1. Practice Gratitude
Being grateful for the things you have in life is one of the most rewarding habits you can develop. It helps you appreciate the things you have and enjoy them, rather than compare yourself with others and desire what they have.
It is recommended to write down three things you are grateful for the first thing in the morning. It will take you only a few minutes of your time and help you enjoy the good emotions as you remember a good experience, time, or a person.
2. Feel your feet and palms
Focus on the pads of your feet and palms and feel the pressure of the feet against the floor, the cold or hot, the comfort and discomfort. Then, clench the hands into fits and release. Repeat a few times! This simple exercise will anchor you to the present moment.
3. Notice the environment
Take in your surroundings and allow your mind to let go. As you relax, you can see and hear the things around you, whether it is the phone in your hands or the items on your desk. Encompass your entire environment and you will gradually become aware of all the things around you.
4. Breathe Deeply
Virtually all meditation techniques focus on breathing because it is the ideal way to relax. Breathe deeply, inhale for three seconds and exhale for three seconds. Feel free to gradually increase the amount of seconds, which will boost the relaxation process.
5. Listen, don’t just hear
When conversing with someone, try to pay attention to the time in which you judge the person. Once you have noticed, you can try to avoid the judging and focus on the conversation instead. Listen and observe, don’t judge!
6. The Mindful Shower
Shower is the ideal time to practice mindfulness. The next time you have a shower, watch the water and notice how it feels as it washes your skin. Smell the body wash, focus your mind on the details, etc.
7. Mindful eating
Try to eat mindfully. This means that you should pay attention to the experience of eating, the smells, colors, temperatures, textures, and flavors. No multitasking- phones down! Focus both on the inside and outside of the body as well as the experience of your body. This will help you understand which food nurtures your body and which one should be avoided.

Katarzyna Haberko-Sandaire

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