Mindfulness is a term that dates back many decades, with roots in religious practices, yoga, meditation and other calming pursuits. Practicing mindfulness just 10 minutes a day can lower stress and help put things in perspective. But strict mindfulness practices may not be for everyone – so here are some simpler ways to incorporate them into your busy lifestyle.
The 10-3-2-1-0 Sleep Rule
Sleep is one of the most important contributors to overall health! This approach to better sleep originates with sports medicine physician Dr. Jess Andrade and boasts growing popularity. The numbers refer to a regimented routine to implement in the hours before sleep, making the most of your rest time. The rule breaks down as follows:
Body Scan Meditation
Body scan meditation is perfect for those who are not experts in yoga or other forms of meditation. Simply put, this is a guided mindfulness exercise that encourages you to focus on different parts of the body to ease tension. All you need is a comfortable space. Breathing deeply, you gradually work your way from head to toe, focusing on one part of the body at a time. The goal is to notice tense muscles, bodily sensations and other feelings without necessarily needing to change or adjust anything. Just noticing matters, because it gets you more in tune with your body and mind. With practice and dedication, you’ll notice you can complete a body scan meditation session without letting any outside thoughts trickle in.
Journaling
No, we’re not talking about keeping a running log of everything that happens to you throughout the day. The idea here is to keep a gratitude journal. In as little as 5 minutes per day, you can write down something you are truly grateful for and gain perspective on the things that genuinely make you happy. Remember to be specific! You aren’t simply grateful for a person, but for the way they make you feel or for something they did. You’re grateful for someone’s presence at a particular moment. Remember the details and feelings, and you can return to those moments when you need them most.
Mindfulness is all about finding the calming practice that works for you. Don’t force yourself to practice things that don’t work. Instead, focus on what makes you feel better, and soon you’ll notice a vast improvement in your mood, focus and attitude.
This article is intended as general information only and is not to be relied upon as constituting legal, financial or other professional advice. A professional advisor should be consulted regarding your specific situation. Information presented is believed to be factual and up-to-date but we do not guarantee its accuracy and it should not be regarded as a complete analysis of the subjects discussed. All expressions of opinion reflect the judgment of the authors as of the date of publication and are subject to change. No endorsement of any third parties or their advice, opinions, information, products or services is expressly given or implied by Royal Bank of Canada or any of its affiliates.
