Be Your Own Life Coach; Be Mindful

Have you ever really paid attention to your morning cup of java? Try this. At some point in the next week be mindful of all the senses that get stimulated when you do. Be an active participant. Do you notice how the steam seems to dance playfully on top of the coffee mug in little, concentric circles? Are you aware of the different sounds you hear, like the scraping noise your spoon makes as it hits the edges of the sugar bowl and the sipping symphony of your throat? Smells also play a role. Drink in the experience, as you savor the distinctive aroma of the black, strong liquid in the cup before being transformed by a sweetened creamer. Next, watch as the cream flows effortlessly out of the cardboard container; lightening your coffee to a milky tan through a few, quick stirs. In this manner, coffee drinking will never be the same.

This may have been a new experience for you, noticing simple things most of us take for granted, like our morning coffee routine. However, if you were being completely present during this experience, then experts would say you were being mindful. Now, you know more about mindfulness, how do you or I or anyone else for that matter cultivate this mindset? Glad you asked. It may sound like a broken record, but you must decide to incorporate these practices into your daily living. One of the ways to begin is by developing good habits. Start your day right, which includes getting a good night sleep and practicing gratitude upon waking. Resist the temptation to jump right out of bed. Take a few minutes to breathe, pray, and/or meditate, while being conscious of all the good in your life. Have some special morning routine that you particularly enjoy, such as: that morning brew, listening to quiet music, or going on a brisk, morning run. When you do eat, sit down, and don’t rush. Pay attention to the different tastes and textures by chewing your food and savoring each moment. Another practical tip for being more mindful is to follow a posted schedule with allotted time for meals, exercise, work, and quiet time. Notice when you function at your very best, then schedule your time accordingly. Incorporate exercise also into your schedule. Take a walk during lunch, go to the gym after work, or play outside with the kids at night. If there is no time for these types of activities, 10-minutes of deep breathing sitting or lying down, while inhaling through your nose and out of your mouth does wonders. After your day is finally finished, spend some quiet time unwinding before bed. Drink a nice cup of tea or listen to quiet, relaxing music before falling asleep. If you practiced any of these activities, you have just practiced mindfulness.

If you begin being more mindful by incorporating one or a few of these small steps, your life will become more enjoyable. You will discover that not only will you have more time to do the things you must do. More importantly, you will also begin to enjoy the things that most of us take for granted, like luxuriating over a delicious cup of coffee.