Quais são algumas maneiras fáceis de praticar mindfulness diariamente?

Your am protocol will set the tone for the day. Practice the body, mind and soul routine. Do something for your body, something for your mind and something for your soul. For example: Mobility stretch Read a book Gratitude Hope this helps!

Engaging with your senses, expressing gratitude, and being kind to yourself are valuable daily mindfulness practices that contribute to overall well-being and resilience.

As you wake up, the first automatism should be to drink a glass of water. This will help focus on the moment and wake your senses. Keep a glass of water on your bedside table so you don't have to get out of bed. Then, take your journal (or do a mental exercise) and write down how you feel. Did you sleep well? Did you wake up in the night, worrying about something? Do you feel refreshed? Do you feel any tension in your body? Then, list all the things you have to do, rate them by priority, and set your intentions for the day. What do you want to achieve today? It can be anything... Finally, you can choose 2-3 affirmations that you repeat to yourself in the mirror (until you believe it to be true). Write them down for later if needed.

When we breathe slowly and rhythmically in response to stress, we are better equipped to meet any challenge, instead of letting instinctive responses take over and overwhelm us. One thing I've found helpful to share with my community and clients is the five simple principles for better breathing: 1) Breathe in and out through the nose, 2) Breathe with your diaphragm - abdominal breathing, 3) Slow and relaxed breathing, 4) Rhythmic breathing (find your cadence), and 5) Quiet and reduced breathing volume. Creating this level of awareness automatically gets them to pause and breath, ultimately shifting wrong patterns for good new habits in the long run.

When I feel stressed over one or many problems, I’ve learnt to try to pause and ask questions like; Is the problem actually here in the room? Can I point to it? 99% of the time, I can’t, it is just a story created inside my head that doesn’t exist physically. Taking this time to pause does wonders for bringing me back to the present moment.

Pomodoro. 25 min work. 5 min rest. Repeat. I measure my work day like this. I understood that if I clock in 6 Pomodoros I am already moving the needle forward. For me, 10 is optimal. I am of course talking about deep work.

Use Stop technique. Stop what you’re doing, take in a deep breathe, observe and proceed. Secondly practice being present such as mindful eating. When eating focus and enjoy the taste , aroma etc.

Big fan of walking meditation - especially if stillness is too challenging (can happen when first starting a meditation practice, or with heightened anxiety). Whether done in the traditional form - walking with bare feet at an incredibly slow intentional pace - or in a modernized form of strolling without any technology (hard/jarring for many!). Many people have movement goals for the day and it can be motivating to stack this intended mindulness habit onto something that's already happening.

The scientific research is in, gratitude is good for us, no real shock there. By learning the power of gratitude and how to invoke it in your daily life, doors open up for you that otherwise would be slammed shut. Imagine, that you lost everything, say you had died yesterday and suddenly rebooted back to that exact moment with the insight of what happened, how would you savour that very next moment? It would transform your mood, you'd get instantaneous access to your best self, and to a feeling of pure gratitude, almost overwhelming. To have your health, friends, hobbies, interests and the freedom to pursue them, just look around you, how lucky are you, you get another day to live, play on this planet, enjoy it :)

We've actively championed the practice of daily gratitude amongst our clientele, and the feedback has been nothing short of remarkable. For the bustling professionals out there, we understand that amidst meetings and deadlines, it can be challenging to find a moment of reflection. This is where simple yet impactful reminders come into play. Consider keeping a 'gratitude rock' in your pocket. Each time you reach into your pocket and feel that rock, it's a nudge to think of something you're grateful for. Alternatively, setting a daily reminder bell on your workstation can serve as a cue to pause, breathe, and express gratitude.

The power of mental gratitude should not be underestimated. Take a moment to silently express gratitude for someone or something that made your day better.

Undoubtedly, the benefits of regular meditation are vast and varied. We've taken this age-old practice and augmented it with our pioneering 3xPureTone Brainwave Guidance Technology. Our findings? Meditation, when complemented with precise frequency targeting, can amplify its impact, making the journey to mindfulness more streamlined and efficient. For the workforce, consider this: While traditional meditation is invaluable, technology today allows us to fine-tune our meditation experience. Whether you're a seasoned meditator or just starting, integrating tools like 3xPureTone can be a game-changer. Imagine tapping into states of relaxation, creativity, or focus with enhanced precision, all amidst a hectic workday.

A child scared of his peers will lack self-confidence and will make mistakes because the focus is on the flaws and not strengths. This can develop into self-negative talk and continue well into adulthood, preventing an individual from achieving their potential. It can also lead to anxiety disorders and depression, and make the individual socially unable to connect. Finally, it can lead to poor eating and lifestyle habits because the voice in their head is constantly telling them they are not good enough. So, take control of the narrative. Acknowledge that critical voice in your head and use positivity instead: "I will do better next time" or "I can do this!" It takes hard work to be kind to yourself, but you'll be glad you do it every day.

Setting intentions at the start of the day is a practical way to cultivate mindfulness, guiding decisions and actions towards a chosen mindset.