This week, I took a well-deserved break. For the first time in many years, I boarded a plane. I needed space to breathe. My illness and caregiving responsibilities took precedence for nearly a decade. Being immune compromised also led to isolation during the first two years of the pandemic. Traveling was the last thing on my mind.
But, I vowed to step out of my comfort zone this year.
This week, I did.
Here’s a photo from my beautiful location. The perfect place to Breathe.
I’ll be back next week with a new post. Until then, I hope you enjoy this article, originally published on Medium in January 2023.
Just Breathe
5 Steps to Begin Living Mindfully
To enjoy good health, to bring true happiness to one’s family, to bring peace to all, one must first discipline and control one’s own mind.
— Buddha
I failed at mindfulness. I wanted to expand my mind and reap the benefits that were touted by so many.
My mind raced. Meditation was too quiet. Being still was uncomfortable.
I struggled for years trying to find what worked. When I could no longer run because of a chronic illness, I had to find a way to clear my mind. I missed the adrenaline and the clarity that came from running.
Then, I learned there are many ways to practice mindfulness.
What is Mindfulness?
Mindfulness is being aware of your thoughts and feelings without judging them.
Sounds easy. But it’s not for everyone.
The good news is that mindfulness can be achieved in numerous ways through a variety of activities, such as:
Meditation
Journaling
Yoga
Deep Breathing/ Breathe work
Walking Meditation
Qigong and Xi Breathing
Tai Chi
Mindfulness Therapy
Music Therapy…and more
For years, I studied with coaches and mentors, read dozens of books, took classes, and practiced: Yoga, Pilates, Qigong, Walking Meditations, Breathwork, and Music therapy.
I did all that for years so I could understand the right mix for me—what I’d incorporate into my daily life. I needed a combination of activities that were sustainable and would become part of my routine.
Now, when I teach others about mindfulness, I first ask them to let go of their preconceived notions of it.
Why Learn Mindfulness
My reason for practicing mindfulness may be different than yours.
I started when I needed to quiet my mind and find calm from external situations I could not control. I needed to focus and cut the noise that enveloped me.
Learning to practice mindfulness saved me when I needed a lifeline. But learning to live mindfully can benefit anyone, even if you’re cruising through life with few challenges.
Where to Start
Set aside 10 minutes daily, five minutes in the morning and five minutes in the evening.
Commit to mindfulness as soon as you wake up by noticing your thoughts and feelings.
Don’t question them.
Observe them—while in bed, in the shower getting ready for your day, or on your morning walk or run.
That’s it.
If being mindful is a new concept, you don’t have to do anything else. You’re on your way!
On Your Way But Stuck?
If you’re trying to get back on track or expand your current practice, consider five ways to support a mindful lifestyle.
1. Write it down
If you hope to change something in your life, write it down—in a journal, on your computer, or in a note on your phone.
Find what works for you and do it every day.
You’re actively participating in the change by writing what you intend, not just thinking about it.
As much as I love the notes app on my phone, I still love a pen and journal. It works for me, so I have journaled for over 30 years.
2. Set a realistic target
Life is busy and can get in the way of your intentions. Once you set a target, monitor your progress by checking in with yourself every day.
Did you have a particular observation or feeling? If you had a breakthrough, jot it down! You’ll want to revisit it later.
3. Share your intention
If you’re comfortable sharing your intention, do so with a friend or family member. An accountability buddy can help you stay focused and consistent.
If you’re like me and want to keep your intentions to yourself, use your journal or notes and set a reminder if needed.
4. Revisit your intentions regularly
Decide to start and end each day by being mindful. If you wrote your intentions down, read them out loud when you wake up and before you sleep. Reading them helps create a habit of being mindful.
Mindfulness is not a ‘set it and forget it’ activity. Mindfulness is a practice that requires practice.
5. Celebrate the progress you’ve made
If you intend to walk 30 minutes three times a week, celebrate when you achieve this goal. Give yourself credit for the time you invested, and note how it made you feel.
Change Is Not Easy
We often become uncomfortable in the new space when we try to change something.
I remember the first time I walked into a Yoga studio. I was a runner. I liked solo, aerobic workouts. I needed a great pair of sneakers and music, and I was good to go. Yoga was a whole new world: mats, bolster pillows, poses, quiet, and people. To say I was uncomfortable was an understatement.
I let myself feel uncomfortable. I gave myself the time and the space to grow, and I was mindful of each step in the process.
I learned that I prefer to exercise alone, whether walking, Pilates, or yoga, but I realized that through a mindfulness practice.
Reconsider How You Think About Mindfulness
Mindfulness is:
Taking a break
Being in the present moment
Observing your thoughts and feelings without judging them
Finding peace
Cultivating calm
Mindfulness is what you need it to be.
If you’ve tried to practice mindfulness but found it difficult, you’re not alone.
Try again. The first step:
Just Breathe.
Thank you for being a part of The Power of Change, and welcome to the new subscribers who joined this past week. I’m so grateful for your support and thrilled you’re here.
If you enjoyed this post, please click the ❤️ at the end so more people can discover it on Substack. If it resonates with you, drop me a note and let me know how. And, of course, if someone you know could benefit from reading this, please share it with them. 🙏🏻
Until next week, be mindful and stay safe.
I've gotten into mindfulness more lately, but it never occurred to me that mindfulness can be practiced by journaling. It makes a lot of sense. I always thought it happens by sitting still for a while in a fixed position. It makes sense why journaling has been so helpful for me when I think about it this way.
So glad you got some time at the beach with an old friend— so restorative ❤️