Mind-body Health: 5 Ways to Incorporate Mindfulness and Gratitude for a Better Life

photo by @jenegrl, models @franksterseely @lurkeneff

Most of our lives are busy and rushed. We dread Mondays, but the week goes by in the blink of an eye, and before we know it, it's already Friday. This often leaves us feeling anxious and out of control with little recollection of the details of our days, which isn't good for our health and overall well-being.

While it’s a good idea to compare health insurance plans to find one that will help with your medical needs, slowing down and actively practicing mindfulness and gratitude helps establish balance in our lives, improving our mental state. If you've been through, or are currently going through, something traumatic, like being diagnosed with cancer, it is perfectly normal to feel despondent but being actively mindful helps provide hope. Being mindful and grateful also helps us with peace, happiness, and positivity.

Let's look at five ways to incorporate mindfulness and gratitude into your life.

PUT YOUR PHONE AWAY AND LIVE IN THE MOMENT

The best way to practice mindfulness is to be present and live in the moment. This can be difficult to do since there are tons of distractions, one of the biggest being our phones. Our phones go everywhere with us and have crept into every facet of our lives, from meal time to work to travel and entertainment, but this does not help us be mindful.

Don't have your phone on the table or near you when you're eating. Take small bites, eat slowly, and enjoy the food. When scrolling through your phone, you're likely shoveling food into your mouth, utterly oblivious to what you're eating and whether you're full or not. Being present when you're eating not only helps you to be mindful but also aids digestion and prevents you from overeating.

We're all guilty of wanting to capture memories on our phones; whether at a concert or visiting someplace new, our first instinct is to pull out our phones to take pictures or make videos. Try not to do this. Instead, pay attention to where you are. Enjoy the music, marvel at the beauty, and pay attention to your surroundings. This does not mean that you must not take any photos at all. The key is taking a picture or two and then putting your phone away. Experiencing something behind a camera is very different from being present.

Your phone is an open channel for the universe to bother you. We've all done this: the second we think we might be bored, like when we're in a line at the store, we immediately reach for our phones to scroll on social media or look for something on the internet. This is a tough one to resist as we have become conditioned to fill every space of our time with something, but giving yourself time to be bored allows your mind to be free since you're not focused on anything. Instead of looking at your phone, look around and take in everything around you.

photo by @jenegrl, model @franksterseely

BE THANKFUL FOR THE GOOD AND THE BAD

When we think about things we're grateful for, most of us think about the big stuff: the new car we've been saving up for, our vacation a few years back, landing a great job, and while we definitely should be grateful for these big wins, it is also helpful and healthy to be thankful for the little things.

As cliche as it may be, appreciating the small things goes a long way in our quest for happiness and contentment. Think about all the little things that bring you joy. It may be your morning coffee, no red traffic lights on your way to work, or simply being able to sleep in on a lazy Sunday morning.

This can be challenging, but while being grateful for the good, we must also appreciate the negative experiences life has thrown at us, that has allowed us to grow and develop. The trick is to focus on what the obstacle has taught us and how we overcame it, rather than dwelling on the nasty uncomfortable or unfortunate experience itself.

BE STILL AND MEDITATE

It is easy to rush through life, going through the motions. An excellent way to be mindful and remember all you have to be grateful for is to be still for about ten minutes every day. You can do this either first thing in the morning or just before you go to sleep.

Put all distractions away, sit down in a quiet room, clear your mind and focus on your breathing. Take deep breaths in and out, and think about things that make you happy and calm.

Meditating is a fantastic way to relieve stress, anxiety, and depression. It also helps you to concentrate and aids sleep.

JOURNAL

Journaling is an excellent way to incorporate mindfulness and gratitude into your life. Writing things down makes them more real and makes it far easier to reflect on the positives in your life. You can write down your thoughts and feelings at any time, but it is a good idea to jot something down after meditating as your mind is clear, and you may have taken some time while meditating to focus on the things you are grateful for. Pay attention to the words you choose, and take your time to transcribe them onto paper.

Another benefit of journaling is that you can go back and read about the things you are grateful for on the days you may feel low and need a pick-me-up.
Check out our favorite journal from Allswell Creative, perfect for getting those ideas flowing.

SPEND TIME WITH THE PEOPLE YOU LOVE

Make time to see the people you care about and tell them that you are grateful to have them in your life. Human connection is integral to our well-being, and it has been neglected as we social distance or communicate via technology.

When spending time with family or friends, focus on being present. Engage in conversation and listen to what they're saying. When we are with our loved ones, we often only half-listen or are distracted by our phones. Make an effort to connect.
If you cannot see each other in person, opt for speaking on the phone rather than communicating via text messages. While real-life interactions are the best, hearing the voice of someone you care about is known to improve happiness.

Opinions expressed by the identified author in the above blog post are their own and may not necessarily represent the views of the Keep A Breast Foundation. Information found on the KAB website is for educational and informational purposes only and does not constitute medical advice, nor does it substitute professional medical advice or consultations with healthcare professionals.

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