A Cheat Sheet to Practice 10 Minute Mindfulness

From Mindfulness–How to Live in the Here and Now:

  • Eat without distractions (no TV!), this allows you to think about the food your eating and appreciate the taste and texture of your food.
  • Sit on a bench, and just watch and listen to the world around you.
  • Take 10 deep breathes, concentrating on your slow inhales and exhales.
  • Take a moment to feel your clothes on your skin, or rub your index finger and thumb together. Concentrate on the touch.

From Mindfulness for Mental Wellbeing:

  • Connect – connect with the people around you: your family, friends, colleagues, and neighbors. Spend time developing these relationships.
  • Be active – you don’t have to go to the gym. Take a walk, go cycling or play a game of football. Find an activity that you enjoy and make it a part of your life.
  • Keep learning – learning new skills can give you a sense of achievement and new confidence. So why not sign up for that cooking course, start learning to play a musical instrument, or figure out how to fix your bike?
  • Give to others – even the smallest act can count, whether it’s a smile, a thank you or a kind word. Larger acts, such as volunteering at your local community center, can improve your mental wellbeing and help you build new social networks.
  • Be mindful – be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness “mindfulness”. It can positively change the way you feel about life and how you approach challenges.

From 10 Practical Tips for Creating a Meditation Habit That Sticks:

  • Take 100 breaths and count them. Try not to think of anything else.
  • Follow along with a guided meditation. Choose one from Amazon or search for a free guided meditation on YouTube.
  • Try visualization. Close your eyes and imagine that there’s a door in front of you. You open the door and it leads to a beautiful garden. What do you see? Is it filled with fruit trees? Is there a pond in the garden? What do you hear? Are there birds chirping? Can you hear the breeze ruffling the leaves? Create the most beautiful and peaceful garden that you can, in your mind, and stay there throughout your meditation.
  • Try a meditation app such as Headspace–which was created by Puddicombe, the former Buddhist monk I referred to in this post’s introduction. Another app you can try is Calm. (Calm has a free section for educators).
  • Chant a mantra, such as the popular “Om Mani Padma Hum“, the mantra of Chenrezi, the Buddha of compassion.

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