Mindfulness

The Idea of the Week

Mindfulness and meditation (5-minute read) are often used interchangeably, but they are not the same thing. As Verywell Mind defines, “mindfulness is the mental state in which you focus your awareness on the present. Meditation is a tool we can use to develop a regular practice of mindfulness.”

Mindfulness is a self-awareness of our present state and experiences. Worries and anxieties are typically about the future and past. Thus, bringing your awareness to the present moment can help curb those worries and anxieties. 

Practice of the Week

Have you heard of soft skills (e.g., communication skills, teamwork, creativity, emotional intelligence)? Rowena Tsai introduces a similar concept: soft habits. Soft habits are the, seemingly, small habits we do in our daily lives. Rowena shares her several soft habits for a more mindful existence (15-minute video), and people in the video’s comments section shared their soft habits as well! For example,

1. Putting in the 1%, such as remembering people’s names. 
2. Saying “thank you” to the bus driver and waiters.
3. Leaving positive reviews after a great service or buying a product.
4. Open the door for strangers. 
5. Speaking up when you have nice thoughts.
6. Replacing self-deprecating jokes with ironically self-aggrandizing jokes. For example, when you trip and fall, instead of “I’m a disaster of a human,” say “I’m the epitome of beauty and grace.”
7. Being early, or respecting other people’s time.
8. Talk to strangers: Rowena shares what her mother says, “There is so much we can learn from others and [talking to strangers] is my way of showing others that they are important to me.” 
9. Serving others. Rowena shares an example from Struthless: when you create two plates of food, one may “look prettier” or it just speaks to you more. You may tend to keep the “prettier” plate for yourself. Instead, try giving the “prettier” one to the other person. This is an example of serving others when no one is looking.

Although our phones, ringing from notifications, can pull away our awareness of the present moment, we can still use our phones to develop mindful practices. Set several periodic reminders on your phone to prompt you to be mindful of the moment. For example, setting a reminder before lunchtime to engage in mindful eating. 

Here are some other ways you can practice mindfulness in your daily life (5-minute read):

1. Mindful eating. Instead of watching the latest episode of your favorite show, try focusing on the taste, texture, and temperature of your food.
2. Journalling. Try these 44 journaling prompts (10-minute read) for mindfulness.  
3. Exercise. Do you listen to music or watch shows while exercising? Try focusing on your breathing and the movement of your body. 
4. Doing laundry. Focus on the textures of the fabric, the smell of the clean clothes, and your breathing as you fold your clothes.
5. Mindful walking (3-minute read). What is the weather like? Where are you stepping? Are your muscles relaxed or tense? Notice the movement of your body. 

What is a soft habit you’ve developed, either recently or over your life? Let us know on our Instagram or Facebook page!

The Thought of the Week

Wishing you a peaceful week!