pay attention to the act of drinking tea.

Take a few deep breaths and focus your attention on the act of organizing the tea. Which do you prefer a mug or teacup and saucer? In what form do you like your tea a tea bag or loose-leaf tea don’t forget the tea ball. As you prepare the tea, listen to the sound of the boiling water. Inhale the scent of the tea as it rises with the steam from the cup. Once the tea has steeped, sit down, and take a few slow sips, savoring the flavor and the warmth.

Notice how your body feels as you drink the tea. Pay attention to your thoughts and emotions, letting them come and go without judgment. Just be with the tea and the moment. Drinking tea can be an excellent way to relax and de-stress. The key is to be mindful of the experience and to be present in the moment. By paying attention to the sights, sounds, and sensations, you create a sense of serenity and peace.  

Write a gratitude list.

Making a list of gratitude is an amazing practice of mindfulness. It is a practice of noticing the gifts, grace, and good in your life. Gratitude lists are a way of acknowledging the abundance in your life. Some people find it helpful to keep a daily gratitude list, others do it weekly, or only occasionally. However often you choose to do it, gratitude lists are a way of reminding you of the good things you have. They can also help you to focus on the positive aspects of life.

Each morning, evening, or whenever you can make time throughout the day, sit with a pen and paper and write a list of things you are grateful for. Maybe you set a timer for 3 minutes to write about what you are grateful for or commit to writing down 3 things from the day that you are grateful for. Items on a gratitude list could be big or small, something from the past, or something happening in the present time. Bringing gratitude into the mind is a great practice and can lead to a greater number of positive feelings and recognition of positive experiences.

Here is a sample gratitude list.

1.  I am grateful for my abundant health.

2. I am grateful to my family and friends.

3. I am grateful for my job.

4. I am grateful for the shelter of my home.

5. I am grateful for my dog, Houdini.

6. I am grateful for my ability to walk.

7. I am grateful for the sun shining today.

8. I am grateful for the rain that watered my garden.

9. I am grateful for the food in my refrigerator.

10. I am grateful for my bed, where I will sleep comfortably tonight.

Light a candle.

Lighting a candle is another way to bring mindfulness into your life. As you light the candle, take a moment to notice the sensation of touching the match to the wick. Feel the heat of the flame as it springs to life, the scent of the smoke, and the sight of the flickering flame. Take the time to sit with it and watch it. Fire is one of the most fundamental aspects of nature. It reminds us that we are strong and peaceful and ever-changing.

You can light a candle and sit calmly in front of it and enjoy its presence. Watching a flame flicker can be incredibly calming. Don’t try to control your thoughts or stop them from coming. Allow them to come and go as they please while you concentrate your attention on the flame. It’s okay if your mind wanders. Just return your focus to the flame. As you practice, you’ll find that you can focus on the flame for longer periods.

Listening Meditation.

Listening is one of the most basic and important human skills. You rely on it to communicate, learn, and interact with others. Regrettably, in the fast-paced, modern world, it’s all too easy to get caught up in our thoughts and fail to listen to what others are saying. Mindfulness and presence techniques can help you slow down, focus your attention, and listen to what others have to say. 

A practice of mindfulness that can be implemented anywhere is an audible or listening meditation. Wherever you are, you can take a moment to listen to the sounds around you and recognize where you are and what your sense of hearing is experiencing. Listen to the birds singing, the breeze rustling through the trees, the sounds of traffic, or whatever else you can hear. Don’t try to do anything with the sounds, just be aware of them. If your mind wanders, simply bring your attention back to the surrounding sounds. Listening mindfulness is a practice that can be transformative for attention to the present moment.

Benefits of being present.

When you are fully present in the moment, you are open to new experiences and new ways of seeing things. You are also better able to manage difficult situations and make wiser decisions. The following are additional benefits of being present:

• You are better able to appreciate the good things in life.

• You are better able to connect with others.

• You are better able to find meaning in life.

• You are better able to live in the present moment.

• You are better able to let go of the past and embrace the future.

Mindfulness and presence techniques can be used to improve your mental and emotional well-being. Practicing these techniques can help you to become more aware of your thoughts and feelings, and to manage any stress and anxiety you may have. With regular practice, you may find that you concentrate better, sleep better, and feel more relaxed and positive.

My final thoughts are.

If you're looking to add mindfulness and presence practices to your life, there are many different techniques you can try. Some key techniques include focusing on your breath and noticing your thoughts and emotions. By incorporating these techniques into your daily life, you can begin to experience the benefits of mindfulness, such as increased focus, decreased anxiety, and improved well-being.

For more information, read these posts.

Mindfulness For Beginners.

10 Best Reasons For You To Become Mindful.

Thank you for reading this post.

Establishing The Essential Principles Of Mindfulness

Mindfulness is a process of active and openhearted attention to the present moment. It is about paying attention to our thoughts, feelings, and surroundings in a non-judgmental way. When we are mindful, we are not trying to alter or fix anything. We are simply observing what is happening in the present moment, with interest and compassion. Mindfulness can help us to live more fully and with greater clarity. It can lift our mood and awareness and improve our relationships. It is a tool that we can use to respond, rather than react, to the stresses and challenges of life.

Essential principles of mindfulness.

These principles are the foundation on which mindfulness is built. But they are by no means the only principles for mindfulness. By practicing mindfulness, you can learn to accept your thoughts and emotions, be curious about your experiences, and be present in the moment.

Freedom from judgment.

Mindfulness is the practice of present-moment awareness. It is the quality of being an impartial witness to your experience without judgment. Mindfulness allows you to see things as they are, without your ideas, thoughts, or beliefs getting in the way. When you’re caught up in your thoughts, it is easy to get caught up in judgment. You may judge yourself for not being good enough, or judge others for their mistakes. But when you’re mindful, you can see that thoughts are just that, and they are not reality.

When you’re mindful, you are also aware of your emotions and their impact. You may have judgments about your emotions, thinking they’re good or bad. But when you’re mindful, you become observant of your stream of consciousness, and instead of trying to control it, let it go. You can then choose how to respond, rather than reacting automatically.

Mindfulness also allows you to be more present in your relationships. You can see the other person more clearly, without your preconceptions and assumptions getting in the way. You can listen more deeply and be more responsive to their needs. The practice of mindfulness can help you to live more fully in the present moment. And to be more open and compassionate with yourself and others.

Having patience.

Allow things to take their time unfolding. When you're trying to learn mindfulness, one of the core principles is to have patience with yourself. That doesn't mean that you won't make mistakes or have setbacks - in fact, it's typical to have both of those things. What it does mean is that you need to be okay with taking your time and not rushing yourself.

Every moment is valuable just as they come. Be open to those moments and accept them. This can be a difficult principle to follow, especially if you're a perfectionist, or you're accustomed to moving quickly through things. Try to understand that things will emerge in their own time. But remember that mindfulness is about being present in the moment, and that takes practice. It's not something that you can learn overnight.

So, be patient with yourself. Don't expect to be perfect. And don't become discouraged if you have a difficult time at first. Mindfulness is a journey, not a destination. And the more you practice, the closer you'll get to living in the present moment - which is the goal.

Begin to see the possibilities.

Often, your beliefs stop you from seeing things as they are. Be willing to see everything for the first time. It's amazing how your life can change when you see the unique possibilities in each moment. You can begin to see new opportunities and feel more optimistic about the future.

View people with fresh eyes, seeing them as they are. Your relationships can improve, and you can feel more connected to others. You can become more successful at work and feel more fulfilled. It all begins with seeing the possibilities. And when you do, everything else falls into place.

Here are three ways to begin seeing the possibilities: 

• Don't be afraid to try new things. 

• Ask questions and be curious about the world.

• You have the power to change your life.

Trust yourself.

Develop trust in yourself and your feelings. This means that you should have confidence in your ability to manage whatever arises in your life. And to make informed decisions based on your understanding and experience. Take responsibility for your actions and your well-being.

It can be difficult to trust yourself sometimes, especially when you’re facing a difficult situation or feeling uncertain about what to do. However, it’s important to remember that you have all the resources you need within yourself to deal with whatever comes up. If you find it difficult to trust yourself, it can be helpful to think back to times when you’ve made decisions that have turned out well. Honor those feelings.

It’s also helpful to remember that no one is perfect and that everyone makes mistakes occasionally. Just because you make a mistake doesn’t mean that you can’t trust yourself. You can always learn from your mistakes and use them as an opportunity to grow and become even wiser.

So, the next time you’re facing a difficult situation or feeling unsure about what to do, remember to trust yourself. You’ve got this. You can handle whatever comes up, and make wise decisions that will lead you to a happy and fulfilling life.

Focus on mindfulness.

Mindfulness is about being present in the moment, and this is something that you can practice every day. When you are mindful, you are aware of your thoughts, feelings, and surroundings without getting caught up in them. You can observe your thoughts and feelings as they are, without judging them as good or bad.

You can be mindful while you are walking, eating, or even doing the dishes. All you need to do is to bring your attention to the present moment and be aware of what you are doing. The focus is on doing what you see, notice, and feel.

When you focus on mindfulness, you are better able to control your thoughts and emotions. You are less likely to react to things automatically and instead can choose how you want to respond. You can also be more present in your daily life and enjoy the moment more.

Mindfulness takes practice, but it is something that anyone can do. Start by taking a few minutes each day to focus on your breath or your senses. See how it feels and how it changes your day-to-day life.

 Acceptance of reality.  

Believe what you see in front of you. Not a view of what you hope it is. When you’re at the mercy of what’s happening, it can be hard to feel like you’re in control. That’s why one of the essential principles of mindfulness is acceptance. Acceptance doesn’t mean that you’re happy with the situation; it means that you acknowledge it rather than uselessly denying what is happening.

Once you acknowledge reality, you can move towards figuring out a solution. But it’s important to remember that you can’t change everything. Some things are just the way they are, and there’s nothing you can do about it. Learning to accept things as they are is a key part of mindfulness.

Of course, there are those things that can be changed. If you don’t like the way something is, you can do the work to change it. But you must be honest with yourself about what is and what isn’t within your control. If you try to change what is beyond your control, you’ll just end up feeling frustrated.

Accepting yourself is not a passive act. It doesn’t mean settling for how things are. It doesn't mean you should stop trying to achieve your goals. Once you have a clear understanding of the goal you seek and have accepted the reality of how things are, you will be more likely to know how to solve your problem. Acceptance of yourself and the truth of your situation can help you become happier and healthier.

“If it’s out of your hands, it deserves freedom from your mind too.”

— IVAN NURU

Allow things to unfold in their way.

Another principle of mindfulness is to allow things to unfold in their way. This means not trying to control or predict the future, but instead being present in the moment and letting things happen as they will. This hearkens back to acceptance and your ability to see what you can’t control and just let it go. This can be a difficult concept to grasp, but it is a crucial part of mindfulness.

When we try to control everything, we often end up feeling stressed and anxious. This is because we are constantly worrying about what could go wrong, and this can lead to us missing out on the good moments in life. So, next time you find yourself worrying about the future, try to take a step back and allow things to unfold in their way. If you can learn to let go of the need to control, you can relax more and enjoy the present moment.

My final thoughts are.

Whether you are new to mindfulness or have been practicing for many years, there are always new ways to deepen your understanding and experience of mindfulness. By adding the principles of mindfulness into your daily life, you can learn to live more fully in the present moment. Helping you find greater peace, joy, and satisfaction in your life.

For more information, read these articles.

Key Principles For Mindfulness Practice.

Mindfulness Can Help Improve Or Change Your Mindset.

Thank you for taking the time to read this post.

Key Components For Life Balance And Harmony

Gram’s Wisdom 45 Balance is an action.

Gram told me life is about balance and most of us don’t manage it very well. From our personal lives to the office, through the natural world, and back home to our communities. The bad news is that it’s hard to be all and do all. The good news is no one expects it from you!

Gram felt that balance in life is not an act, but an action. Like many other parts of life, it’s a journey, not a destination. Her theory was that we should take action to move all the different parts of life forward, understanding that not all parts move at the same rate. Relax and play too long, and you could go hungry. Work too much and you put your health at risk.

Navigating the challenges of life can be an experience filled with many ups and downs. While seeking knowledge of specific topics is essential for success, Gram thought the nature of learning life skills should go wider than just learning how to find a job or pay the bills, important as they are. She believed you must also act on what you learn.

With that in mind, here are 10 actions you can take to add more balance to life.

Learning balance.

Balance is a learned quality that is about constantly improving. The value of seeking balance in all areas of life is that it can be the thin line between flying and falling. Imagine your quality of life if you dedicated 100% of your time to work and had no time for relaxation. The outcome may be a successful career, or it could be so much stress and exhaustion you have no life at all. In all aspects of life, balance can restore your energy while preserving your future.

One way this balance can be achieved is by practicing mindfulness. When considering your diet, are you being mindful of what you eat? When looking at your time spent on recreational activities, are you spending more time having fun rather than feeling you are neglecting your responsibilities?

Considering where you are putting your energy will help you to see where you need to make needed changes.

Mental balance.

The importance of protecting your mental health has never been a higher priority—and it has never been a more difficult task. The National Institute on Mental Health recommends getting regular exercise, prioritizing sleep, practicing gratitude, and staying connected to friends and family to help with mental health. If you have trouble sleeping or concentrating, have appetite changes that lead to weight change, or lose interest in activities that you usually enjoy, it’s time to seek help from a professional.

Emotional balance.

According to the Mental Health Foundation, emotional health is a “positive state of well-being which enables an individual to…meet the demands of everyday life.” It begins with identifying your emotions and holding them up to a mirror to determine their validity.

Emotions may at times tell you negative things, but by taking a step back and scrutinizing your thoughts you can realize that emotions are not facts—they are reactions. Balancing emotional health is about recognizing your strengths, realizing, and accepting your weaknesses, then moving forward with a positive perception.

Persistence and endurance.

Life is full of loveliness, but it is also filled with its fair share of challenges. Being able to endure tough circumstances is an essential part of survival. When a runner loses focus and grows tired during a race, she falls behind and eventually gives up.

Cultivating persistence involves staying focused on your end goal, and not allowing the distractions of life to blow you off course. One primary way to build your persistence and endurance is to completely immerse yourself in your goals. Educate yourself, stay motivated, and make your dream real. This will allow you to maintain your focus.

Create a spiritual practice of your own.

When your life is jam-packed with to-do lists and errands, it’s easy to neglect spiritual health. Cultivate your spiritual life by creating space in your schedule to sit quietly—in harmony with nature, if possible—and reflect on the deeper meaning of your life.

What is your purpose? Are your habits and activities working in harmony with that purpose? If not, consider how you might rearrange your priorities to create spiritual synergy in your life.

Physical balance.

Author and motivational speaker Jim Rohn once said, “Take care of your body. It’s the only place you have to live in.” Your body is a menagerie of working parts, and balancing your physical health can be overwhelming, so consider adopting these tips.

• Strive for a balanced circadian rhythm by going to bed and waking at roughly the same time each day.

• Take two 15- to 30-minute brisk walks every day.

• Strive to eat mostly foods that contain only one ingredient. A tomato is a tomato. An apple is an apple. Broccoli is broccoli. Removing processed foods from your diet will help your body remain balanced.

Relationship balance.

It seems you spend most of your life figuring out how to balance relationships. Siblings, parents, friends, and ultimately a spouse. The key to balancing relationships lies in your ability to nurture both yourself and your partner.

When you enter a committed relationship, it’s as if there are suddenly three lives to look out for: yours, your partners, and the life of the relationship you’re forming.

 These tips can help maintain a healthy relationship balance:

1. Listen: You have two ears and one mouth, so listen twice as often as you speak.

2. Communicate: When you do speak, positive and encouraging words build up your partner and your relationship.

3. Be Their Biggest Fan: Celebrate all your partner’s wins and let them know you think they are amazing.

4. Make Time: Pursue your interests and extend the same courtesy to your partner. Then create hobbies you can pursue together.

5. Become comfortable with your feelings and learn how to articulate them in a way that is respected. By doing so, you will get your needs met without feeling as if you must compromise.

Make your friends count.

Demanding careers plus the ability to work from home can cause our social lives to be put on the back burner.

If it’s been ages since you connected with friends, consider these tips to bring some fire back to your social life.

• Schedule It: If you’re someone who lives and dies by their calendar, then use that to your advantage and carve out regular time for social activities.

• Take a Device Break: Business emails and calls have a way of stealing from social time, so take advantage of the “Silence Notifications” feature and focus on the people who are right in front of you.

• Learn To Say No: If professional obligations are getting in the way of personal events that are important to you, evaluate your assignments and see if there are things that can be delegated. Don’t be afraid to share your situation with your boss—good bosses want happy, balanced employees who aren’t burned out by their jobs.

Community balance.

The world’s troubles are relentlessly beamed into your consciousness, and in most instances, you are powerless to help. However, you have immense power when you help an elderly shopper reach a product high on the shelf. Show empathy and kindness by checking on a sick neighbor to see if she needs anything from the store. Small acts of kindness and thoughtfulness in your community are a way to bring a healthy balance to the communities where you live—not to mention the positivity it contributes to your mental well-being.

Take ownership and responsibility.

One of the principal markings of maturity is the ability to take ownership of your actions. Every action comes with a set consequence, whether positive or negative. When making a choice that negatively affects yourself or others, do you have the maturity to own up to your mistakes and seek reconciliation?

When it comes to managing priorities, are you emphasizing taking care of your responsibilities first? Ownership and responsibility work hand in hand when it comes to growth. In addition, taking ownership of yourself demonstrates self-esteem and respect.

You will not succumb to unhealthy changes to appease others. You will know what you want out of life and accept nothing less. This encourages others to show you the same amount of respect.

My final thought.

Modern life, for most people, is frenetic. We are exposed to a numbing number of opportunities that come with a steep price. The cost for this is chronic stress and often a general dissatisfaction with our joyless lives.

A life of balance isn’t unreachable. Choose one small thing from the list above that you want to change and do it consistently. Watch and be amazed at the balance and harmony you can bring to your life.

Thank you for taking the time to read this post.

For more information, check out these posts.

5 Reasons You’re Struggling To Find Balance in Life.

Finding Harmony Within The Stillness.

Surround Yourself With Uplifting People

Gram’s Wisdom 43 Be your best edition.

We all want to live our best life and be the best edition of ourselves. Yet, few of us know its meaning for us as individuals. You don’t find a living your best life curriculum being taught in school. Instead, we’re pushed into choosing a career or finding the right job. Necessary of course, but rather limited in scope.

Fortunately for me, my Gram had a lot to say about living a good life, your best life. She told me it was important that you surround yourself with people who uplift you, but that it was equally important for you to uplift others. Gram also had a strong belief in the power of simple things acting on your life.  

In this post, I‘ve outlined a few things Gram thought to be necessary for your best life and some things I picked up myself along the way. But let’s begin with the one thing that Gram thought was central to your attaining your best life.

Why is it important to find people who uplift you?

There’s a critical aspect to living your best life. It’s surrounding yourself with positive people who motivate and support you.

You’ve doubtless heard experts say that change and positive thinking stem from the inside. Yet, several external factors also play a substantial role in how your life turns out. One of these is the sort of people you have in your life. They can either pull you up and help you become a better edition of yourself or drag you down with their negativity and misery-loving company attitude.

In short, finding people who encourage you to be better and support you when you feel down are called ‘expanders.’ These are the people who will help you grow as an individual. They give you space to learn from your mistakes without being judgmental or disapproving.

Look at some of the positive changes that take place when you’re in the company of people who motivate you to live your best life.

Become a learner.

When you have people in your life who possess a positive mindset, you can achieve so much more, both on a personal and a professional level. Also, these people can direct you to the areas where you’re sure to be the best edition of yourself.

Not only that, but they’ll help you steer through areas where you’re not as skilled. Then, cheer you on when you flourish and come out on top.

This isn’t just good for your life in general, it’s also good for your self-esteem. When you know you have people in your life who are confident in your abilities, then your self-confidence and overall morale will begin to climb as well.

Accomplish your goals.

The right kind of people can motivate you to think big and go after your desires. They encourage you to push forward, even on your most challenging days, and to work hard for what you want.

People who uplift you are the ones who guide you in the right direction, so you can attain your goals. But, more importantly, they help you set appropriate goals.

Develop a positive mindset.

What would happen if you surrounded yourself with doers and self-starters? Sooner or later, their positivity will rub off on you, and you’ll endeavor to be like them. Their presence can influence your thoughts and actions towards the positive. So, make sure you choose those who will leave a memorable footprint in your life by helping you become the best person you can be.

Even if your mindsets are geared toward different goals, you can learn a great deal from their different beliefs and perspectives.

If you’re an artist and your friend is in business. Why not take their business-savvy mindset and good habits, and merge them with yours? They can also do the same with your innovative attitude and learn a thing or two about creativity.

Remain optimistic.

People with a negative mindset often try to derail others from their path to success. They instill feelings of self-doubt, skepticism, and uncertainty. It’s difficult to focus on your personal growth and accomplishment when surrounded by people like that.

On the flip side, optimistic people behave as a source of support and reassurance. They become your biggest supporters and strongest allies, no matter what. The best part is they don’t become jealous of your successes. Instead, they’re genuinely happy about your accomplishments.

Appreciate the simple things.

“To see a world in a grain of sand and a heaven in a wild flower, hold infinity in the palm of your hand and eternity in an hour.”

— WILLIAM BLAKE

Nurture something.

Interact with something that needs care, be it things or relationships with people. This cultivating can be literal, like planting something and watching it grow. It can also mean creating something with people around you and trying to assist in its success. The point is that connecting with life in a manner that requires steady focus, reveals the relationship between distinct parts and hones your awareness.

In the case of a plant, you begin to understand the relationship between soil, sun, moisture level, and other environmental factors. You see that things are far from static, and what was simple on the surface is filled with complexity. This expanded aspect adds great richness to your life.

Take slow deep breaths.

It’s hard to relish the simple things, or anything at all when you’re always racing from place to place or task to task. Slow down, observe your surroundings, feel the sensations in your body, and tune in. The best of life may just pass you by if you don’t.

On the other hand, breathing deeply, honing your senses through quiet reflection, deep listening, practicing tactile awareness of your body, and mindfully chewing and tasting your food, will markedly increase the quality of your practice. This awareness sets you up to live your best life.

Create stillness in your mind.

Allow silence to envelop you as you take a walk in the park or sit quietly in your home. The creation of stillness in your life can be one of the simplest ways to improve cognitive function. Daily rituals of even a few minutes of quiet, breath work, or meditation can do wonders for mental clarity, stillness, and focus.

According to the National Institute of Health, long-term meditators have more folds in the outer layer of their brains (greater mental processing capacity) and show beneficial changes to the amygdala (emotional processing center of the brain). So, the benefits of meditation are physical, as well as, mental and emotional.

Look outside yourself.

When you listen to someone or lend a hand, you are promoting compassion. Sometimes the best way to see the good in life and appreciate the simple things is by moving out of your head. When you participate in acts of service, placing someone else’s needs above your own, it provides perspective. You feel empathy for another’s experience, and you care about improving their conditions. This insight widens your view and lessens the significance of your problems.

Whether you try one or all the suggestions above, you will reap rewards in your life. What occurs is you begin to appreciate the simple things. What’s more, you discover that there isn’t a single, simple thing.

Get a FREE copy of The 9 Important Things For Your Best Life. No opt-in is required.

For more information, please check out this post.

How Your Circle Of Friends Influence Who You Become.

My final thoughts.

One of the ways you can live your best life is to carefully choose the company you keep. Their presence can have a profound impact on your mental and emotional health.

Another way is if you intentionally participate with the moment, you’re in. As your senses attune to your surroundings, and you absorb what you’re observing, the results will amaze you.

What Is The Essence Of Contentment?

Gram’s Wisdom 41

I’m sure you are more than familiar with the phrase or idea that you should be happy with what you have. All the same, when you don't have much, it’s easy to question such a notion. For a lot of people, contentment is elusive, a willow the-wisp. It's impossible to hold onto and there's always some piece of the puzzle that doesn't fit in their life.

My Gram told me in a perfect world we wouldn’t worry or fret about anything, we would be content, and then she’d go on to remind me that it is not a perfect world. I never saw Gram flustered because she felt inadequate or that she didn’t get enough done in a day. She once told me that busyness without purpose is just an unnecessary activity. She believed we should give ourselves the space to focus on what we love. As in many other things, Gram’s contentment was fueled by gratitude for her health, her strength, and her blessings.

In a perfect world, we would all be on the path toward wellness and contentment. So, this is an opportunity to set yourself on the path to contentment, and acceptance is key. The concept of contentment through acceptance comes from the idea that someone can feel satisfied with life, feel at peace with who they are, and be comfortable with where they are in life if they simply accept it.

Through self-appreciation and self-acceptance of the present moment, (mindfulness), you can achieve a level of life-contentment that has so far eluded you. You can achieve a level of tranquility and inner peace that you can move forward with.

A life minus contentment.

For many people, life is a competition. They constantly strive for more because they are comparing themselves with others. They are frantic to increase what they have and claw ahead of the pack. Whether it's their wealth, job title, home, or car.

There's always something to upgrade or add to. This sort of feeling will always impede your way of contentment, because how can you identify your good fortune if you are so focused on getting more than what you already have?

These types of people struggle to recognize true milestones and successes because it never feels like it's enough. The urge to push on overpowers any feeling of contentment. It's a burden, and it can be overwhelming.

For people who shape their lives around chasing accomplishments and goals, it can be challenging to appreciate those accomplishments. Even if they realize the vision they created of their ideal life and lifestyle, even if they check every box on their list, it might never be enough.

Learn to love yourself.

Contentment is an essential part of the human experience, even though it eludes many. It might not provide you with immediate, noticeable benefits, yet the qualities contentment brings can change your daily life and help you improve your relationships.

The first step to achieving contentment is acceptance. It's the acceptance of who you are right now. It's the acceptance of who you were in the past, even if you didn't like yourself. Contentment is the acceptance of your situation. It's acceptance of your position, your family, and every part of your life. The second step to contentment is not criticizing yourself, and the third is never trying to change others. When you finally accept these, what comes next?

Contentment can bring you peace of mind. Through acceptance of your life, you can enjoy a renewed positivity and peace of mind that will permit you to enjoy your days more. It doesn't mean you can't continue working toward improving yourself or your future.

Contentment can improve your feeling of happiness. It's so closely tied to feelings of happiness, that accepting your situation can boost your happiness levels. When you spend time feeling more grateful for what you have and what you've done, you can stop obsessing over doing more, which is going to improve your overall quality of life.

Contentment can lead to healthier relationships. As you accept your current situation and embrace contentment, you become a more positive person to be around. You also find it easier to accept others despite their shortcomings or flaws. It's easier to build healthier relationships when you accept your situation and find contentment.

Acceptance doesn't mean you let go of goals or give up on your dreams. It's normal to want to improve yourself and, you can do so while still feeling content. With a positive outlook and a degree of acceptance, you can lead a life of contentment.

Health and well-being.

Much of the unhealthiness that people experience is due to discontent. The mindless eating of junk food, while providing comfort and stress relief, can build up many health issues. Add this to a reluctance to exercise because of poor self-image, tiredness, or that same ill health, and what you have is a dangerous cocktail.

Depression is on the rise, and stress is out of control. How can anyone find contentment in this economy? It appears there's always something lurking there to bring you down.

From an endless stream of more bad news to outrage on social media and a growing ever-connectedness… it is tough out there. It all contributes to where you are now. One of the best ways to alleviate the stresses of the modern world, and stimulate contentment, is mindfulness.

Contentment is a state of being, and while it's linked to happiness, it doesn't mean you will always be happy. There are many ways you can build your contentment levels, but one of the biggest drivers of it is simplicity. Focus on the little things that give you simple joys. More to the point, focus on the present, which is exactly what mindfulness focuses on.

Mindfulness fuels peace and contentment.

First, there's that peace or inner calm. It's the state of being agitation-free. Perhaps a more accurate definition would be when the ocean of life is calm. You can better cope with what waves come when you begin from a place of peace.

When you mindfully meditate, it stimulates the area of your brain in control of emotions and thoughts It also engages the part of your brain that controls your worry levels. So, by engaging these parts of your brain and encouraging a sense of calm, mindfulness helps promote contentment.

I have always described happiness as a choice. It's something within you that you choose every day. While contentment might not be quite the same as happiness, there are a lot of choices involved that contribute to your sense of contentment.

While happiness is associated with pleasant emotions, contentment runs deeper. Often, happiness is a byproduct of contentment. Contentment is about being satisfied with your life, your situation, yourself, and the present moment. Wherever you mind yourself, you find a way to make the most of it. That is exactly what mindfulness promotes.

5 Characteristics Of Contentment PDF

Practicing mindfulness.

So, let's put you on the path to contentment by practicing mindfulness. With that in mind, I want to provide you with several choices on how to practice mindfulness.

Compassionate communication.

The most challenging time to practice mindfulness is when everything is topsy-turvy, and you are in defense mode. Often, those moments are when you are trying to communicate difficult ideas or emotions to someone. So, practice communicating with compassion.

◦          When you feel tense, and emotions are running high, pause and take a breath before you respond. Take a moment to reconnect with your compassionate self before you engage any further.

◦          Listen with an open heart and an open mind. You don't have to accept verbal abuse, but you can actively listen with compassion.

Practice gratitude.

There are a variety of ways you can practice gratitude. It isn't a complicated process, but what it does require is mindful commitment. You must commit to carving out a few minutes every day to practice. It's easy – just close your eyes and think of a few things you're truly grateful for.

Or you can keep a journal and make a list of three to five things you appreciate. It doesn't have to be complicated – it could be a thunderstorm to break the humidity, the strong coffee you had with breakfast, your body for getting you through the day, your job providing for your basic needs, your partner, children, or pet. Once you begin, you will soon see just how much you truly have.

Be an outside observer

When the ocean of life is calm, it's nice. But, what about when the waves are riding high? Practice observing them as an unemotional observer. When you deal with big emotions, you associate certain stories with them, and it becomes difficult to detach them from each other. It's the quickest way to drown in all that negativity.

You can use meditation to observe these emotions, label them, and separate them from what's going on.

Mindfulness meditation focuses on replacing negative thoughts with positive ones to break the negative mindset habit. It's something you can practice every day and in everyday situations. It increases your sense of gratitude, which further fuels your sense of contentment.

My final thoughts.

I believe that gratitude is the most important fuel we add to our lives. If you begin with gratitude, you will feel a noticeable amount of contentment. Add any of the above-mentioned changes to your day, and you will have life-changing contentment.

I hope you enjoyed reading this post as much as I enjoyed writing it.

For more information, read the posts below.

Gratitude, Mindfulness, And Positivity, 3 Valuable Mindsets

The Simple Practice That Can Bring You Deep Contentment

Why Letter Writing Continues To Be Important

Gram’s Wisdom 38

While I am a journal writer and have been for years, my Gram wasn’t. Instead, she was a busy correspondent, writing to friends and absent family. Her letters would be bursting with news and questions. Why even I received letters when she was on vacation and reading them was almost like our conversations. I often wondered how she found the time to write, but I missed her and was glad she did.

You see, Gram’s letters were more than just wonderful descriptions of new locales or the different kinds of foods she would have eaten there recently. They were also full of interesting stories about the people she met. Before Gram closed the letter, she would ask me specific questions about what I was doing, how I was behaving and had I done anything special in her absence. And she expected me to write a detailed return letter.

The lessons I learned about letter-writing seemed to me, to begin with, mindfulness. The gathering of pen and paper, as well as your thoughts. Sitting down in your favorite space to begin communication with your recipient.

Then there are the feelings to convey and not just the passing on of information. The right words of sympathy to the lonely widow or an uplifting message to the man passed over for the promotion he deserved can make a huge difference in how they feel. Gram told me this is about communicating your understanding and keeping it individual and personal to them.

Generosity is another big deal here. It takes time to write a well-thought-out letter, and no one feels they have enough of that commodity any longer. When you hand-write a letter, you are in essence telling your recipient that you value them and that they are important to you.   

Many years later, Gram gave me a shoebox full of letters and placed on top a small bundle of letters I had written to her through the years. When I reread the words, I had written to her, I saw a fresh way of looking at some “pearls” she had been teaching me.

I chose the following 3 ways to get you started on your letter-writing habit. They are simple and relevant. Pick one and write that first letter.

How letter-writing can help attain your goal.

Letter-writing helps you attain your goal because it compels you to think about it, considering not only the why and the how, of the situation but the commitment you need to make to reach that goal.

It offers a living record. 

Having a record of the things you will do or have done in your life, whether it’s personal or work, is a beautiful thing. Hardly anyone has a perfect memory, so you’ll preserve the lessons you’ve learned even better with a record to look back at.

It provides accountability.

A letter helps you become accountable to yourself and to the friend or family member you have written to. Your habit of updating your correspondent about the progress of your goal will help you to become more accountable. 

It can be inspirational.

It’s more than possible that by watching you from afar, your friend sees the steps you have consistently taken to reach your goal and is inspired to act on a project. You might also be able to compile the steps from several of your letters into a course that would inspire many people.

Letter-writing to reduce loneliness.

It doesn’t matter what your issue is; if you want to overcome it, you can find a way to use letters to help. If it’s loneliness you’re experiencing, then more social interactions should be a benefit. The possibilities are truly limitless.

You can communicate your thoughts and feelings.

Writing is a time-honored way of communicating thoughts and feelings safely. You never have to let anyone read it. You can write it down in the form of letters to people, or yourself, that you keep when you’re done.

It helps nurture social connections.

It might seem like a strange notion to consider, but writing can even help you nurture social connections. The main reason is that as you read through what you’ve written, you’re going to discover ways to overcome your situation to find the healthy social connections you need.

You see the big picture more easily.

Looking over the things you’ve written in the past about any topic can provide insight into the situation that you were unaware of. The letters you wrote provide a way to see the bigger picture. You may feel lonely today, but it’s still less than yesterday, which lets you know it’s going to get even better from here.

Vacation letter-writing tips.

An excellent way to remember everything you’ve done is to keep a vacation letter for yourself. You’ll write an open-ended letter from the beginning of the trip to the end and add mementos and memories into the letter so that you can look back on it with pleasure and happiness. Plus, when you share your trip with others, your letters will be exciting and fun to read.

Write a little something every day.

Once you’re on the trip, don’t miss out on writing on any day. Try to find time to write in your letter when the experience is vivid in your mind. A sentence or a paragraph can be enough.

Add physical reminders to the letter.

Don’t just add text to your letter - also add color, images, and mementos. For example, save your tickets, the map from a day of sightseeing, or other little things you touched during your trip. It’s not necessary to buy anything extra to do this part.

Remember to write what was good as well as the bad.

You don’t want to look back on the trip and see that it’s not written realistically. It’s perfectly okay to talk about what was good and bad about the trip. Maybe you learned that you need different shoes if you’re going to walk that much? It’s a good thing to write down.

What have you learned from each day?

Add some fun facts that you learned about your destination, the people you met, the people you traveled with, and yourself. For example, did you learn that you love people watching when you didn’t know you did? Did you discover a historical fact previously unknown?

My final thoughts

When it comes to letter-writing, it’s like any other mode of communication. The important thing is to share yourself with someone in the hope that they in turn will share something of themselves with you. I can hardly imagine anything better than a years-long correspondence with a long-time friend or family member.

If you are interested in learning more about letter-writing, check out this post.

5 Life-Affirming Benefits of Writing Letters by Hand, According to Research

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