7 Tips for Mindfulness Anywhere, Anytime

We all experience moments of stress, anxiety, frustration, anger, pain, and everything in between. These tools will help you return to your center, find your calm, and feel your power. 

You are light. You are love. 

You can access that part of you any time, any place.

Here's the tips to support your mindfulness journey:

1. Pause: When emotions are rising, find a safe space to be alone and take a moment for stillness with yourself.

2. Observe: What's coming up for you right now?

   1. How are you feeling emotionally? Energetically? Name it. Label it.

   2. Is it serving you in this moment? If not, let it go.

      1. Shake it off - be willing to get a little weird and literally shake your body, even if it's just your hands or shoulders.

      2. Take a few deeps breaths - at least 3, but up to 10 is ideal.

   3. Do this practice for the great moments too!

      1. Are you feeling proud, excited, joyful, loved? Feel those feelings and don't let them go!

3. Feel: Place a hand on your heart & belly.

   1. Feel your heart beating.

   2. Feel the rise and fall of your breath.

   3. Feel your energy. Feel your light, your love.

4. Listen: Alan Watts famously said, "The easiest way to get into the meditative state is to begin by listening."

   1. Close your eyes, what can you hear?

   2. Give yourself a moment and let the more subtle sounds make their way to your awareness.

5. Gratitude: One of the most powerful tools, but not always the easiest. Gratitude changes everything. 

   1. What’s just ONE thing you’re grateful for right now? 

      1. It can be anything ~ Your beating heart. Your family. Your pet. Your health. Food. Clean water. A bed to sleep in.

6. Mantras or Empowering Phrases: “I am” statements to support positive feelings. You can create your own. What do you need? What feeling or emotion do you need to cultivate?

   1. State it in the form of I am_____.

   2. Here’s a few of my faves:

      1. I am grateful.

      2. I am enough.

      3. I am perfect as I am.

      4. I am light.

      5. I am love.

7. Journal: It can feel hard to make space for this - try different tools and find what works best for you: notes app, voice notes. Get your thoughts out of your head. 

   1. Get it out = Let it go. 

      1. Or if it’s good feelings, excitement, joy, this is a good way to document it and hold it forever. 

   2. Gratitude Journaling can be a really impactful way to start and/or end your day. Try writing 3 specific things you're grateful for each day and see how it shifts your mood and presence.

The more mindful we are, the more presence we bring into our daily lives, leading to a richer and fuller experience!

BIG THANKS ~

From my heart to yours,

Ashley